Fast Weight Loss 201: STOP DOING HIIT TO BURN FAT!

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You must be thinking Weng you are BULLSHITING! High intensity is the best way to lose fat !Because workout like High Intensity Interval Training (HIIT) have the afterburn or EPOC effect ,blah blah blah and blah blah blah.Well , i always do my research before i post anything here 🙂

a) “Thompson and colleagues (1998) have confirmed that at lower intensities (50% VO2max) there is a greater ‘percentage’ of energy from fat than at higher intensities (70% VO2max).”


b) “Romijin et al.[19] were one of several research groups to show that
fat oxidation is lower at a low intensity(25% maximal oxygen uptake (VO2 max)) compared to a moderate intensity (65% VO2 max) and is lower again at a high exercise intensity (85% VO2 max) “- source

So,convince yet ?


CONGRATULATIONS! HIIT is still the best way to burn your calories!Clap Clap Clap! Feeling confuse now?Let me elaborate more.


The different between “fat oxidation or the total ‘percentage’ of energy from fat” and  “TOTAL energy expenditure.”

Fat Oxidation = Fatty acid oxidation is the process of fatty acids breaking down, which releases energy.( It means that your body uses fat as energy source to fuel for your activity.

TOTAL energy expenditure = Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account.(

So, which want do we actually wana burn when we do exercise in order to lose weight fast?Yes you are right! The TOTAL ENERGY EXPENDITURE! Which also mean the total calories, not only the fat!

Lets look back again at above research statement , 

a)”Thompson and colleagues (1998) have confirmed that at lower intensities (50% VO2max) there is a greater ‘percentage’ of energy from fat than at higher intensities (70% VO2max).”

So , when we perform low intensity workout such as jogging ,it will be using a greater percentage of energy from fat , but not the total calories BURN which include carbohydrate and protein. It is only from fat. Do not stop here.Keep reading.What about HIIT workout?Given the same amount of time as low intensity workout, the TOTAL ENERGY EXPENDITURE is greater from 3 energy sources ,fat ,carbohydrate and protein.

“However, at the higher training intensity the TOTAL energy expenditure will be greater, and a person will almost always burn the same amount (or more) fat calories as s/he would exercising at the lower intensities, providing the workouts are the same length in time.”



% Heart Rate Total Calories Fat Calories Cabohydrate Calories
55% 209.8 121.1 88.7
85% 457.1 191.3 265.8


Above is an experiment did with a  191 lb physically fit male student do treadmill exercise under two conditions for 30 minutes. Trial one was a leisurely pace at 55% of his heart rate maximum and condition two was at 85% of his heart rate maximum. Here are the results of this experiment.

As we can see above, as a overall, low intensity did not burn as much calories as high intensity training.

As a conclusion, low intensity of training is good for fat oxidation( burn fat), comparing with HIIT training.However, if your goal is to burn off the overall calories, which what we want to lose weight fast, HIIT is your best bet.Happy Weigh Lose 🙂

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2 thoughts on “Fast Weight Loss 201: STOP DOING HIIT TO BURN FAT!

  1. Very detailed article I liked it. Other way this method I found helps also.

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