TMHS 545: How To Use HIIT For Fat Loss - The Science Of HIIT & Your Amazing Muscle Fibers

01/04/22 • 65 min

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High-intensity interval training, or HIIT, makes headlines in the fitness industry for its ability to burn the maximum amount of calories in a short period of time. But HIIT is anything but a trend. In fact, high-intensity exercise is something that our genes expect, and as you’re going to learn today, it plays an important role in fighting inflammation, regulating insulin sensitivity, and fat storage in the body.

On this masterclass episode of The Model Health Show, you’re going to hear the amazing science behind high-intensity interval training. We’re going to discuss the different types of muscle fibers in the body and how they function. You’re also going to learn about how energy is stored in the muscles, and how high-intensity training can help tap into those reserves.

If you want to add high-intensity exercise into your training routine, I’m going to share multiple accessible, low barrier to entry methods you can incorporate. I hope this information empowers you to become a stronger, more resilient version of yourself. So listen in, take good notes, and apply what resonates with you!

In this episode you’ll discover:

How moderate-intensity cardio compares to high-intensity interval training.
The definition of high-intensity interval training, or HIIT.
How our muscle fibers work, and how they can impact metabolic health.
What the different classifications of muscle fibers are.
How the sequential activation process works.
Why sequential activation is the key to metabolic change & body composition shifts.
The relationship between high-intensity exercise and glycogen.
What glycogenolysis is.
Why high-intensity exercise can impact fast-twitch muscle fibers.
The link between obesity and inflammation.
How fat loss actually works & the role that hormone-sensitive lipase plays.
The amplification cascade that occurs in the cells with HIIT.
How glycogen storage works.
Why intensity is key, & how to know if you’re activating the fast-twitch muscle fibers.
What we can learn about exercise from children.
Specific, high-intensity exercises you can incorporate into your routine.

Items mentioned in this episode include:

Onnit.com/model -- Save an exclusive 20% on performance supplements & tools!
Inflammation Masterclass – Episode 497

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*Download Transcript

In this episode you’ll discover:

How moderate-intensity cardio compares to high-intensity interval training.
The definition of high-intensity interval training, or HIIT.
How our muscle fibers work, and how they can impact metabolic health.
What the different classifications of muscle fibers are.
How the sequential activation process works.
Why sequential activation is the key to metabolic change & body composition shifts.
The relationship between high-intensity exercise and glycogen.
What glycogenolysis is.
Why high-intensity exercise can impact fast-twitch muscle fibers.
The link between obesity and inflammation.
How fat loss actually works & the role that hormone-sensitive lipase plays.
The amplification cascade that occurs in the cells with HIIT.
How glycogen storage works.
Why intensity is key, & how to know if you’re activating the fast-twitch muscle fibers.
What we can learn about exercise from children.
Specific, high-intensity exercises you can incorporate into your routine.

Items mentioned in this episode include:

Onnit.com/model -- Save an exclusive 20% on performance supplements & tools!
Inflammation Masterclass – Episode 497

Join TMHS Facebook community - Model Nation

Be sure you are subscribed to this podcast to automatically receive your episodes:

*Download Transcript

Previous Episode

TMHS 544: 5 Ways To Create A New Culture Of Health & Success

Poor diet is a major contributor to our skyrocketing rates of chronic illnesses. While the cause of poor diet can be multifactorial, culture is often a major contributing factor. Cultural influences can impact habits, tastes, access, and much more. If you’re like me and you were born into a culture that didn’t value nutrition, you might feel disadvantaged.

The good news is that you hold an infinite potential to create a culture of health for yourself. And when you change your culture, you can begin to influence the culture of your friends, your family, and the world around you. On this episode of The Model Health Show, I’m sharing five tangible tips you can implement to create sustainable change and build a culture of health.

You’re going to learn about setting clear goals, creating consistency, and cultivating a positive community. I hope you enjoy this episode and feel empowered and inspired by its message. Let’s create a culture of health and wellness, together. Enjoy!

In this episode you’ll discover:

How many people die per year from diet-related illnesses.
Why turbulent times are the perfect time to create change.
What culture is, and the different types of culture you are exposed to.
How our culture impacts our thoughts, beliefs, and outcomes.
The importance of having clarity.
Why it’s important to get clear about what you don’t want in life.
The power of actually writing your goals down.
How to break a macro goal down into smaller, micro goals.
Why consistency is an important component of change.
The stages of changing and creating habits.
How many habits you should aim to change at a time.
What it means to set up a positive perimeter.
How to unplug from negative, disempowering outputs.
Why being yourself is the greatest influence you have.
The power of being the model for your community.

Items mentioned in this episode include:

Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
Onnit.com/model -- Get your optimal health supplements at 10% off!
The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
Eat Smarter

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Next Episode

TMHS 546: Nutritional Psychiatry: This Is Your Brain On Food - With Dr. Uma Naidoo

Have you ever considered how what you eat impacts your mood? We’ve all heard jokes about how hunger can leave you irritable, or hangry. But like most cliches, there’s some truth behind the idea that your diet affects the way you operate and react to the world around you. You might already know how blood sugar dips and spikes impact your mood, but emerging science shows a connection between mental health and the way that we eat that is far more intricate than you might think.

Our guest today, Dr. Uma Naidoo, packs a powerful resume. She is a Harvard-trained psychiatrist, a professional chef, a trained nutritional specialist, and a best-selling author. Dr. Naidoo’s niche is Nutritional Psychiatry—a specialty that combines all her expertise and training. In her book, This Is Your Brain on Food, she elaborates on the complex, intertwined relationship between what we eat and our psychological and cognitive outcomes.

In this interview, we’re diving into the fascinating science of what happens in your brain when you eat sugar, what to eat for improved sleep and mental health, and how diet-related inflammation is contributing to our poor COVID-19 outcomes. Most importantly, Dr. Naidoo is going to be sharing real-life, actionable steps you can take to improve your health and your future. If you’ve ever wondered about how your food can impact the way you feel, I know you’ll find this episode fascinating, informative, and empowering. Enjoy!

In this episode you’ll discover:

What the leading cause of death is for American adults.
The role that our blood sugar can play in our communication skills.
How many Americans have prediabetes or diabetes.
The relationship between food, memories, and mental health.
Why comfort food is discomfort for our brains.
The problem with sugar measurements on food labels.
Why we crave sugar.
The connection between metabolic health and COVID-19.
How the gut-brain connection works.
The link between inflammation, the gut, and mental health.
Why gastrointestinal issues are a side effect to many antidepressants.
The main reason why our current mental health diagnostic system isn’t all-inclusive.
What happens in the brain when we consume refined sugar.
The long-term effect that blood sugar disruption has on the human brain.
Why awareness is a powerful tool to cultivate change.
The power of getting your children involved in preparing food.
How diet can impact ADHD symptoms.
The importance of incorporating DHA and EPA into your diet (+ specific sources!)
Simple switches you can make to improve your sleep quality.
The connection between diet and libido.