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According to a Harvard Medical School Doctor, there's a special fat burning hormone that is released during a specific type of exercise that melts body fat better and faster than aerobic activity. Even more shocking is this exercise helps boost your metabolic rate hours after you stop doing it!2
(NEWS ALERT) Dec 24th 2018 - Harvard Health Publications recently reported about the link between a 'fat loss hormone' that is generated during exercise and not only raises the body's metabolism while exercising… but also several hours later, known as the EPOC (Excess post-exercise oxygen consumption) or 'after burn' 3 4 5
According to Dr. Bruce Spiegelman, a Harvard Medical School professor, "Irisin (a fat loss hormone) travels throughout the body in the blood, and alters fat cells… body fat is stored inside fat cells. Most of these fat cells are called white fat cells, and their function is to store fat. Brown fat cells don't store fat: they burn fat. If your goal is to lose weight, you want to increase the number of your brown fat cells and to decrease your white fat cells." 6
Irisin does just that. And those newly-created brown fat cells keep burning calories after exercise is over. But even more eye-popping is that Irisin also helps in combating glucose regulation, which can lead to Type 2 diabetes.7
Many people believe that your average cardio exercise or aerobic activity is the best thing to do in the gym, such as running on the treadmill, hitting the elliptical, or taking spin classes. But another study found that there's one specific exercise that doesn't just melt fat, it puts the body's metabolic furnace on overdrive hours after the work out itself is over.8
High-Intensity Interval Training (HIIT) offers the most fitness and health benefits. One significant effect of HIIT is its ability to boost metabolism for hours even after the workout itself is over (also known as EPOC or the ‘after burn'). So not only do you get more time to do other activities after HIIT, you'll have more energy.9
A study was done recently with overweight females to look at Irisin's response (the 'fat loss hormone') in candidates doing aerobic and HIIT activities.
The session of aerobic exercise included cycling at 65% of their peak heart rate (HR peak) for 40 min. In the HIIT group, exercise included six bouts of 1 min at 85–95% HR peak separated by 1 min of recovery.
Irisin levels were evaluated in samples of skeletal muscle and plasma. The levels of expression of Irisin in skeletal muscle increased significantly after a session of HIIT, while aerobic exercise no affect Irisin levels.
Quite simply, the 'fat loss' hormone was triggered only following the HIIT session.8
Hi there. My name is Meredith Shirk. I've been in the health and fitness industry for over a decade with a Magna Cum Laude Biology degree, certification as a personal trainer with the National Academy of Sports medicine (NASM), and a mind, body nutrition specialist.
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About Meredith Shirk, NASM certified, Fitness Nutrition Specialist For the past decade, Meredith has been passionate about achieving peak performance. Her keen self-awareness and innate understanding of human interactions has helped her clients gain confidence in their professional, personal and athletic careers. Learn more...
About Svelte Training
Svelte Training has evolved over the years from a simple private fitness service into several different health and fitness businesses. Meredith and her team have developed a variety of health oriented products ranging from foods to books to even online coaching, all of which have created a reputation of authority in her field.
1. https://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery
2. https://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery
3. https://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery
4. https://www.semanticscholar.org/paper/Muscle-irisin-response-to-aerobic-vs-HIIT-in-female-Archundia-Herrera-Macias-Cervantes/c87ef3857616ec680e93fede0d292ceb14dc3bbe
5. https://www.lesmills.com/us/fit-planet/fitness/hiit-epoc/
6. https://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery
7. https://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery
8. https://www.getinshapeforwomen.com/blog/hiit-boosts-your-metabolic-rate-for-hours-after-the-workout/
9. https://www.getinshapeforwomen.com/blog/hiit-boosts-your-metabolic-rate-for-hours-after-the-workout/
10. https://www.semanticscholar.org/paper/Muscle-irisin-response-to-aerobic-vs-HIIT-in-female-Archundia-Herrera-Macias-Cervantes/c87ef3857616ec680e93fede0d292ceb14dc3bbe