PJ's Fitness Blog

A blog about a fitter you. Come find out what is on the cutting edge of fitness science and be a part of the ongoing conversation.

Are You a Fat-Burning HIT GENIUS or Are You LAME?

DanielleHigh Intensity Training (HIT) is well documented by the scientific research to burn fat faster and more permanently than Low And Moderate Exercise (LAME) workouts. In fact, LAME workouts can even cause you to gain fat instead of burn it!

Traditional personal trainers, otherwise known as Mentally Outdated Recreational Organizers who Never Study (MORONS), don’t keep up on the current research (because they never study), and since this makes them mentally outdated, they continue to tell their clients that “The optimal fat burning zone is best achieved at about 60% of your maximal effort.”

We used to think that, but research has proven otherwise, so now we know better. While it is true that fat is used as a primary fuel source during LAME intensity levels, it’s not the best way to burn fat off your body and get leaner with time.

MORONS go on to tell their clients that more is better, and the longer they can stay in the LAME zone, the more fat they will burn. The result is innocent recreational exercisers training like a rat on a wheel, for hours each week, only to earn dismal rates of return (at best) for their time invested.

In fact, since LAME does burn more fat during the workout, it can actually tell the body to store more fat! The LAME body says, “Well, since I’m using fat as fuel here, I need to build up more of it for the next time.” Is that what you want?

HIT trainers on the other hand, know that Gut-Ending Intense Use of Sweat (GENIUS) workouts don’t burn any fat at all during exercise. Isn’t this bad you ask? Heck no! The HIT GENIUS style draws fuel from phosphagens, oxygen and muscle instead of fat. This causes a great reaction in the body, because it says the same thing as the LAME workouts but with a different result, “Well, since I’m using phosphagens, oxygen and muscle as fuel here, I need more of it for the next time.” Now that is what you want!

GENIUS workouts are all-out, with 100% effort and they only last 20 minutes or less by necessity. In fact, if you can do more than 20 minutes, you aren’t doing a GENIUS workout. It’s probably a LAME intensity.

The bottom line is this: If you want to get fatter or if you enjoy earning long fitness plateaus while wasting your time, listen to MORONS and do LAME workouts. If you want to burn fat off your body fast, try HIT GENIUS workouts through the X Gym or the X Gym DVD. It’s that simple.

By the way, Danielle pictured above was one of our all-star X Gym trainers, and she knows how to train like a GENUIS. If you want to look like her, switch to GENIUS workouts today! If you are a dude however, you can still look awesome with GENIUS workouts, but you won’t end up looking like Danielle, so don’t worry. If you are a dude and you do want to look like Danielle however, I can’t help you, nor would I even want to.

2 Responses to “Are You a Fat-Burning HIT GENIUS or Are You LAME?”

  1. dandyone says:

    While HIT workouts break plateaus, LAME workouts still have their place, right? My understanding is that the best performance is gained through periodization, and LAME workouts fit right into the first phase where the goal is to build muscular endurance and otherwise prepare the body for HIT workouts which come later. Am I wrong?

    As for the fat burning aspect, my understanding is that the HIT exercises help to raise your basal and resting metabolic rates. When combined with a proper diet, an elevated metabolic rate combined with both LAME and HIT workouts brings about the greatest returns. Correct?



    • PJ Glassey says:

      Thanks for your comment DA. For endurance athletes, some occasional LAME workouts are necessary for adaptation to long duration, high impact events, but for 97% of the population who are only interested in general fitness results (as fast as possible) LAME workouts aren’t needed at all. Lame workouts were invented in the 1890’s, so it’s virtually obsolete when compared to the new HIT techniques based on the latest research. Periodization was invented in the 1960’s, and it was certainly an improvement to the traditional LAME routine, but it is also outdated and only utilizes one style of repetition, regardless of the cycle or phase.

      Personally, I train about 50 minutes TOTAL per week, including cardio, endurace and strength, yet I’m in the best shape of my life and continuing to improve each year. Last year at age 43, I placed 93rd in the world for competitive tower runners (towerrunning.com). This year I placed 31st. I’m the only person in the top 500 climbers who trains less than an hour per week. Most of the others are training over an hour PER DAY using mostly LAME. Tower running is the most gurelling sport there is among those that require anaerobic fitness, aerobic fitness and strength fitness, so there is no better testament to HIT training than this.

      As for fat burning, HIT raises your basal/resting and active metabolic rates through muscle density and quality improvements (mitochondria and other mechanism proliferation/changes) faster than LAME. The diet is indeed key too, but combining HIT with LAME does not bring the greatest returns. LAME is inferior to HIT in every way when it comes to metabolic changes.

      The one and only time I recommend LAME is to endurance competitors who race longer than an hour. In that case, they need to do some sport specific training so their connective tissue can handle the repetition, impact and duration of the event. Their muscles themselves, along with their heart and lungs would do just fine with HIT – even better in fact, so even those athletes should do mostly HIT and cut their LAME training down significantly.

      Thanks again! Great question!

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