Quality over Quantity

As is the case with highly restrictive diets, fanatical exercise regimens that are physically draining or that require hours of your free time set the stage for failure. For those of you who, like us, do not enjoy exercising to extremes and also don’t have the time to devote to fanatical fitness regimens, the good news is the properly designed and time-efficient Full Fitness Fusion workout that overloads your muscles, works your entire body, and takes just 30 minutes to complete can be far more effective than a lesser-quality workout lasting twice as long.

Over and over, we see one of the main problems with a lot of workouts is that the focus is placed on the time spent working out rather than on the intensity and quality of the workout. Yet studies show you can reap significantly greater fat loss and significantly more metabolism-boosting muscle gain by performing short, high-intensity workouts as opposed to longer-duration, lower-intensity workouts. And you don’t need to do traditional aerobic exercise (running, biking) to burn fat either. Hormonal changes occur with circuit-style resistance training exercises that create a fat-burning environment; specifically, resistance training can increase levels of triacylglycerol lipase activity, a measure of fat burning.

In December 2006, Canadian researchers reported that seven sessions of high-intensity interval training over just 2 weeks increased women’s fat-burning enzyme activity, boosting their ability to burn fat during exercise by 36 percent. And it’s not just what happens during the workout that matters either; intense circuit-style resistance training signals your body to burn a higher percentage of fat calories for many, many hours after your workout ends.

The intensity of your workout is what increases the after-burn (also called excess postexercise oxygen consumption, or EPOC), and if your resistance training workout is intense enough you can burn almost double the amount of calories in the afterburn period than you would burn during the time spent doing moderate, steady-state cardio exercise such as jogging or biking. Fat oxidation is increased after resistance exercise, but not aerobic exercise, even 16 hours after the initial performance.

But, understand, the key to being able to reap the benefits of the afterburn is that the initial exercise must be intense.
Anyone who has ever exercised knows it is impossible to exercise for a long duration yet keep the intensity high.

So ultimately, when it comes to exercise, you must choose between quality and quantity. We choose quality. Not only do quality workouts deliver better results but they are quicker! Science shows longer workouts don’t burn more fat. What burns the most fat and gets you fitter, firmer, faster is intense full-body workouts, which by default must be short. The longer people exercise, the more they pace them- selves and the less intense (and less effective) their overall workout becomes.