Increase Fat Loss: 4 Ways to Improve HIIT Workouts- Thomas DeLauer
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- Опубликовано: 16 янв 2025
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Increase Fat Loss: 4 Ways to Improve HIIT Workouts- Thomas DeLauer… When it comes down to high intensity interval training, every single second and every little percentage makes a huge difference. So what I want to do in this video is I want to give you four drastic ways to improve your HIIT training, ways that are going to absolutely change how your body responds to HIIT, but also change how your mind looks at HIIT.
All right, so where do we begin? Well, first off, let's start with probably the most important thing, doing HIIT properly and following the proper ratio. What I mean by this is so many people out there do high intensity interval training with the wrong ratio. They focus on like a 1:1 ratio, meaning they'll do like 30 seconds of exercise and 30 seconds of recovery. But here's what we have to remember. With HIIT, to have it be effective, you have to be focusing on the anaerobic system. That means that you need to be pushing it to your absolute max to tap into that energy system. What that means is that that 30 seconds activity needs to be as close to 100% of your max intensity as possible, to the point where at 31 seconds, you'd ultimately collapse.
Now, here's the thing. 30 seconds of rest is not going to give you enough recovery to do that again and again and again. So a 1:1 ratio, 30 seconds intensity and 30 seconds off, just isn't going to cut it. You need a longer rest, so you need more like a 1:2, but realistically, more preferably, a 1:3 or 1:4 ratio of activity to recovery. So we're talking like 30 seconds of activity, following by two, maybe even two and a half minutes of recovery, whatever allows you to get the maximum effort during your interval. That's where the magic happens, is during the time that you're sprinting, during the high-intensity portion. Not during the recovery.
If you're keeping your heart rate elevated the whole time, and not letting yourself recover, you're not even doing intervals, you're just doing high-intensity training and keeping your heart rate up all the time, and that's using more of the aerobic system than anything else. That is how you lose muscle, not how you burn fat.
Number two, do it fasted. You can do high intensity interval training fasted. Let me first and foremost completely tell you that there is a lot of science now that is proving that you're not going to burn muscle if you train in a fasted state.
References:
1) Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans. (15, April). Retrieved from www.ncbi.nlm.n...
2) Hormone-sensitive lipase - an overview | ScienceDirect Topics. (n.d.). Retrieved from www.sciencedir...
3) Jensen MD , et al. (n.d.). Lipolysis during fasting. Decreased suppression by insulin and increased stimulation by epinephrine. - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
4) Sztalryd C and Kraemer FB. (n.d.). Regulation of hormone-sensitive lipase during fasting. - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
5) Spirulina in Clinical Practice: Evidence-Based Human Applications. (n.d.). Retrieved from www.ncbi.nlm.n...
6) Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. (n.d.). Retrieved from www.ncbi.nlm.n...
7) Miczke A , et al. (n.d.). Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, pl... - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
8) Kalafati M , et al. (n.d.). Ergogenic and antioxidant effects of spirulina supplementation in humans. - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
9) Ergogenic and Antioxidant Effects of Spirulina Supplementation in Humans. (n.d.). Retrieved from www.academia.ed...
10) Plyometric Training For Sprinting. (n.d.). Retrieved from www.teachpe.com...
11) Racil G , et al. (n.d.). Plyometric exercise combined with high-intensity interval training improves metabolic abnormalities in young obese females more so than interval tr... - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
Really happy I found your channel! I was in great shape; bodybuilding for 6 years. Out of no where; suffered a massive hemorrhagic stroke. For last three years ave been depressed and went from a body comp of 280 ponds (approx 15% BF) to 280 pounds of fat, out of shape, and no motivation. I am 1 week into your Keto male plan with a once weekly 36 hour fast and feeling great, motivated (again) and starting Hiit tomorrow! Thank you Thomas; your channel is saving my life and providing me with the tools to become motivated again! Forever grateful to you..... I hope you receive this message so you're aware of the impact you are having on people. God bless and thank you!
Thomas, you're the man. I watched one of your videos on a commercial that popped up late one night this past February. Over the next 48 hours you taught me what I needed to know about intermittent fasting (watching all of your youtube videos) and I signed up for your program and bought some of your products. Six months later I just hit 168 lbs and have the first six pack of my life.... I am not a commercial. I am proof IF works. Thomas, you truly changed my life. I can't thank you enough. If there is anything I can do to help you, let me know. I owe you.
I would love to see you give us an example of a HIIT workout that you can do with minimal equipment or with basic equipment that lots of people would have.
Here's a simple one....find a track or large open space and sprint for 30 seconds as fast as you can then recuperate untill your breathing goes back to normal and repeat 7-8 times
Jump rope
I'd like to see a video (strictly) on HIIT training while on intermittent fasting (16/8) along being in ketosis and working out in a fasted state. Then a discussion on building bulk versus cutting while adhering to keto concepts and intermittent fasting. I have yet to see anything online that helps me understand these in one video. What I find are separate discussions scattered online and each topic is not intertwined. I would pay to see a video like this only if it came from the great and powerful Oz himself, Thomas DeLauer. 👍💪
@Luke Schneider
Finally, someone who understands my heart's desire. Many, many, MANY best wishes to you on that journey. Hopefully Thomas here can help out with that request.
KALEL KALEL, I keep looking for the same thing. A video or book that puts it altogether. In particular, I would love to know whether fasting affects when you should workout and what and when you should after the workout
yes.
You have to buy the program from him to get that. As much as I love TDL, he is doing this to make $ as well as help people. It's frustrating for those that can't afford to buy his program I know!!!! But I'm still glad he does give a lot of info to us for free.
Bro Thomas DeLauer already made a video on that, sort of! Lol he basically confirmed that you can lost fat and build muscle at the SAME time while on a Ketogenic Diet! Lol I know at the same time!!! I'll try to find it and link it bro!
That moment when Thomas mentions a 1:1 ratio being wrong and you instantly feel guilty the rest time isn't shorter only to be told your 1:3-1:4 ratio is better.
That moment you realize thomas is preaching to the un-athletic majority
@@Tailionis facts bruh
Lol word
@@Tailionis except the science supports 1:3 lol
A Wolf if you were doing HIIT at 1:1 it probably meant you weren’t going at full intensity though during that time
Couldn't agree more Thomas. I find that the majority of my patients perform long slow endurance exercises. I am an advocate of HIIT and I usually recommend a ratio of 1 to 4. Finally, I find that resistance exercise to build and maintain muscle plus HIIT is a winning combination for aging well.
Do you think it is it realistic for a 67yr old female to build muscle by lifting heavy and HIIT? (Trying to build glutes back up after weight loss from KETO and fasting.) I love to water walk in the shallow 4ft deep pool 60min 3x week too. But muscles seem so flabby. Just want to know if it's really possible to truly build muscle at 67. I know it's all about fitness and good for me that I work out. But knowing truth would be nice. ??
Sugar Sweet absolutely
Make sure your hormones are optimized. I frequently see very low testosterone in my female patients.
Maximal effort is the key to HIIT, absolutely agree, great stuff Thomas!!!
I am so so glad I ran into this video just spoke with Andrew again and made the commitment great people and very caring about my own conditions and health
This video came in RIGHT when i needed this information! Thanks Thomas--- boosting my workouts to the next level tomorrow
Been watching for a while im starting the intermittent fasting and hiit training im 255 pounds and im trying get to 210
How'd you do with your weight loss?
I’m doing that too, how did you do? I was at 265... now 230.... 205 here I come
After watching one of your previous videos about the benefits of working out while fasted, I started working out in the mornings while fasted. I have a lot more energy while working out and I actually feel stronger. 👍
I'm glad I found your channel and I watch your Science-based beneficial videos
I'm 15 years old , every time I consume fat ( whether it's olive oil , avocados , nuts etc. ) or cocoa i get acne
I tried the Ketogenic diet but I stopped it because of the acne I got from eating fats
I even have low cholesterol levels ( especially the HDL) because I can't consume good fats
Note : when I was a child I used to eat too much sugar and chocolate but I didn't use to eat too much high fat foods
Thank you for all these tips very helpful when I do HIIT I didn’t know that you need for than 1 minute of recovery time depending on the intervals
Excellent content. Very motivational. Thankyou
Clause Beetlebrain thank you for watching!
FAVORITE RUclipsR. YOU EXPLAIN EVERYTHING SO PERFECT!! THANK YOU
Lupe Perez thank you for tuning in!! Glad you enjoy the videos!
Thanks for sharing the real meaning of HIIT.
Awesome. I am on the right track. Thanks.
Awesome, thanks for all you do, Thomas. God Bless
Smora505 thanks for tuning in!!
Thomas thank you.
Moving On............. thank you for watching!
These videos got so improved from the last year! Such a quality, in everything! Really thoroughly done! :) Thank you for all of the information you are providing!
Mirna Peloza so glad you enjoy them! Thank you for tuning in!!
I would love to see a video showing what you eat in a day on a keto deit. I'm having trouble making a keto diet plan that's high fat but low in protien and dairy.I love your channel. Keep up the good work.
Fat bombs, about 160 to 180 Kcals per bomb. Coconut oil, grass fed butter, Cacao buttons, Cacao powder and peanut butter. Melt everything in a Bain-Marie ??? and pour into small cake tins (Yorkshire pudding tins/trays). Freeze. 90% fat. I make up about 50 to 60 in one go.
Gold, as always. One of the best fitness channels.
Matías Abdulajad glad you enjoyed the video! Thanks for tuning in!!
Awesome video
maarut fitness glad you enjoyed it! Thanks for watching!!
Thank you for your information. can you do video. hiit exercises for us
His videos I find contradict one another!
Hey! Thanks for the awesome video. I'd like to know what kind of exercise can you do on long periods of fasting to prevent muscle loss. Thanks again!
This is one of the most information dense fitness videos I've come across. I am implementing your recommendations immediately, and I've been studying exercise science for 51 going on 52 years now!
Consider me subscribed!
I do hit everyday but i dont do 30:30...and i do it fasting...great information Thomas..now i know i'm doing it right..love your work. my youtube channel talks about the same thing..
I do HIIT 30-35min per time, 2 rounds of 7min workout and 1 round of Spartan apps. all together 34 35min per time. the other days I go to the fitnessgym, doing running machine40min and rowing machine 20min and in the end: Sauna and ice showers...
What you are saying makes perfect sense! Thank you going to take my HIIT days to another level💪🏽🙌🏽💕
The mechanism of thexmuscel to expand and contract is called the streatch reflex mechanism. A simple example is when a doctor uses a little mallet on your knee,,and you do this this reflex knee lower leg jerk/kick.
The fun thing is,when taking a class this subject , Physical Therapy, they teach you all these other joints where you can so,the same test on other locations throughout your body. One spot being at hour wrist.
Great video thank you!!! I do HIIT twice a week
Awesome info as usual!
From HIIT to spirulina
Hahaha......still better
I consume Spirulina and Chlorella now ever since nov2012! together with Barley grass and Moringa in powder form! all 4 are superior health foods! LOVE IT !
My partner and i took the recommendations of a friend and researched tinyurl.com/MyTransformation55 . It has given great results to its users and worked incredibly well for me. Within a week, I’ve already dropped 16 pounds.?
Thus is exactly what Dr. Sears has taught thru PACE for decades. So glad it's going mainstream.
I will be stepping up my hitts with poly metrics workouts! Great stuff! Thanks Thomas!!♥️
The most important part of HIT training (which is not mentioned here) is wearing a heart monitor....NO fancy stuff just a good basic heart monitor. You should know what your HR is throughout the HIT and you should know what your limits are. When your HR has slowed to a sensible rate (everyone is different) then you can HIT again. If you push your heart too much you could be in serious danger of causing atrial fibrillation which is basically a racing heart. 200, 220 230 etc. If this happens blood can pool in the heart and become thick.
thank you s much for the info bc I sometimes reach 200 of HR.
Ivor sanchez. Hi. 200bpm is fine if you have a healthy heart and your body is accustomed to the overload. See how long it takes your heart to drop down to around the 100bpm or lower. If it drops down fairly quickly say 1or 2 minutes then it shows that your heart is getting back to normal in a sensible time. My bpm often goes up to 175, 180 when I am flat out. You should always let your heart relax before you hit again. Glad to be of help.
I think my record is 223bpm during a festival
I support doing HIIT workouts, and they are especially great for building speed in a certain skill and for cutting fat. Long cardio, such as a long run, has other benefits. Mainly, it conditions your heart and it prepares you for a surival situation where you need to run a distance. Long aerobic exercise can also build your mental tolerance for pain in different ways that HIIT can never do. It's just my opinion, but being fit is not just about cutting fat.
Looks like I’ll be adding plyometrics into my hiit now! Thanks for the great content!
Loved it bro
A B glad you enjoyed the video! Thank you for watching!!
Awesome
Brilliant Summary for HIIT..many thanks.
I love your channel man. But can you turn up the master volume on the microphone because its very quiet disciple wise compared to other channels. Thanks
Great content Thomas. Only thing I have to factor in while doing HIIT is that I eat more, so the extra calories burned vs gets nullifed by increased appitite. But condition wise time effectiveness its still better :)
Thanks so much about info for HIIT
This so awesome love all this amazing info👍🏻👌🏻💪🏻
Claudia Martinez so glad you enjoyed the video! Thank you for watching!!
Thomas DeLauer thank you
Interesting stuff, thanks again Thomas. Just wanna say you've changed my life for the better. I can't say enough how the dietary information you've learned and shared has helped me. I refer you to everybody whom I get a chance, but I still couldn't thank you enough, so I hope you obtain all the riches you deserve. Also, I would love to see you do a video on the long term effect of taking natural nootropics daily. I'm just a little confused as to if it will deplete my bdnf and what not over the long term, or increase it. Thanks again.
This is great info to know. I wish I was able to train at a time that was plausible for fasting.
Very well said! I second this notion. This is a great idea
What i do is jumprope for 30secs + 30 secs prison burpees.......and for 1 hr.....its devastating ofc i take rest but it burned a lot of fat and also build a little muscle❤
Hi I got a question. Does taking fat burn and minerals breaks a fast? Thanks
Really weird question but if i happened to puke and accidentally swallow it while fasting would that mess up my fast? 🤔
😂
Best question I've ever read on the internet!
ahahahaha
Lmao I come back to laugh at this comment often. So unreal.
No
2:30 Lmao dudes feeling himself way too much
Awesome video, very interesting, What is your take on High intensity training using time under tension like what is suggested in the book body by science?
Awesome!!!😀👍
Eddie R thanks for watching!!
Just finished the video....man, Toe-mas! You're amazing, brother.
AWESOME. Thanks :)
Hina Khodiyara thank you for watching!!
This is why most parkour athletes burn fat and gain muscle, strength and power because they are generally doing this combination of HIIT and Plyometrics, it's just interesting to hear the science behind it. The real advantage with parkour though, is that you also increase your brain power and alleviate stress by having a playful mindset and gaining self-mastery by learning new skills and overcoming obstacles. In parkour training people generally do HIIT/Plyo (max or close to max for less than 30 sec) and rest until they feel focused enough to do it again without getting injured. The great thing about it is that it follows this formula but without having to think about so many specifics as so many people try to do in a traditional gym.
Hi , you mentioned in a video that pea protein is a good source of protein . But there are studies reporting higher levels of heavy metal content in plant based proteins. Please address this issue in your upcoming videos. This also applies to proteins sourced from grass fed cows.
If I am doing very intense anaerobicWorkouts at 10 AM,When should I have carbs?I feel like sometimes I cannot push it to my an aerobic threshold as muchWith my keto'ish diet.
When do you consume the spirulina if you should be doing HIIT while fasted?
Had to listen 2x. I LOVE cardio but I think I've been burning muscle. Gotta be more patient during HIIT. 1to 4.
I fell into the group of people doing a 1:1 ratio on my HIIT and thinking it was the best way. 1 minute sprints and 1 minute rest. Guess I should try 30 seconds faster sprinting and 90 seconds rest instead.
Hey Thomas. What are your opinions on working out twice a day while fasting? I don’t do it everyday but generally if I feel like I have energy for two workouts, and do two workouts is that bad? I fast for 18 hours and eat for 6 and generally will workout in the morning at 6 a.m. and in the afternoon at 3 p.m. if I feel like I want another workout. Just want your thoughts on it if you can. Might also make a good video. I looked on your channel and didn’t see one
curious as well
Orlando I dont know if you have been watching alot of videos from Thomas Delauer, and Dr. Berg but they both put out information on all the subjects you mentioned, you wish they had a video on, Keto, HIIT, and IF; Sometimes you have to get the information and put two and two together. My point is its all there you need to do your own work. They already did all the research for you. I hope that helps.
Spirulina breaks a fast? Before work out, with foods or during the day?
I really need to see a video with a breakdown of culinary algae oil and whether or not it's omega 3 to omega 6 ratio is good and if it's approved for keto.
Can you take SP2 during a fast? If not when is the best time to take during the eating cycle?
Thomas, how about a plyometric workout video??👍
What is the best time length to fast? And what is the best food to break your fast with after a HIIT workout?
how about nausea or/and dizziness while doing fasting hiit?
If you’re doing keto make sure you’re getting enough electrolytes !
Hey can you do a video about Olive oil and Omega 6? I see it is high in Omega 6 but that it is not inflammatory but I know you said that there is only 1 enzyme for 3 and 6 so is the Olive oil blocking the Omega 3's from getting used?
Note that this advice does not apply to athletic training, only (perhaps), fat loss. NO college nor pro athlete trains to 100% of capacity every time. I trained with the British Sprint Team years ago and got to know sprinters from other countries. 80%, yes. 100n% is reserved for once or twice a week ... or in other training phases,, one out of five [total] sprints.
What are the impacts to my morning blood glucose if I have a glass of wine or a shot of whisky at night? I’m a prediabetic and am working on lowering this through low carb and anything else I can find.
Hi Thomas, how are you? Make a video, talking about the best supplements for hypertrophy and fat burning. 💪
Thanks for the science. We need more people who spread knowledge in this era of ignorance
I use some Tai Chi - inspired breathing techniques to improve my recovery times doing HIIT and it really helps. I've used it in coaching scenarios too and found it works well for my students too. People are able to recover in about half the time so they can go to max again on the next set. I just stumbled upon it one day after doing some parkour circuits which really take it out of you.
Point 1:
You've hit the nail on the head.....I keep saying the same thing to people who do HIIT training...with their mathematical formula "ratios" ...that in the REAL world that it doesn't work that way....there IS NO magic formulas....the resting interval periods will vary with the exercises done, day of time, and how hard you go....
-Just one point with the 100% maximum effort with HIIT: This taxes more the nervous system than the actual muscular system...Yes you USE a lot of resources that gets depleted, that later needs to be replenished. There are better training methods to use for maximum muscle growth....than HIIT for muscle growth....
Point 2:
Doing it fasted would mean MAINLY doing it in the mornings....what about the ones who train in the afternoons....I fast after training, and eat the next day as I train in the late afternoons.....I have notice results with this too.
Point 3:
I was going to say that spirulina taste SUPER disgusting....I am still NOT sure about the pure form tasting that good...
Point 4:
With plyometric "....3% increase in muscle growth...." -that is VERY little, almost insignificant results.....
With 24% decrease in Leptin levels -that is much better results....especially for diabetics and other related health issues....that people may have.
And 41% reduction in the ratio of Leptin to adiponectin......I think I need to add a few plyometric exercises to my routine...!
Good topic.....!
I have an interesting topic: Why inmates (convicts) are making better gains with muscle + leanness than the outside guys.....They are literally breaking ALL the RULES in fitness and nutrition and yet are building super muscular physiques.....with killer abs....
Couple quick points on the prison guys, steroid use is rampant in prisons and they have nothing to do but work out all day everyday hahaha
Here are my findings....
Contraband items sell in US prison for 3x the normal price outside....such as cigarettes, LSD, Marijuana...
In Prison, they drug test inmates who they suspect are under the influence of drugs....because it has become such a big issue in prison....But they do not test for Steroids....as it is a "minor issue" according to correctional facilities. We know there are issues with steroids, such as aggression (set off by even little things) and health problems, such as heart, liver, and kidney issues....especially with a very poor diet….such as in prison. I am told inmates exchange their dessert lunches for the other inmate’s protein meal piece just to get the minimum intake….Most of these also live on junk foods.
In US prison there is no cash system, but have a coupon system which inmates buy stuff, such as foods....Now, an inmate dealer in prison would sell an inferior quality steroid at $300 - $400 for 10 milligrams (On the street, they would sell for 3x less). Because the coupon system is far too low.....the dealer gives this drug on credit to the inmate....He would only do this if he knew that the inmate had assets and money on the outside. As the dealer would be forking out at least $100 of his own money with every shot....in a couple of years (2 years @ 2 shots/month), that could amount to $5k for the dealer....For the inmate taker, it would be a lot of money that he would have to fork out at the end when he is on the outside....
I don't doubt there are some inmates (well-off) that can offered this....but the percentage is very low....Most inmates (which are about 90% of them) would have to do it the old traditional way of building muscles, which they are....I have two theories why they are building on average 10kg-15kgs of muscles per year....compared to the outside guy who is barely building 5kgs on average per year.
I was hoping Tom would do some findings and see if he comes up with the same findings as what I have come up...Why inmates are building these massive muscular bodies and yet they are breaking all the fitness and nutritional rules.....
I would like to see a video on the deleterious effects of overworking out. I have yet to hear of a person over 100 yo that worked out like an athlete. In fact, in many Asian traditions it is taught that each human only has so many heartbeats per life, hence high intensity exercise is just shortening your life.
Thomas, if Intermittent Fasting is incorporated with lean bulking, will that help minimize fat gain while building muscle???
(Assuming that macros and resistance training is on point)
Is there such thing as a recovery or post workout supp that will not break a fast? If so some examples please.
Hi Thomas
Are you saying that the body burns calories split in carb/fat radio?
Thanks
Lots is mentioned about doing HIIT in a fasted state and breaking your fast immediately afterwards. But what would the effect be on the body if you do HIIT first thing in the morning and only break your fast in the afternoon or evening. Does it have a more or less fat burning affect and does it have an negative or positive effect on your muscles?
Should I do HIIT along side my weight training or should it be like one day HIIT one day weights at the gym?????
Depends on your recovery time.Do weights in the morning and HIIT at the evening.
Yeah I wanna know
Just do both and see how you feel.
Do HIIT training when you are fasting. So do HIIT that day where you are fasting for like 18 to 20 hrs.
How does one incorporate Plyometrics into a HIIT workout?
Can I build muscle on a prolonged fast? I'm attempting a 5 day fast with weight lifting just because. And if so, where am I getting the protein to rebuild?
Sir what about hiit followed by strady state....in one workout
That sounds cool. But i would not know where to start. Would you suggest getting a trainer to get me started. I'm no novice to the gym, but i would struggle to figure out a workout utilising the above for 30 minutes.
Is there a study that plyometrics increases ability for heart to contract or is it just a possibility? 7:40
Hey Tom! Been following you for some time now. Thanks for all the great content and free info you give to us! Really helps with my RUclips Channel and getting my fitness goal! You're the Man!
Could wheat grass sub for spirulina
My understanding is that HIIT burns carbs as were LISS burns fat. So if you are doing intermittent fasting 16/8 or 18/6 what will HIIT burn? Surely LISS is a more effective fat burner for people doing intermittent fasting?
All types of movement burn energy. Fat and carbs. LISS burns fat and carbs so does HIIT. HIIT is just more efficient. Your body will burn more energy overtime from the recovery needed from HIIT. LISS will put healthy stress on your cardio system.
Amazing content
Gratitude for sharing
I liked the way you put the information
Precious
Evolution of All ☀️
What about reaching a fat loss plateau with HIIT? Do you recommending reducing the rest time or increase the rest time?
Well, how good is HIIT for heart health compared to LISS?
Can hiit cardio be done after weight training in a fasted state?
The link to that website to buy raw spirulina is a dead end. Says website cannot be found.
How do I incorporate HIIT with plymoetrics
I do plyo on separate days and then I do HIIT sprinting on another day
Burpees would be a good combination of plyo and HIIT.
yes and you may also incorporate both in the same workout preferably hiitt then plyo
Can you please explain calories. I hear too much u gain weight, not enough and ur body burns muscle. What's the proper number/way to look at calories? Please and rhanks
Exist a video "A day in a life Thomas Delauer" or "Full day diet" ??? if not, please make it to us!
So how long is an optimal hiit session and what is the BEST ratio for fat loss??
So is Tabatta hiit, with a 20 sec work and 10 sec rest ?