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of carbs incr. met. by 10%, but protein increases it by 25%. This also
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volume hits max at about 40%V02 and therefore gives cardio improvements at
that (low) intensity.
duration is 15-20 min. sessions. Two 10 min. sessions in the same day is
almost as good!
encourages fat to be released into blood stream. HIT releases the most
training to failure has the same effect that cardio has on LDL.
of dieters regain it in 2 years.
store about 1400 cal. of glucose, 320 in the liver, and 80 in the blood.
Untrained muscles store about 13g/kg, trained store 32 and carbo-loaded can
store 35-40 g/kg.
every gram of glycogen that is stored, 3 grams of water have to accompany
it. Re-hydration is key after a workout to replenish used glycogen from the
high intensity workout! It can take up to two days to replenish this
tend to underreport their intake by 400-500 calories (or 25%) per day.
weight loss is always water loss.
formulas over-predict 20% of the population.
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get 25% more improvement with a trainer than without in 12 weeks.
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