DFAT DIET www.nhf.com.my 49
DFAT DIET www.nhf.com.my 50
DFAT DIET High Intensity Interval Training (HIIT) is a broad term for workouts that in- volve short periods of intense exercise alternated with recovery periods. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise! The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises. For ex- ample, a HIIT workout us- ing a stationary exercise bike could consist of 30 yas possible against high seconds of cycling as fast .mresistance, followed by w.nhf.comseveral minutes of slow, easy cycling with low resistance. This would bewww.nhf.com.my considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout. Regardless of how it is implemented, high-intensity intervals should involve wwshort periods of vigorous exercise that make your heart rate speed up. You can burn more calories quickly using HIIT. One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more cal- ories than the other forms of exercise .[17] In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest. This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were. HIIT also helps you burn calories for up to 30 hours after you are done ex- ercising! Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise [18, 19]. In the same study, HIIT was also found to shift the body’s metabolism toward using fat for energy rather than carbs! 51
DFAT DIET A systematic review & meta analysis looked at 13 experiments and 424 overweight and obese adults. In conclude that HIIT can reduce body fat and waist circumference more effectively that traditional exercises .[20] Sample Effective HIIT Exercises: • Using a treadmill, start with warm-up (3 minutes) with moderate speed (6-8 km/h). During action phase, run as fast as you can cope (12- 15km/h) for 30 seconds, then walk slowly during recovery phase (3-5 km/h) for 1 minute. Repeat active-recovery phase for 6-10 times depend- ing on your level of fitness. • Using a stationary / elliptical bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for 1 minute. Repeat this pattern for 20 minutes. y• You can search Internet for numerous fat-burning HIIT / TABATA exer- .mcise regime. Just do them 30 minutes daily for maximum fat-burning ef- w.nhf.comfects! • For best result, The SECRET is you must try your best to achieve HIGH INTENSITY (Heart rate >120bpm) during your HIIT active phase. So, please try your very best! wwThere is also a website to download 100 different HIIT exercises here: https://darebee.com/100-hiit-workouts.html www.nhf.com.my 52
DFAT DIET www.nhf.com.my 53
DFAT DIET www.nhf.com.my 54
DFAT DIET References 1. 1. Friedman JM, Halaas JL. Leptin and the regulation of body weight in mammals. Nature. 1998 Oct 22;395(6704):763-70. doi: 10.1038/27376. PMID: 9796811. 2. Ahima RS. Revisiting leptin’s role in obesity and weight loss. J Clin Invest. 2008;118(7):2380-2383. doi:10.1172/JCI36284 3. Hazell TJ, Olver TD, Hamilton CD, Lemon P WR. Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. Int J Sport Nutr Exerc Metab. 2012 Aug;22(4):276-83. doi: 10.1123/ijsnem.22.4.276. Epub 2012 Jun 15. PMID: 22710610. 4. Myers MG Jr, Heymsfield SB, Haft C, et al. Challenges and yopportunities of defining clinical leptin resistance. Cell Metab. .m2012;15(2):150-156. doi:10.1016/j.cmet.2012.01.002 w.nhf.com5. Hyeong-Kyu Park, Rexford S. Ahima, Physiology of leptin: energy homeostasis, neuroendocrine function and metabolism, Metabolism, Volume 64, Issue 1, 2015, Pages 24-34, ISSN 0026-0495. 6. Gruzdeva O, Borodkina D, Uchasova E, Dyleva Y, Barbarash O. wwLeptin resistance: underlying mechanisms and diagnosis. Diabetes Metab Syndr Obes. 2019;12:191-198. Published 2019 Jan 25. doi:10.2147/DMSO.S182406 7. Ghanim H, Abuaysheh S, Sia CL, Korzeniewski K, Chaudhuri A, Fernandez-Real JM, Dandona P. Increase in plasma endotoxin concentrations and the expression of Toll-like receptors and suppressor of cytokine signaling-3 in mononuclear cells after a high- fat, high-carbohydrate meal: implications for insulin resistance. Diabetes Care. 2009 Dec;32(12):2281-7. doi: 10.2337/dc09-0979. Epub 2009 Sep 15. PMID: 19755625; PMCID: PMC2782991. 8. Salas-Salvadó J, Farrés X, Luque X, Narejos S, Borrell M, Basora J, Anguera A, Torres F, Bulló M, Balanza R; Fiber in Obesity-Study Group. Effect of two doses of a mixture of soluble fibres on body weight and 55
DFAT DIET metabolic variables in overweight or obese patients: a randomised trial. Br J Nutr. 2008 Jun;99(6):1380-7. 9. Reseland JE, Anderssen SA, Solvoll K, Hjermann I, Urdal P, Holme I, Drevon CA. Effect of long-term changes in diet and exercise on plasma leptin concentrations. Am J Clin Nutr. 2001 Feb;73(2):240-5. doi: 10.1093/ajcn/73.2.240. PMID: 11157319. 10. Spiegel K, Leproult R, L’hermite-Balériaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004 Nov;89(11):5762-71. 11. Banks WA, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE. Triglycerides induce leptin resistance at the yblood-brain barrier. Diabetes. 2004 May;53(5):1253-60. .m12. Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws w.nhf.comKE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. ww13. Mattson MP, Allison DB, Fontana L, et al. Meal frequency and timing in health and disease. Proc Natl Acad Sci U S A. 2014;111(47):16647-16653. doi:10.1073/pnas.1413965111 14. Gallant AR, Lundgren J, Drapeau V. The night-eating syndrome and obesity. Obes Rev. 2012 Jun;13(6):528-36. doi: 10.1111/j.1467- 789X.2011.00975.x. Epub 2012 Jan 4. PMID: 22222118. 15. Knight ZA, Hannan KS, Greenberg ML, Friedman JM. Hyperleptinemia is required for the development of leptin resistance. PLoS One. 2010;5(6):e11376. Published 2010 Jun 29. doi:10.1371/ journal.pone.0011376 16. de Git KC, Adan RA. Leptin resistance in diet-induced obesity: the role of hypothalamic inflammation. Obes Rev. 2015 Mar;16(3):207-24. 56
DFAT DIET doi: 10.1111/obr.12243. Epub 2015 Jan 14. PMID: 25589226. 17. Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. 18. Wingfield HL, Smith-Ryan AE, Melvin MN, Roelofs EJ, Trexler ET, Hackney AC, Weaver MA, Ryan ED. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports Med Open. 2015 Dec;1(1):11. 19. Skelly LE, Andrews PC, Gillen JB, Martin BJ, Percival ME, Gibala MJ. High-intensity interval exercise induces 24-h energy expenditure ysimilar to traditional endurance exercise despite reduced time .mcommitment. Appl Physiol Nutr Metab. 2014 Jul;39(7):845-8. w.nhf.com20. Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635- ww646. 21. M. Cheikh Rouhou, A.D. Karelis, D.H. St-Pierre, L. Lamontagne, Adverse effects of weight loss: Are persistent organic pollutants a potential culprit?, Diabetes & Metabolism, Volume 42, Issue 4, 2016, Pages 215-223, ISSN 1262-3636. 22. Imbeault P, Tremblay A, Simoneau JA, Joanisse DR. Weight loss- induced rise in plasma pollutant is associated with reduced skeletal muscle oxidative capacity. Am J Physiol Endocrinol Metab. 2002 Mar;282(3):E574-9. 23. Kim MJ, Marchand P, Henegar C, et al. Fate and complex pathogenic effects of dioxins and polychlorinated biphenyls in obese subjects before and after drastic weight loss. Environ Health 57
DFAT DIET Perspect. 2011;119(3):377-383. 24. Lee DH, Jacobs DR Jr, Lind L, Lind PM. Lipophilic Environmental Chemical Mixtures Released During Weight-Loss: The Need to Consider Dynamics. Bioessays. 2020 Jun;42(6):e1900237. 25. Reaves DK, Ginsburg E, Bang JJ, Fleming JM. Persistent organic pollutants and obesity: are they potential mechanisms for breast cancer promotion? Endocr Relat Cancer. 2015 Apr;22(2):R69-86. 26. Lee DH, Porta M, Lind L, Lind PM, Jacobs DR Jr. Neurotoxic chemicals in adipose tissue: A role in puzzling findings on obesity and dementia. Neurology. 2018 Jan 23;90(4):176-182. www.nhf.com.my 58
Search
