Who wants to improve their metabolism?

Then you need to build muscle! In our muscles we have cellular powerhouses called mitochondria. These are where energy is made and fat is burned, so put simply, the more muscle we have the more mitochondria, and the more mitochondria we have – the more potential there is to burn fat!

Metabolism Boosting Cardio… 

One way to increase the number of mitochondria in our cells and the capacity for fat burning in our bodies is through HIIT (High Intensity Interval Training). HIIT allows you to target muscles and their fibres effectively to achieve growth and metabolic change.

Now, some people ask me whether they should be doing HIIT or LISS (Low Intensity Steady State) cardio and there isn’t really a right or wrong here as both have their place. If I had to choose then I would go for HIIT and I will tell you why…

• Sessions are short and intense (between 5-20 mins)
• It improves aerobic capacity
• You can build a stronger posterior chain (hamstring, glutes, etc.)
• It improves overall energy production
• It’s tough but very rewarding!

This isn’t to say that I don’t use LISS for myself and clients – as I say, both have their place but the key is being able to determine whether HIIT or LISS is best for the individual at that moment in time. This can be based on a number of different factors including; time, personal preference, and injuries.

What is crucial for both approaches is to ensure that you train whilst in a calorie deficit to achieve fat loss. This way you know you will get the most out of your session and encourage the metabolic change you’re after.

This post was written by Nottingham personal trainer Danny Fox. To see and hear more from Danny, you can find him over @

• www.foxphysique.com
• Facebook 

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