You don’t need to spend hours in the gym. Lose more fat with burst training!

I have a lot of clients that work out hard but still don’t get the results they want for their bodies. There is some science that shows that too much exercise may not necessarily be a good thing.

For people with hormonal imbalances, thyroid issues, or other autoimmune diseases, the wrong exercise can actually exacerbate their problems, increase their fatigue, and discourage them from staying active. For example, in the case of thyroid disease, exercising too much can decrease metabolic function, therefore making it harder to lose weight. Therefore, it becomes vital for people with the aforementioned diseases to seek advice from holistic physical trainers or therapists to guide them through the right exercises for their conditions.

Once you get the ok from your doctor to start exercising, there are exercises you can do to burn more fat with less time and with more effectiveness.

As with calories, it’s not about quantity, it’s about quality. If you are on a very calorie-restricted diet and you rigorously exercise on a daily basis, you do not have sufficient nutrition to accommodate the increased needs your body has in order to exercise. This, as a result, will have the OPPOSITE effect on weight loss, making it more difficult for your body to metabolize and burn fat.

Research has shown that long distance cardiovascular training can decrease testosterone and raise cortisol (a stress hormone). (1) Burst training, on the other hand, is shown to be much more effective for fat loss than long strenuous runs on the treadmill. (2) “Burst training (aka interval training) combines short, high intensity bursts of exercise, with slow, recovery phases, repeated during one exercise session. Burst training is done at 85-100% maximum heart rate rather than 50-70% in moderate endurance activity.” (3)

Spending hours in the gym is not necessarily the answer for a lot of people. As with diet, your exercise program should be individualized for your goals, your lifestyle, and for your body and health. (Check out our Superbody app to get YOUR personalized fitness plan).

At the end of the day, don’t run yourself into the ground. Instead, if appropriate, choose an interval training program that will get you results!


Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011. Published Ahead of Print. Marzatico, F., Pansarasa, O., et al. Blood Free Radical Antioxidant Enzymes and Lipid Peroxides Following Long-Distance and Lactacidemic Performances in Highly Trained and Aerobic and Sprint athletes. Journal of Sports Medicine and Physical Fitness. 1997. 37, 235-239. Axe, Josh, Burst Training Studies Prove Fast Weight Loss
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