Ep. 88 The Truth About HIIT: Why It’s Not the Ultimate Fat-Loss Solution

Fit for Hiking

In this episode, we take a critical look at High-Intensity Interval Training (HIIT) and whether it truly lives up to the hype as the "ultimate fat-loss tool". While HIIT has gained massive popularity for its quick, calorie-burning potential, recent research suggests it may not be the most effective or sustainable method for long-term fat loss—especially for women.

We explore eight key considerations:
Calories In vs. Calories Out – While HIIT burns a lot of calories quickly, steady-state cardio may actually lead to greater overall energy expenditure without elevating hunger hormones.

Muscle Mass Impact – Too much HIIT can be catabolic, leading to muscle breakdown, which is counterproductive for maintaining a high metabolic rate.

Sustainability & Adherence – HIIT is intense, and many people struggle to maintain it long-term, making consistency a challenge.

Recovery & Overtraining – Excessive HIIT can lead to burnout, increased injury risk, and slower fat loss due to overtraining.

Nutrition’s Role – No workout can out-exercise a poor diet; fat loss is primarily driven by maintaining a calorie deficit through proper nutrition.

Cortisol & Stress Impact – Chronic stress and elevated cortisol from too much HIIT can lead to fat storage, hormone imbalances, and metabolic disruption.

Hormonal Considerations – Women’s bodies respond differently to intense exercise, and too much HIIT can negatively impact the menstrual cycle, fertility, thyroid function, and overall hormone balance.

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