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How to burn fat most efficiently?

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When you workout, you most likely want to be as efficient as possible, but how do you achieve that? Research (Madsen et al, 2015) has shown that High Intensity Interval Training (HIIT) is highly efficient when it comes to burning fat.

According to Gillen and Gibala (2014, p. 409) "HIIT is characterized by brief, repeated bursts of relatively intense exercise separated by periods of rest or low-intensity exercise. “Low-volume” HIIT refers to exercise training sessions that are relatively brief - consisting of ≤10 min of intense exercise within a training session lasting ≤30 min including warm-up, recovery periods between intervals and cool down." Zhang et al (2015) found in their study that HIIT was effective when it comes to burning subcutaneous fat, but also controlling abdominal visceral fat. Likewise, Madsen et al (2015) found that there are many advantages with HIIT, besides abdominal fat loss they found many health benefits for patients with Type 2 diabetes.

As many pe…
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South Coast Ultra

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From when I heard South Coast Ultra was happening this year at Møns Klint, I was determined to do the 30km race, and I was so looking forward to it😁 I loved racing there last year, so had no doubt in my mind I wanted to do it again.

The race
The last two weeks leading up to the race, my body has just felt off, and during this race both body and mind was off. I'm in the front for the first 2km when a girl catches up to me, we run side by side for about 1km and then she slowly pulls off, and I never see her again until I crossed the finishline. I wanted to chase her, but I had no power in my steps and I didn't feel like I could increase my pace, there just wasn't a different gear I could change to.


After 10km I was really struggling and didn't feel well, I started debating if I should just stop, a million thoughts went through my head "how would I get back to the start area?", "how would I tell my parents I stopped? I don't have a phone" (they we…
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Dietary supplements in fitness - do they work?

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The are many types of dietary supplements in fitness, a simple Google search will confirm that. Many athletes - no matter if they are high or low performance athletes - take some type of dietary supplement. Research suggests that more men than women use dietary supplements to improve their performance, furthermore individual athletes are more likely to use dietary supplements compared to team athletes (Giannopoulou et al, 2013). However, does it really work?

Wilborn et al (2013) found in their study that combining pre- and post exercise protein supplementation with resistance training significantly enhances the performance and body composition. Furthermore, it was discovered that there is no difference in the performance-enhancing effects between whey and casein proteins. This is just one study, however, it clearly suggests that protein supplement does indeed work.

Pritchett et al (2009) researched the effects of chocolate milk verses commercial beverage as potential recovery drinks …
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