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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 m
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Julsø Ultra 60km

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Himmelbjerget at about 17km Julsø Ultra was my second ultra-race, my first race was Rosenhøj Trail 53km in September 2020. That race was 5 laps of +10k, so very different than Julsø, which was one long route of almost 60km. My training up to the race had be great, however, race day May 1 st was also going to be my first day of unemployment. My stress level was sky high, and my self-esteem from countless of job rejections was extremely low. Bottomline, I could not handle another failure and not living up to my own (or others’) expectations. I was very clear leading up to the race, that this race was not for the podium or placement, this was for ME and ME only. I did not need anyone else’s expectations, I had enough pressure from myself.     Game plan Thursday and Friday before the race, my back started giving me trouble. I’ve had it before, and knew that if I push my heart rate, then my ribcage would start hurting as my lungs cannot expand enough, and I won’t be able to run (tr
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A status of 2018

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During 2018 I stood on the start line in 18 races, 2 races I did not finish, 2 races were road races to get a PR (15km and half marathon), and in 10 races I managed to finish top 3, so based on statistics, 2018 has been a pretty good year.    Finding my motivation In the beginning of the year, my running was great, I started the year with a PR on 15km and shortly after it was time for my first OCR race of the season. It's no secret that I finished off 2017 with no OCR motivation, therefore, I went on a road trip to Germany, to see if I could find it, and I did ! But I also found a joy for the longer OCR races, which turned in to a general joy for long trail races as well. My race calendar started being filled with trail races since that was what motivated me, this is also where I managed 8 of my 10 top 3 finishes. The year was off to a good start, and I had some awesome running experiences; including Røsnæs trail (where I found the love of running on rolling rocks an
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