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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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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...
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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 t...
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