According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," one of most effective ways to lose fat and weight is to interval train and to use "muscle confusion." These types of exercise cause your heart rate to increase quickly through strong, explosive movements that help build strength and replace excess fat with lean, tone muscle. Metabolic Effect, P90X, CrossFit and Insanity are all trademarked exercise programs that use this type of exercise to promote fat and weight loss.
Metabolic Effect
Metabolic Effect (ME) is a workout program based on the science behind the endocrine system, which regulates the body's hormones. Through rest-based, high-intensity strength training, ME strives to change your body's "fat-burning hormonal response to exercise and diet." ME uses short bouts of exercise that combine strength and cardio conditioning to target fat-burning hormones and cause your body to burn fat and lose weight quickly and safely.
P90X
Similar to Metabolic Effect, P90X uses dumbbells and pullup bars to strength train. However, P90X claims that you can burn fat, build muscle and lose weight within 90 days if you follow its preset workout and nutrition plans. P90X is centered around the concept of muscle confusion, in which the body is put through varying workouts to avoid plateauing. P90X outlines workouts that feature short training cycles throughout the 90 days.
CrossFit
CrossFit is an exercise program designed to adapt to anyone from professional and Olympic-level athletes to elderly individuals and housewives. CrossFit does not specialize workouts through sport-specific training but rather "delivers a fitness that is, by design, broad, general and inclusive." CrossFIt also relies on resistance training through high-intensity training and less focus on longer, slower workouts. CrossFit posts daily workouts on its website homepage, and each is designed to be scaled to your individual needs and goals. Many CrossFit workouts require minimal equipment, such as kettlebells or dumbbells, and can be done indoors or outdoors.
Insanity
Like P90X, Insanity is a workout program that is designed to be completed for a set amount of time. Insanity features 10 cardio workouts that focus on fast, nonstop, plyometric exercises that increase heart rate to burn fat and calories during and for hours after a workout. Insanity is set to a 60-day time frame and incorporates strength, power and resistance training through cardiovascular routines.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2006
- Metabolic Effect: The Science Of ME Training
- P90X: How P90X Works
- CrossFit: What is CrossFit?
- Insanity: Are You Ready to Dig Deep?
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