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During this process muscle biopsies were taken at rest, two hours after exercise, and then eight hours out, to determine differences between the groups in total fat deposition. The authors concluded that "exercise training is associated with a reduction in skeletal muscle fatty acids," leading to "a significant decrease in the total fat content of fat depots after an 8 hour period of training." This finding, however, was based on a single training period with no follow-up. Another team of researchers examined the effects of the same program (10 or 12 weeks of moderate intensity interval training followed by 40 to 60 minutes of aerobic exercise) to determine whether a similar decrease in body fat was observed. The researchers found that the interval training group had a significant reduction in fat (6.7%) compared to the control group. This reduction in fat levels was due to a combination of aerobic exercise, strength training, and a lower caloric intake (as well as an increase in intake of a highly-available protein called casein). Although the group showed some variation in fatty acid levels, it was statistically significant, meaning that the interval group had a larger negative change in fat than the control group over the 8 hour time span. The most recent study analyzed fat loss during a 10 week period of intense, prolonged walking, followed by a period of intense exercise, as well as the effects of a lower calorie diet. The authors found that the walking group lost an average of 1.1 kilocalories (kcal) each day during the 10 week period and an average of 2.7 kilocalories (kcal) per day during the 1 hour-30 minute period of intense exercise. According to this study, aerobic exercise increased fat reduction in the first exercise period (2.7 to 2 kcal) followed by a slight, but significant reduction in fat loss following the endurance training (1.1 to 1.5 kcal). However, there are still several caveats to consider when comparing studies. These include some of the factors described in my review on the effects of high intensity interval training. These factors could potentially bias results. For example, many of the metabolic demands of an intense aerobic exercise program involve energy consumption and energy expenditure; the ability to burn fat while maintaining an acceptable volume of calories is another issue. There may also be different degrees of muscle fatigue, the ability of muscles to convert fat into energy, and other factors affecting fat metabolism. Still, these studies, among others, provide insight into the possible benefits of using interval training when it is part of a balanced training program. In addition, there is Similar articles: