Well I read the article below and for all this time I thought that maybe vlc had real merit, but now I'm starting to think that vlc is standing on hole cloth, much like vlf. According to one of these studies vlc and vlf both have similar results, both have very modest results and both results PALE in comparison to regular HIIT training (vlc and vlf both resulted in modest fat and muscle loss, while hiit resulted in fat loss and muscle mass gains ie. better body composition) Is it time we smash vlc from the paleo dogma? Is it time we embrace truly superior lifestyle choices like HIIT in its place? What do you think?
"Ready Set Go Fitness" is a great book by Phil Cambell that I read many years ago. It focuses on the "Sprint 8" protocol. This is where a person does a 30-second sprint (running, biking, elliptical, etc.) and then moves at a low-intensity pace for 90 seconds. This is one round, and the idea is to build up to 8 rounds, hence, Sprint 8.
A new study has been released testing the Sprint 8 protocol. The study has not been published yet, to my knowledge, but it can be found here. The study involved 11 middle-aged adults, so granted it is a small sample.
Overall, the results are just staggering. In only 8 weeks, subjects had amazing results across many indicators. Average weight "only" dropped by 9.6 pounds, but there was a massive shift between body fat and muscle. Based on the body fat measures, the average subject lost 23.8 pounds of fat. They also gained 14.2 pounds of muscle. If these results are replicated in future studies, this would represent one of the most effective diet/exercise interventions ever.
Compare this result to the recent two-year study that contrasted a low-fat diet to a low-carbohydrate diet. On average, participants from either group lost 9 pounds of fat but also 5 pounds of lean mass over this two-year period.
Of course, the Sprint 8 study was only 8 weeks, and not two years, but if you look at other studies you see that weight loss from exercise is often better maintained than weight loss from diet alone.
And I must say, this is a paleo hacks site. It says in the FAQ that questions in regard to crossfit are fine. Vlc is often combined with paleo and people use it to lose weight. HIIT is an exercise technique that results in the only thing better than weight loss, body Recomposition (fat loss muscle gain). Because of the extent to which HIIT seems to surpass vlc in body composition improvements I consider HIIT to be a hack, a paleo hack. Maybe HIIT and vlc aren't necessarily mutually exclusive but because of how physically demanding HIIT is, it is VERY difficult to fully perform a protocol such as Sprint 8 while vlc'ing; so these two tend towards mutual exclusivity (hence me comparing them in my question). 4 out of the 5 people who have voted to close this question have done so on the grounds that this is "not a real question". However this IS a real question. I fully expect people who have knowledge in this area to answer my question and critique the studies I referenced, telling me that the results from that sprint 8 trial are an outlier or that the study on vlc was an outlier and then for them to provide other studies that back claims vlc (diet) is as efficient or better than (HIIT), or studies showing they actually can be performed together with similar results, or people saying yes that's right.