Recent health studies have confirmed that interval training is the most effective form of cardio training and high fructose corn syrup causes greater weight gain than other sugars.
Professor Martin Gibala of Canada’s McMaster University concluded that “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”1 With years of personal experience doing only interval running and biking, I can attest to the effectiveness of interval training. Not only does it help motivate me to just do it because of the minimal time commitment required, but it is the best format of cardio to elevate metabolism.
By nature, long intense cardio workouts send a message to the body to actually decrease metabolism, which does not help when one is trying to loose weight. Long distance runners have a lower metabolism than weight lifters because their bodies are preparing for long duration cardio output, requiring the body to be more efficient while running. By doing interval cardio (1 minute intense run/bike followed by 1 minute walk/slow bike: repeated for 10-15 mins) the heart is given a workout on the intense interval, but it also does not tell the body to lower it’s metabolism like high intensity, long duration cardio does. This type of cardio, when combined with weight training at a medium to high intensity is the best combination to loose and then maintain your goal weight and fitness level.
In addition to a regular, well designed exercise program, eating healthy foods in precise proportions is key. For women, 75-80% of weight loss and maintenance is attributable to her nutrition intake. With men, because of higher levels of testosterone, 50-60% of weight loss and maintenance is attributable to nutrition intake. Using sources like nutritiondata.com to inform yourself about what nutrition and caloric intake you daily consume can increase your chance of attaining your fitness goals.
One of the best food ingredients to cut out of your diet if you are trying to eat healthy is High Fructose Corn Syrup (HFCS). Not 
only is HFCS contaminated with Mercury through the refining process, it is now been shown to cause a disruption in metabolism.
Research at Princeston concluded that rats fed corn syrup gained a considerable amount of weight when compared to rats fed sugar in the same caloric measurement. “When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they’re becoming obese — every single one, across the board. Even when rats are fed a high-fat diet, you don’t see this; they don’t all gain extra weight,” said Bart Hoebel of the Princeton University research team. Read the full study here.
Corn Syrup is found in an alarmingly high number of foods from canned peaches, ketchup, and breads to cereals, candies and fruit drinks. Advocates of HFCS have recently started running ads to counter the push against Corn Syrup, claiming that it is no different than any other sweetener. The Princeston studies suggest this is incorrect and that HFCS actually disrupts metabolism and increases triglycerides and abdominal fat. An earlier study this year suggested that Corn Syrup may cause cellular DNA damage in humans. To counteract the negative press about HFCS, manufactures have begun to call Corn Syrup other names in their labeling: chicory, inulin, iso glucose, glucose-fructose syrup, and fruit fructose. I have also seen HFCS labeled as “liquid sugar”.
