Concerning sugar:
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=all
and the short version
http://www.ucsf.edu/news/2009/06/8187/obesity-and-metabolic-syndrome-driven-fructose-sugar-diet
The video is long but informative.
http://www.youtube.com/watch?v=dBnniua6-oM
Concerning HIIT
http://www.sciencedirect.com/science/article/pii/S002604951000017X
which was linked in this site
http://quickweightloss123.com/tag/waist-circumference/
What can HIIT workouts look like?
http://www.healthhabits.ca/2008/06/09/4-steps-to-a-great-hiit-workout/
my personal favorites are:
http://media.crossfit.com/cf-video/CrossFit_20minBWOHS-50lbPullWOD.mov
and
http://media.crossfit.com/cf-video/CrossFit_DeadliftPushupWOD.mov
I also like the no rest lactic acid super setting idea put forth here.
http://www.realsolutionsmag.com/ezine/76/issue76b.asp
What should you look like after doing a HII workout?
A high intensity interval workout should have you gasping for air at the end of each effort. Therefore it is a good idea to do such workout with an empty stomach for two reasons. 1) so you do not vomit during the workout (yes, you should exercise intensely enough so that if your belly was full of food you would vomit).
2) exercising in a fasted state boosts growth hormone production and the ensuing lipolysis.
Peace out. I hope you enjoyed this bit of gospel.
