cardio question

[theguy351]

i posted this on the cardio board but i want to think what the lifters think as well, I want to get real lean and defined by christmas.....all i need to do is lose maybe 5-10 lbs of fat (im 5'10 175)...mostly in my mid section and such.....what would be the best method of cardio to do this without losing muscle and maximizing fat loss....im going to combine whatver i do with a great diet so.......help?

 

[ZGzaZ]

Ive heard a lot about people retaining a lot of muscle when dieting on HIIT.

 

[SgtSlaughter]

Ive heard a lot about people retaining a lot of muscle when dieting on HIIT.

....

ditto.

HIIT (High Intensity Interval Training) for 10-20 minutes a few times a week will do wonders with proper diet.

 

[theguy351]

and how do i execute this hiit? do i sprint for like intervals or something?

 

[SgtSlaughter]

and how do i execute this hiit? do i sprint for like intervals or something?

I just found this table... looks pretty handy.

If you're quite athletic or your sprinting conditioning is decent you can skip a few weeks if you can handle it... if you have a heart attack... I'm not a doctor nor Certified in anything Fitness related

... http://www.musclemedia.com/training/hiit_table.asp

 

[Deleted member 33117]

HIIT or any really high intensity cardio first thing in the morning on an empty stomach, with an extremely solid diet can net really rapid losses in bodyfat without losing muscle for a short period of time. I would say between now and Christmas you could drop 6-7 lbs of bodyfat this way without any muscle lose if your diet is right and you continue to lift heavy, however do it too long and your lbm and strength will start to go down, especially dropping bf that fast.

 

[theguy351]

HIIT or any really high intensity cardio first thing in the morning on an empty stomach, with an extremely solid diet can net really rapid losses in bodyfat without losing muscle for a short period of time. I would say between now and Christmas you could drop 6-7 lbs of bodyfat this way without any muscle lose if your diet is right and you continue to lift heavy, however do it too long and your lbm and strength will start to go down, especially dropping bf that fast.

well im planning on going up until christmas so that wont be a problem.....what kind of diet should i be on?....and also hiit is better for fat loss right? someone told me that slow running was...so i punched them in the face

 

[theguy351]

anyone have anything to say?

 

[poysyn]

anyone have anything to say?

You should be on a controlled, clean diet where you eat at least 5-6 times a day. I would also recommend HIIT cardio opposed to constant running/walking/jogging because it will cause a major spike in metabolism for an elevated period of time. I've also had the best results using HIIT like many others who posted in the thread.

I also prefer my cardio on an empty stomach first thing in the morning, although still effective during other times of the day if necessary..

 

[Protobuilder]

I would also recommend HIIT cardio opposed to constant running/walking/jogging because it will cause a major spike in metabolism for an elevated period of time.

It's been demonstrated that the "afterburn" effect of any cardio, including HIIT, is not that significant. There's a fancy name for it: EPOC (excess post-exercise oxygen consumption). Yes, it's there, but no it doesn't burn that many more calories than if you'd done long-duration, moderate intensity cardio. Every bit helps, but 25 minutes of HIIT plus an increased 'afterburn' effect may or may not burn more calories IN TOTAL than, say, 45 minutes of low/moderate incline walking + a more moderate 'afterburn.'

Just sayin.

 

[theguy351]

HIIT or any really high intensity cardio first thing in the morning on an empty stomach, with an extremely solid diet can net really rapid losses in bodyfat without losing muscle for a short period of time. I would say between now and Christmas you could drop 6-7 lbs of bodyfat this way without any muscle lose if your diet is right and you continue to lift heavy, however do it too long and your lbm and strength will start to go down, especially dropping bf that fast.

wait, you think it i should keep lifting? i thought you cant lose fat and build muscle at the same time and trying to do so will be catabolic.