whats best to cut and loose weight?

[stevesmi]

^^^i actually think it is excellent.

i used to be a competitive 5K runner and used HIIT and as well as LSD (long, slow distance) to train. the only issue with HIIT is if you have existing injuries in the legs they can be tough on them. today I stick to nice light 10 minute miles on grass or treadmill as my cardio. nothing too crazy. i want to keep my legs fresh for squats and cleans

 

[Zyglamail]

in addition to above synthetine & syntheselen

 

[johnnyboy3689282]

Strict diet with portion control spread out in 6-7 meals per day.

 

[Judo Tom]

I love fasted am cardio but that is when I do a nice slow steady jog.. nothing crazy.

High Intensity stuff like tabatas are awesome but I wont do that fasted. First I wont be able to put in the effort/energy I need too. HIIT should be done at like 90% No way Im doing that at 5am w/ no food in my belly. Also Im pretty sure that is when I burned the most muscle.

So for me fasted cardio is LSD type training.. nice jog, steady row, some easy Judo/BJJ training/sparring etc etc

HIIT is balls out crazy puke fest but well fed high energy foods with good recovery meals after.

BUT you need to make sure your diet and total calories are in check 100% and trust me there is no better way to do that then log EVERYTHING you eat. and now w/ these crazy smartphones all the kids have it is easy.. right before you stick a fork in your meal take a pic.. tweet it, post it, share it.. whatever..pics dont lie.

 

[Zyglamail]

High Intensity stuff like tabatas are awesome but I wont do that fasted. First I wont be able to put in the effort/energy I need too. HIIT should be done at like 90% No way Im doing that at 5am w/ no food in my belly. Also Im pretty sure that is when I burned the most muscle.

The problem with HIIT/tabatta/CF style stuff isnt that it burns muscle it doesnt, but it burns calories like mad, all damn day long. If you dont account for those additional caloric demands you put yourself in a huge deficit and muscle mass suffers.

Also keep in mind your dont have to do HIIT/tabata type stuff with just running/biking. You can use light weights, do pullups, situps, pushups etc.

When I started adding cf style metcons I over trained quickly due to lack of caloric intake. I had to add 1000 cals a day to compensate for metcons.

Most slow fasted cardio only burns a couple hundred calories at most, why bother? Why not just cut 200 cals from your diet and call it good?

 

[Judo Tom]

LOL what you call the problem with HIIT/Tabata/CF is my favorite thing about them! But you do have to take into consideration the 'afterburn' or whatever people call it now.

I just stay low carb high protein after my HIIT stuff and the fat melts off. But for me I just always got better results if it was mid day vs AM.

 

[Judo Tom]

oh and they can very quickly lead to over training.

 

[Zyglamail]

But for me I just always got better results if it was mid day vs AM.

Tuff to put 100% into hit after fasting overnight thats for sure.

 

[stevesmi]

well in my experience if you overtrain you will run into injuries. shin splints, bone bruises, swollen knees/ankles, separated toes.. all those stubborn runner injuries.

if you start getting these then you are doing too much, too fast, too soon. ease off.

its no different then doing 10 sets of 15 pullups every back/bicep split day. thats just too much... its tendonitis waiting to happen

a nice light 50 minute jog at a moderate pace where you keep your heart rate elevated will burn a lot of fat away. dangerous for a bodybuilder but great for someone who wants to cut