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uracowman
06-07-2011, 11:49 PM
HIIT is considered the best fat loss burning workout correct? This is because it keeps your body in a persistent state of recovery right?

I read somewhere that HIIT gives your body the afterburn effect but when do you know this effect has taken place?

JonnyNUFC87
06-08-2011, 01:10 AM
Yeah it works by depleting glycogen stores in your muscles with anaerobic exercise (HIIT), and raises your metabolism. Just make sure you're doing 20min-ish 3-5 times a week (30 second intervals) and watching your diet and you should see the difference. LISS cardio is good when low carbing but for me intervals is where it's at.

Also very similar to something which I believe is called tabata training (not sure of exact name) which, as far as I'm aware, is similar to intervals in that you have working time and rest time (usually 20 seconds on, 20 off) but can be done with weights exercises / other forms of cardio i.e explosive squat jumps or whatever they're called

uracowman
06-08-2011, 06:51 AM
Yeah it works by depleting glycogen stores in your muscles with anaerobic exercise (HIIT), and raises your metabolism. Just make sure you're doing 20min-ish 3-5 times a week (30 second intervals) and watching your diet and you should see the difference. LISS cardio is good when low carbing but for me intervals is where it's at.

Also very similar to something which I believe is called tabata training (not sure of exact name) which, as far as I'm aware, is similar to intervals in that you have working time and rest time (usually 20 seconds on, 20 off) but can be done with weights exercises / other forms of cardio i.e explosive squat jumps or whatever they're called

I've done HIIT in the past and I usually hit 1.5 minute intervals for 30 minutes. In regards to diet though, can you still see a high amount of fat loss with a 30%-40% carb intake of your daily macros? I know when you cutting that you should limit carbs but I find it almost impossible to keep up 4 day a week HIIT with low carb intake.

igglesphan
06-08-2011, 07:00 AM
I've done HIIT in the past and I usually hit 1.5 minute intervals for 30 minutes. In regards to diet though, can you still see a high amount of fat loss with a 30%-40% carb intake of your daily macros? I know when you cutting that you should limit carbs but I find it almost impossible to keep up 4 day a week HIIT with low carb intake.

You don't need to limit carbs when you're cutting, you need to limit calories.

uracowman
06-08-2011, 07:29 AM
You don't need to limit carbs when you're cutting, you need to limit calories.

Correct but I was referring to macro intake

igglesphan
06-08-2011, 07:50 AM
Correct but I was referring to macro intake

Gotcha. Just get in 1g of protein per lbm and .5g of fat per body weight... then eat as many carbs as you want while staying within your calorie limit.

uracowman
06-08-2011, 08:03 AM
Gotcha. Just get in 1g of protein per lbm and .5g of fat per body weight... then eat as many carbs as you want while staying within your calorie limit.

Would that macro count lead to a 10% or so body fat percentage? I just ask because I've always had this stigma around high carb intake hindering fat loss.

igglesphan
06-08-2011, 09:47 AM
Would that macro count lead to a 10% or so body fat percentage?

If you want to lose fat to get to 10% you'll need to be in a calorie deficit. A deficit is what makes you lose weight (both fat and muscle). The macronutrient breakdown of what you consume to establish that deficit will determine (along with other factors) how you'll look when you lose the weight. If you are unsure how many calories to shoot for, multiply your body weight x 14 and subtract 500 calories from that. Try that for a few weeks and see if you lose 1 lb per week (500 cals x 7 days = 3,500 cals = 1 lb). If you aren't losing weight or are losing too much weight, adjust calories accordingly. Keep the protein and fat as I stated above and fill in the rest of your calories as you sit fit (carbs if you like). Keep lifting heavy and you should be able to hang onto most of your muscle as you lean out.


I just ask because I've always had this stigma around high carb intake hindering fat loss.

This isn't true at all... if you're in a caloric deficit, you'll lose weight even if you eat nothing but carbs. Conversely, you can gain weight if you eat at a surplus and don't eat any carbs at all. Cals in vs. Cals out!

JUSA
06-08-2011, 10:26 AM
There is no best fat loss workout.

HIIT has it's strengths and some draw backs. Low impact/long-duration cardio has it's strengths and weaknesses, too.

BlackHawk
06-08-2011, 12:37 PM
THIS, the best fat loss workout is one that you enjoy and can do consistently.



There is no best fat loss workout.

HIIT has it's strengths and some draw backs. Low impact/long-duration cardio has it's strengths and weaknesses, too.

MCrow
06-08-2011, 12:41 PM
HIIT does not burn more fat because you are depleting gylcogen stores. You need to run about half a marathon to get to the point of complete depleating of muscle glycogen and even at that point you'll likely still have some in the liver for use.

The major benefit is that you just burn more calories in a shorter period of time.