HIIT afterburn effects?

[nospammax]

Hey I'm a distance runner that ran 8 miles every other day in an hour(been doing this for 5 months+biceps/shoulders/middle back non run days) and have been eating 6 times a day. My 6 pack barely barely shows and has stayed this way for a while. I was wondering If I started doing HIIT, how many calories would i burn during the workout and how many would I burn from the after effect? Should I stick with distance or start HIIT?(I burn around 800 calories running distance) Thanks if anyone knows. On distance days i also do sit ups+variations/push ups with weights

[hankst]

According to Lyle McDonald, the "afterburn" is minimal, in both steady state + HIIT cardio.
http://www.bodyrecomposition.com/res...nsumption.html

You won't even burn a single slice of bread's worth of calories .

[nospammax]

so i'm assuming i should stick to distance if i want my six pack faster? I also read on this site that HIIT increases HGH levels and that sounds appealing to me.

[glen666]

Diet will get you to abs not cardio, cardio will help with the calorie deflict and using muscles nothing else.