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  1. #1
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    Low intensity cardio

    Hi, from a few years experience I've found running/sprinting, or any kind of cardio which gets my heart rate up high, has never worked for me when trying to cut. I always lost muscle, and still never got to great looking abs.

    Im trying low intensity now, and asking if 30mins before breakfast and another 30mins in the afternoon, every day for a cut enough, or too much?
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    i do this and works for me always
    at begining of diet (first week) 25 in the morning fasted , 25 post workout

    then increase it to 30 morning , 30 post workout

    then 45 , 45

    at the end 60,60..

    all depends on your goals , people say thats too much but LISS is fun and works well for me
    Beast
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    Registered User JtJy's Avatar
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    sorry to borrow your thread. but which is faster for fat loss?
    A 4km constant speed ( end around 24 mins ) or run 400m at 1.5 min , rest 1.5min and continue for 6 times?
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    Authorised Expert DenseUnit's Avatar
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    Originally Posted by SUPER_MANLET View Post
    i do this and works for me always
    at begining of diet (first week) 25 in the morning fasted , 25 post workout

    then increase it to 30 morning , 30 post workout

    then 45 , 45

    at the end 60,60..

    all depends on your goals , people say thats too much but LISS is fun and works well for me
    ok great, so im on the right track.

    thanks
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    Burlesque Performer MajorTwang's Avatar
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    Originally Posted by JtJy View Post
    sorry to borrow your thread. but which is faster for fat loss?
    A 4km constant speed ( end around 24 mins ) or run 400m at 1.5 min , rest 1.5min and continue for 6 times?
    Running 4km at 6 mins per km pace will burn 600-800 cals/hr or 240-320 cals in 24mins (60-80 cals per mile)

    Running 2.4km at 3:45 mins per km pace will burn 1,200 to 1,600 cal/hr depending on your size & fitness levels. 9 minutes of that is 180-240 cals

    Recovery from the HIIT will probably burn more calories afterwards, so by the time you've added that in, they are both looking about the same.
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    Registered User Cape1's Avatar
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    Higher intensity cardio burns more calories at the same duration than lower intensity cardio. If you're not seeing results from it, your diet is not right.

    The whole myth that lower intensity cardio burns more fat never made sense to me. If that were true, than laying on the coach watching TV would be even better than walking.

    Also, it's better to do two 20 minute sessions of cardio (morning and night) than it is to do a single 45 minute session. When you get up over 30 minutes in your progression, breaking it up may be better for you. Which leads me to another myth - i.e., you dont tap fat until 40+ minutes. This is even more BS. For most guys, they wouldn't tap fat for 2 or 3 hours. It's the overall metabolic drag you're looking for.

    Fasted vs. unfasted doesn't matter either.

    I hope this helps.
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    Originally Posted by DenseUnit View Post
    Hi, from a few years experience I've found running/sprinting, or any kind of cardio which gets my heart rate up high, has never worked for me when trying to cut. I always lost muscle, and still never got to great looking abs.

    Im trying low intensity now, and asking if 30mins before breakfast and another 30mins in the afternoon, every day for a cut enough, or too much?
    It's not too much. Just watch your calories to make sure you're dropping the weight but at the same time you have enough energy and lifts are maintained.

    For me I actually use both. Low intensity in the morning and High intensity after a workout. I plan on working up to 60 minutes in the morning and I always do 20 minutes after my workout.
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    Registered User kodyt21's Avatar
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    Originally Posted by Cape1 View Post
    Higher intensity cardio burns more calories at the same duration than lower intensity cardio. If you're not seeing results from it, your diet is not right.

    The whole myth that lower intensity cardio burns more fat never made sense to me. If that were true, than laying on the coach watching TV would be even better than walking.

    Also, it's better to do two 20 minute sessions of cardio (morning and night) than it is to do a single 45 minute session. When you get up over 30 minutes in your progression, breaking it up may be better for you. Which leads me to another myth - i.e., you dont tap fat until 40+ minutes. This is even more BS. For most guys, they wouldn't tap fat for 2 or 3 hours. It's the overall metabolic drag you're looking for.

    Fasted vs. unfasted doesn't matter either.

    I hope this helps.
    HAHA c'mon You cant use the example of laying on the couch to walking thats just rediculous. Bottom line seperating your cardio into 2 seperate parts has shown to burn more fat over the long haul. Now HIIT or LISS this has been the age old debate for years now The best studies I could come up with have said that HIIT will burn more overall calories period, and LISS will burn more cals from fat while performing the cardio. There was maybe 50-80 calorie burned difference between the two after a 24 hour period so really I think it is all how your body reacts to each one. Personally I Have done both and have gotten my leanest the quickest with out to much muscle loss on LISS. I like lyel mcdonalds stubborn fat protocol also, so now what I do is 5-10 mins hard one speed and shock my body then follow with 45 mins of LISS..its all about how your body reacts to each method. and it does matter if you are fasted or not.Its simple body functioning..you eat before exercise your body uses that energy first to burn then it will get to fat or break muscle down later on.
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    Registered User Cape1's Avatar
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    Originally Posted by kodyt21 View Post
    HAHA c'mon You cant use the example of laying on the couch to walking thats just rediculous. Bottom line seperating your cardio into 2 seperate parts has shown to burn more fat over the long haul. Now HIIT or LISS this has been the age old debate for years now The best studies I could come up with have said that HIIT will burn more overall calories period, and LISS will burn more cals from fat while performing the cardio. There was maybe 50-80 calorie burned difference between the two after a 24 hour period so really I think it is all how your body reacts to each one. Personally I Have done both and have gotten my leanest the quickest with out to much muscle loss on LISS. I like lyel mcdonalds stubborn fat protocol also, so now what I do is 5-10 mins hard one speed and shock my body then follow with 45 mins of LISS..its all about how your body reacts to each method. and it does matter if you are fasted or not.Its simple body functioning..you eat before exercise your body uses that energy first to burn then it will get to fat or break muscle down later on.
    Ok, the laying on the coach thing was Hyperbole to make the point.

    I'm a big fan of Sprint work.

    I hear you on the Fasted cardio and I've read the same stuff . The effect that it's going to have on somoene - one way or another - whose diet is in good shape, is negligable. It really only makes a visual difference when someone is extremely lean and at a very sharp calorie deficit.

    I know I'm generalizing a very complex thing here. I'm only pointing out that for the majority of people coming on a fat loss forum, it's going to make very little, if any, difference. Also, for the same audience, higher intensity cardio is more likely to get them the results they're looking for.
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    Registered User liammccarthy's Avatar
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    The thing I find is that there are varying degrees of LISS and HIIT. Sitting at my desk at work is an extremely low form of LISS (aka BMR). Whereas 1 minute sprint, 30 sec rest is an extremely high form of HIIT. Although you may only be able to keep this intensity for ~10-20 minutes, your calories burned in that time is much greater than if you were at a lower intensity.

    I prefer hitting the HIIT hard and then transitioning to very low LISS (playing madden on xbox) to really tap into those fat stores
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    Authorised Expert DenseUnit's Avatar
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    I always thought pushing your HR up too high, your body begins to burn muscle glycogen which in turn will severely affect training performance or threaten muscle?

    I read from one popular bodybuilder - "If you can't hold a conversation during your cardio, your going to hard"
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    Currently Dominating Gui35sa's Avatar
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    Ive been mixing it up and doing both one, the other or both based on how I feel, why not do the same? If noone can decide which is better, mix and match using a 45 minute window. To take it a step further mix up what cardio machine you're on, it's like a whole new workout.

    PS - thank god for Starcraft 2 Videos on Youtube - actually makes the low intensity ones fly by.
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    Originally Posted by Gui35sa View Post
    Ive been mixing it up and doing both one, the other or both based on how I feel, why not do the same? If noone can decide which is better, mix and match using a 45 minute window. To take it a step further mix up what cardio machine you're on, it's like a whole new workout.

    PS - thank god for Starcraft 2 Videos on Youtube - actually makes the low intensity ones fly by.
    Second this. Just starting to do both as well and like it.
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    I got to admit I love cardio.. but only because I read when I do cardio..

    I do at least an hour a day on the elliptical. I did 2 hours this morning because I'm reading Stephen King's "The Stand"

    reading makes the time fly by.
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    Authorised Expert DenseUnit's Avatar
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    I just put on a good action flick

    I don't think I could concentrate to read, but I'll give it a go!!
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