"1400 calories is far too low for a start. Can lead to metabolic damage following such a low calorie diet."
Oh ok, I was thinking about that, maybe I now have metabolic damage, because whenever I up my cal intake I start getting fat, but it just doesn't seem that it's that much calories and I do 2 hours cardio. I'll up my cal intake and wait for my metabolism to adjust, thank you! It was a quick response, I seriously didn't thought you would answer so quickly, really thanks!.
One question, do I have add calories burned to my calorie count? Let's say I eat 2300 calories (2500 for maintenance) but do 1 hour cardio for 500 calories burned, does that bring me to 1800 calories, with a 700 cal deficit? I ask this because I normally do 2 hours cardio, taking into account a moderate intensity burning around 10cals per minute, that would be around 1000 calories burned. If I diet(do a deficit) of let's say 300, the calories burned would give me a deficit of 1300 calories, which would be too much? Do you have to eat above maintenance, let's say 500cals above maintenance, so that those 1k calories burned would become a 500 calorie deficit? Or you don't count cardio in your calorie count?
Ok, I said one question :P but I have two other questions...
My brother, his wife and my other brother did the atkins diet. They've all done it successfully, my brother and his wife have done it for years, he went from being fat(deskjob style) to having six pack(although not much muscle) with just the diet... I'm wondering about this, because my other brother(10 months older than me) lost 40-50 pounds in 2 months with that diet and has kept them off. If it's calories in, calories out, how is that so? He ate a lot of cheese and didn't restrict his portions or anything... even if he only restricted the calorie intake to bring about a deficit, that's a BIG amount of weight to lose in so little time... was it mostly water?(he hasn't gained it back after months, though) They all say that the problem are carbs, that they raise your insuline levels making the body store the food as fat really fast... and I've seen studies and articles stating this. Could you shed some light on this matter? It's mind-boggling for me
And my last question would be about HIIT. Maybe this isn't the right place, but I figured as you know so much about losing fat, you would know about this subject. The way I perform and understand HIIT is short bursts of high intensity followed by rest periods. I do uphill sprints for max out 15 seconds, then rest 30 seconds.. that way x6(that's all I can do max out uphill) I run out of space and walk back, wait 2-3 minutes, and then repeat x4. All this is done in less than 10 minutes... but I've seen people claim about HIIT for 20-30 minutes, I think most people could not do HIIT the way I do it for 20-30 minutes but they're saying it's HIIT. So I'm left wondering, what's really the protocol for HIIT? 8-10 minutes of 1:1 or 1:2 max sprints:recovery intervals? Or you don't have to max just a high intensity for 20 minutes?
Again, thank you very much for the quick and knowledgful answer