HITT vs LISS best for losing fat

[crossingman]

I've been researching for a while now which best to hit FAT! HITT or LISS; I am still confused though and was wondering if any body can help with this.

i am 35 years old hitting the gym 4-5 times a week weight lifting! just finished 5 month in row, i've been doing both HITT and LISS every once and while. currently my objective is to melt down the last bit of fat on my tummy (well isnt that ever body objective!!).

Therefore i want to regulate cardio into my training:

I have a 2 weeks objective of burning the rest of my billy i think i am at 16% BF and would like to be 14 -12% in 2 weeks time!!!.

My training schedule is

Sunday:

5 Min Cardio Warmup
Chest, Biceps
20 Min Cardio LISS

Moday
5 Min Cardio Warmup
Back, Triceps
20 Min Cardio LISS or 15 Min HITT 1 min sprint 1 Min run

Tuesday

1 Hour Cardio Mainly LISS

Wed

Off

Thursday

5 Min Cardio Warmup
Sholders and ABS
20 Min Cardio LISS

Fri
1 hour Cardio LISS

Sat

Off

My dite is spot on 6 meals a day with total cal. intake around 3200

My Question:

which is better LISS or HITT?
how frequent? given the aggressive objective
when before or after Weight Training since i start very early and usually have long office days !!! so the only time that i can assign for Cardio is either before or after the Weight training?
for how long?

Cheers.

[matman1813]

You're eating too much. It's all about calorie deficit, not which kind of cardio you do.

[Rboogy]

i don't know a whole lot but i agree 3200 seems really high. i mean really high. like super high. so high in the sky stick a needle in my eye.

[weknow24]

it's all about calorie deficit, but you can burn more calories in less time with HIIT.

[cunfewzed]

it's all about calorie deficit, but you can burn more calories in less time with HIIT.

true. HIIT is going to burn more cals right away, however, after 24 hours (according to studies) the effects of LISS and HIIT are the same. With LISS, you burn more calories during your run (since it's longer) but less calories after your run. With HIIT, you burn less calories during the exercise itself (much shorter timeframe) but there's an afterburn effect associated with it.

Either way, you're probably not going to drop 2% bodyfat in 2 weeks and you're definitely not going to do it eating 3200 cals per day.

[Riffo]

true. HIIT is going to burn more cals right away, however, after 24 hours (according to studies) the effects of LISS and HIIT are the same. With LISS, you burn more calories during your run (since it's longer) but less calories after your run. With HIIT, you burn less calories during the exercise itself (much shorter timeframe) but there's an afterburn effect associated with it.

Either way, you're probably not going to drop 2% bodyfat in 2 weeks and you're definitely not going to do it eating 3200 cals per day.

That always depends on the intensity. If your heartrate stays too low, you won't burn much.

[BeastlyChange]

it's all about calorie deficit, but you can burn more calories in less time with HIIT.

This. HIIT is great, especially if you are tight on time.. I still like to throw in some LISS cardio to give myself a break, especially when my legs are sore after a leg day.

[Tommy W.]

You're eating too much. It's all about calorie deficit, not which kind of cardio you do.

This^^^^

HIIT if you really want to be the most effective, though.

[j00cey]

i prefer HIIT since its quicker lol gj with your weight loss op

[caprica6]

Something to keep in mind. Low Intensity Steady State is a bit of a misnomer, imho. It's more like Moderate Intensity from what I've observed in myself and the general population at my gym/outdoors.



Edit: I guess I meant to say that we often leapfrog over MISS when discussing cardio, and I wonder how many of us are actually doing MISS, not LISS since LISS isn't all that challenging for determined/increasingly athletic types.

[Serpentarius]

Cardio doesnt make you lose fat, calorie deficit does.

[skelooth]

LISS in general will be less catabolic. Going "balls to the wall" too much and too often tears down muscle fibers to the extent some people have had kidney problems. LISS is a safe and cardiovascularly healthy way to supplement your weight lifting routine.

Calorie deficit is king, but cardio is still important. The bro science on this website is painful to read sometimes.

[matman1813]

LISS in general will be less catabolic. Going "balls to the wall" too much and too often tears down muscle fibers to the extent some people have had kidney problems. LISS is a safe and cardiovascularly healthy way to supplement your weight lifting routine.

Calorie deficit is king, but cardio is still important. The bro science on this website is painful to read sometimes.

Cardio is important for health, but he asked which kind of cardio was best for fat loss. The answer, neither, calorie deficit is what counts.

[Thorsson7]

Leg day?

No, running does not count as training your legs.

[crossingman]

Leg day?

No, running does not count as training your legs.

Thanks every body for your responses i really appreciate your help

cunfewzed: what are your thoughts on calories when i am trying to loos 2% fat without loosing musculus mass in 2 weeks how much calories you reckon would be the optimum given the following: i am 89 KG, 178cm Tall and with a body fat 16% additionally, have a wide bone structure. can you refer us to an artical, study, calculator or a tool that helps out in this matter?
Thorsson 7: apparently i forget to mention legs are done usually with shoulders unless i am total wrecked i do them on Sat. as follows:

( 12X Dead Lifts - 12X Dumbbell Lunges ) 3 sets
4x12-6 back Squat
4x12-6 Leg Extensions
4x12 Standing Leg Curl

[transformerchad]

did HIIT yesterday and i think i almost died , was sweating for 3 hours afterwards was GREAT . im going to do it 2-3 times a week , itrs way more fun and challenging than LISS . i think variety is good . 2-3HIIT and 3-4 LISS

[crossingman]

Thanks transformerchad, yeah HITT is torturer i cant agree more :-). i still have some questions not answered yet


when before or after Weight Training since the only time that i can assign for Cardio is either before or after the Weight training?

any thoughts on that?

what is the optimum Cals intake in my case? where i can find some real helpful tools?
I was thinking also to start on OxlyElite Pro? did any body try it dose it really work of just wast of money?

[transformerchad]

Thanks transformerchad, yeah HITT is torturer i cant agree more :-). i still have some questions not answered yet


when before or after Weight Training since the only time that i can assign for Cardio is either before or after the Weight training?

any thoughts on that?

what is the optimum Cals intake in my case? where i can find some real helpful tools?
I was thinking also to start on OxlyElite Pro? did any body try it dose it really work of just wast of money?

its said that u should do HIIT on seperate days from weights , personally i take some bcaas and do HIIT after training , your TDEE is 2877calories - thats what u need to maintain . u will need around 2300-2400 while cutting ... oxyelite pro is good if u have no energy and its also a good appetite suppresent , other than that theres no reason to get it

[libtolu]

Thanks transformerchad, yeah HITT is torturer i cant agree more :-). i still have some questions not answered yet


when before or after Weight Training since the only time that i can assign for Cardio is either before or after the Weight training?

any thoughts on that?

what is the optimum Cals intake in my case? where i can find some real helpful tools?
I was thinking also to start on OxlyElite Pro? did any body try it dose it really work of just wast of money?

Your maintenance ot me seems to be around 2700-2900 given your stats, so if you want to get to 14% that roughly 4 lbs ish weight loss so 2 lbs a week = 1k deficit a day eat around 1900. Even if its a bit off the cardio will take up the slack.

But op why no leg day? and why are you in a rush?

[crossingman]

opps, 1900 that is a challenge. Libtolu i do have a Leg day, i forget to mention it in the top post but if you go with the thread history you will find it.

the reason i am in rush is a loooong story :-) well, eventually it resulted in a wife challenging me to do this and i was so idiot to accept!!! . Since i did, i will go through no matter what and accomplish the 2% reduction.

transformerchad

for BACC when do you take them just before the lifts or during or before cardio and during it :-). I have access to BACC Pills and powder that i can consume during my lifts.

[jimsmith9999]

This^^^^

HIIT if you really want to be the most effective, though.

HIIT is the most time effective. Lower volume cardio can be done more frequently and/or for longer thereby creating a larger deficit over time. You could walk on a treadmill for a couple hours every day for example (if you had the time and could face the boredom that is :-))

[Tommy W.]

HIIT is the most time effective. Lower volume cardio can be done more frequently and/or for longer thereby creating a larger deficit over time. You could walk on a treadmill for a couple hours every day for example (if you had the time and could face the boredom that is :-))

I would rather put needles in my eye than do LISS cardio

[jimsmith9999]

I would rather put needles in my eye than do LISS cardio

And I avoid HIIT as I find it affects my squats after a few weeks of doing it.

[crossingman]

and now more confusion :-). any body can elaborate on this

when to take BCAA to prevent muscle lose during an aggressive cutting cycle?

[matman1813]

I think there has been some studies that show a small increase is protein synthesis when taking BCAAs pre workout. However, I'm just repeating what I've heard someone else say so I haven't seen any studies.

With that being said I think any differences are minimal is it's not worth obsessing over or spending a lot of money on.