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  1. #1
    Registered User crossingman's Avatar
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    HITT vs LISS best for losing fat

    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.
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  2. #2
    Dem Beetroot Gainz matman1813's Avatar
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    You're eating too much. It's all about calorie deficit, not which kind of cardio you do.
    R.I.P urukhai29, sentinel3, AncientYouth.

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  3. #3
    Registered User Rboogy's Avatar
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    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.
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  4. #4
    Registered User weknow24's Avatar
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    it's all about calorie deficit, but you can burn more calories in less time with HIIT.
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  5. #5
    still my thumb! cunfewzed's Avatar
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    Originally Posted by weknow24 View Post
    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.
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  6. #6
    Registered User Riffo's Avatar
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    Originally Posted by cunfewzed View Post
    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.
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  7. #7
    Registered User BeastlyChange's Avatar
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    Originally Posted by weknow24 View Post
    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.
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  8. #8
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by matman1813 View Post
    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.
    Yes I'm 61 and natural



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  9. #9
    Registered User j00cey's Avatar
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    i prefer HIIT since its quicker lol gj with your weight loss op
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  10. #10
    Registered User caprica6's Avatar
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    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.
    Last edited by caprica6; 11-21-2012 at 08:09 AM.
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  11. #11
    Serpentarius's Avatar
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    Cardio doesnt make you lose fat, calorie deficit does.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  12. #12
    One more time skelooth's Avatar
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    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.
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  13. #13
    Dem Beetroot Gainz matman1813's Avatar
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    Originally Posted by skelooth View Post
    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.
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  14. #14
    Registered User Thorsson7's Avatar
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    Leg day?

    No, running does not count as training your legs.
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  15. #15
    Registered User crossingman's Avatar
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    Originally Posted by Thorsson7 View Post
    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
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  16. #16
    Registered User transformerchad's Avatar
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    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
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  17. #17
    Registered User crossingman's Avatar
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    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?
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  18. #18
    Registered User transformerchad's Avatar
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    Originally Posted by crossingman View Post
    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
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  19. #19
    Sithening libtolu's Avatar
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    Originally Posted by crossingman View Post
    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?
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  20. #20
    Registered User crossingman's Avatar
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    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.
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  21. #21
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    Originally Posted by Tommy W. View Post
    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 :-))
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by jimsmith9999 View Post
    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
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    Originally Posted by Tommy W. View Post
    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.
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    and now more confusion :-). any body can elaborate on this

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