Lose fat and build muscles with HIIT Cardio
High-intensity interval training or HITT or sprinting has been scientifically proven to cause the most fat loss if done right. I highly recommended EOD. Sprinting workouts are shorter but harder. This is the best way to get abs. We all hate cardio but there is a way to make it more enjoyable, fast , shorter cardio, that is pretty damn exciting is sprinting in my book. This has been researched by universities and tested out by me and universities, dont be afraid , u wont lose muscle mass. only the ignorant will tell u that u ll lose muscles if u sprint.
High-intesity interval are the best for losing fat. Some people believe that slow steady cardio is best for burning the best fat to muscle ratio. that means slow steady cardio burns mostly all fats which is true to extend. Although steady state burns fat ratio you would need to do loooong cardio to keep your fat loss up with a sprinter. Sprinting is only bad for the muscles when you force your self beyond your limitations and try to do it for a long period of time which you are not prepared for, in other word over training. When sprinting you build fast twitch muscles, the same kind you get from when lifting heavy or maxing out on the bench press. Fast twitch muscles are large muscles , they are short power muscles. When you have not build the necessary muscles to be able to sprint on the track for a longer period, yet you try to force your self to do more , ur body goes into survival mode , and sprinting turns in muscle burning. Or when you become dizzy or near passing out , ur also burning more muscles. They key to sprinting is to start slow. HIIT has been shown to speed up the metabolism after the workout then any other cardio. This is the best cardio when done right. HIIT has been proven to allow you to hold on to more muscles, thats right, when u sprint ur actually using fast twitch muscles so your body will become more anabolic. compare a sprinter with a marathon runner and u tell me which one you want to look like.
If you are new to sprinting
- Find your nearest high school track
- Know the proper warm up and stretches
- Start slowly maybe the first time you only want to fast run 2 laps
- if you start to feel too dizzy, you should not continue on much longer , come back the next day and try again. dont over push youself, it will only cause you to give up and burn more muscles.
- Slowly increase your laps by one to two laps by day, maybe your first workout will be 5 min but by workout #10 , i guarantee u a 30 min workout.
- Make sure you eat something small before workout that is made up of protien, if you do cardio in the morning have a protien shake before
Make sure that ur running fast enough to 90% of your MAXIMUM heart rate.FYI moderate running is 60-70%, slow steady is 50 to 60%.
I do believe that HIIT workouts are best during cycle, and I guarantee u, u will not lose muscle because you body is anabolic 24/7.
FYI, The track is marked, half a lap is 200 meters, a full lap is 400 meters , a quarter is 100 meter, and a mile is 4 laps meaning 1600 meters. bring a watch and time your self, making interesting. see how fast you can run a 100 meters or a 400 meters.
Sprinting sessions should only between 20-30 minutes to prevent muscle loss, with that said, some people are way out of shape so take what i said above into consideration.
when you run out of air, DONT stop, walk. Stoping will only slow your heart rate making you more tired, and will your muscles will get colder causing u to have higher odds in injury. make sure you dont spend too much time walking, u know ur limitation. Also cool down by walking for a lap or two.
You have the tools. You got AAS , so there should be no excuses why you dont look like this guy. you can all do it. please wear proper running shoes to avoid injuries.
Here is an example of a simple 10 min workout'
2 min warmup (moderate running)
1 min sprint
1 min walk
1 min sprint
1 min walk
1 min sprint
1 min walk
*cool down
1 min moderate running
1 min walking
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this shit works! -1% bf in a week, are you kidding me!?
good stuff , keep it up
Thanks brotha, you really enlightened me here, always has the incorrect thought that high intensity cardio would cause muscle wasting...how wrong I was
Is it possible to burn fat while building muscle on cycle? The thing i am struggling with is if I did HIIT of any kind and for example burned 500 calories, and eating 3500 calories (500 over maintenance), in order to gain mass would i basically need to eat 4000 calories to compensate for the 500 lost? I would think yes but i am definitely no guru like you guys are.
Keep in mind that all calories are not created equal. For example, it requires 20-20% of the energy in each gram of protein for metabolism. So, the net usuable amount of energy in each g of protein 0.75-0.8 g. Carbs only require about 5% for processing.
Shoot for 2.5 g of protein per lb of total body weight.
Also there is only about 22 grams of protein in lean meat. For every 100 g of lean mean you only see 22 grams.
Lets say you weigh 200 lbs. Ideally you need 500 grams of protein per day. If all protein were from lean mean, then you would need to eat 2,500 g of meat.
The balance of your carbs should be made up of high quality fats and vegetables.
It's absolutely critical to have the post workout protein shake.
sorry i been really busy lately, yes its possible to burn fat and build muscle , im very confused by ur question. protien0 intake is more important for maintenance of muscle mass. having the right diet and eating on the right times will pervent u from losing muscle before cardio, their fore u will lose fat while wieght lifting ur also building
Am I talking to myself in here? lol Anyone care to clarify this for me?
Yep.
Interval training is actually anabolic. When training at 85-90% peak heart rate, the intensity triggers an increase in IGF-1 and T. Cortisol is increased but offset by the higher release of anabolic hormones. Interval training increases insulin sensitivity.
Interval training increases aerobic and anaerobic capacity.
Steady state cardio increases cortisol but not aerobic hormones. In this case T drops after cardio. There is an increase in aerobic capacity but not anaerobic capacity. Steady state training also increases inflammation, oxidative stress and glycation. The drop in sex steroids can actually decrease the size of your junk if your chronically train in steady state protocols.
There is really no good reason to do steady state training unless you like it.
very cool thanks for the info
I appreciate the reply. After I posted I thought I might have sounded like I was trying to grab your thunder...
---The drop in sex steroids can actually decrease the size of your junk if your chronically train in steady state protocols.---
Im gonna post this up by the treadmills at my gym lol.......not cool!
LOL!
I read that in one of Poliquin's articles. I'll post the link if someone asks.
is there any way to gauge the line between fat burning and muscle wasting? or is it just having your heart rate up for too long of a time?
AnonThere are several factors to consider here. I have some posts in my forums that will give some insight. The metabolic continuum will help explain how intensity an duration dictates the metabolic pathways engaged. Outside of that is the HR that closely relates. Then it's a dietary factor. When the blood glucose is insufficient for meeting immediate energy demands, proteins will then be deaminated for glucose synthesis. If dietary proteins are preset at this time, muscle tissues can be spared. Entirely too deep of a conversation for me to have typing on my phone. Lol. Take a look thru my forums bro and let me know if you have any questions.
Beast, if you see anything in there that you want to add here, shoot me a PM and I'll post. Don't want to jack your threads. But a lot of my posts there are fitness- and nutrition-related.
thanks brotha, been hitting casein 45 min before every workout now and recovery has def improved
AnonI love casein bro. With my schedule, I have to hit the weights at the butt crack of dawn. Scope of casein with water an hour before. Then a high carb / whey shake immediately after. 1-2 hrs later is a solid meal. I have to really restrict my diet and/or cardio to keep from gaining weight even hittin the gym this way. And sometimes, I miss the pre shake. When I do that, the focus is on intensity and duration to minimize the catabolic effects. The post workout shake kicks the anabolic processes.
yes always have protien before the workout. Bro, u are welcome to post any thing u would like in here and as many as u like as a matter a fact i ll make u an admin here lol
AnonWell then! Lol
i just put ur name on the title, get to work
dont go past 30 minutes, dont over push yourself to the point where ur passing out, heart rate when sprinting is always atleast 90% of maximum heart rate, it doesnt really play a role here because ur doing this for a short amount of time. so if you new, u might want to sprint for 1 min then walk for 1 min, maybe start with a 5 min workout and increase daily or EOD.
thanks beast...my cardio is slack as shit. i gotta step my game up im just always afraid to lose mass when going too hard
trust me u wont lose muscles especially if ur on cycle. just start slow if ur not running testosterone
Here is an example of a simple 10 min workout'
2 min warmup (moderate running)
1 min sprint
1 min walk
1 min sprint
1 min walk
1 min sprint
1 min walk
*cool down
1 min moderate running
1 min walking
I read a study several years ago about muscle waste and sprinting for long periods of time and this example is close to what was said in the article. It said that the sprinting at 90% your max for 3 mins. and then a speed walk at 60% your max for a min and half then back to sprinting for another three mins. Repeating that for thirty mins. will burn more fat then a continued sprint for thirty mins. if i can find the article i will deff. post it. But from personal experience ive found that the variation burns more fat without any worry of muscle waste.
sounds good...im in pct right now so i might save this for when im back on in april. dont want to start crying when it starts hurting
no problem bro. on cycle u can go do 30 min workouts daily, even twice a day with the right amount of nutrition
samick94wouldnt you want to keep your recovery time longer than your sprinting time? for example 2min sprint 4 min walking. or 1 min sprint 2 min walk
no because too much walking will cause to burn less calories and fat , also increases your chances of getting injured. u should be shooting for the opposite. more sprinting and less walking, ofcourse limitations is a factor , some people cant sprint for 1 min and walk for 1 min , then u just gotta work up to it and eventually u ll have lower recovery. the less time u give ur self to recover , the more muscle growth u ll achieve.