HIIT or lower intensity cardio to burn fat and keep muscle

snowman87

hi all
i am a 21 year old rugby player and i would like to burn some fat while keeping as much muscle as possible. just wondering what exactally is the best way to do this, i already do weight training about 2-4 times per week but i am unsure what type of cardio to do in conjunction with the weight is it better to do HIIT or a longer less intensive session??
i am particularly keen to know what length of time to train and rest for and at what heart rate, this goes for either HIIT or lower intentity training.
i am 6 feet tall and weigh 105kg. any advice would be greatly appreciated.

ronbyrne2005

Do both at different times. Some HIIT on non weights days or immediately after weights. Low intensity cardio on any day but not immediately before or after weights.

Hanley

ronbyrne2005 wrote: »

Do both at different times. Some HIIT on non weights days or immediately after weights. Low intensity cardio on any day but not immediately before or after weights.

I dunno... if you're already doing lots of cardio and the weight isn't coming off then more cardio probably isn't the answer.

Antisocialiser

Low intensity cardio on any day but not immediately before or after weights.

Why not do low intensity cardio after weights? at the minute ive been doin weights then running 3k straight after...

celestial

ronbyrne2005 wrote: »

Do both at different times. Some HIIT on non weights days or immediately after weights. Low intensity cardio on any day but not immediately before or after weights.

There is absolutely no reason not to do low intensity cardio before or after weights, so don't know what you're talking about there.

ronbyrne2005

Was under impression that early mornign was best time for low intensity cardio when body is starved. After a weights workout is there not a risk of catabolism if body is starved of carbs/protein? suppose you could take carbs/protein then do low intensity cardio. Whats optimum time for doing these different types of cardio then lads? Just i always hate cardio after weights as my heart rate etc are already elevated and feel like it's not optimum time to do it, just my own feelign but im sure theres studies done to show best time to do these things.

pappukanghi

I got a few sessions from a PT a few weeks ago because I was not losing any fat even after slogging in the gym. My fat% had come done from 28% to 19% but stalled there for a long period.

The reason was I doing too much cardio. Too much of it and body is forced to hang on to fat as source of energy.

Now for last month or so, I have been doing cardio only 2 times a week and that too for 20-30 minutes. That cardio is just going mad on the treadmill or rowing machine.

Yesterday I checked my fat% and I have seen another drop of a percent or so. So it might take time but I will reach my goal. I was 76kg with 28% fat when I started and now I am 72kg with 17% (or something) fat. My goal is 71-72 kg (I am 5feet7 tall only) with 12% fat maximum.

According to what I have learnt from trainer/internet/books, there is no magic sequence (cardio first and then weights or vice-versa). Try to experiment and see what works for you. It takes 4-6 weeks before you find that a particular technique is working for you or not.

Macha

I'd recommend 15-20 minutes light/moderate intesnsity cardio (eg. having to breathe through your mouth or faster but not flat out) after your weights session for two reasons:
1) it helps burn extra calories
2) it helps your muscles to recover after your weights session
In addition,medium cardio can encourage glucose and amino uptake in your muscles

On a day that you're doing just upper body weights, you could do a moderate intensity interval cardio session afterwards. For example, 1 minute higher intensity, 1 minute lower intensity for 15-20 minutes.

I'd also recommend one HIIT session during the week. You can do it outside, sprinting, or on a cardio machine in the gym. You can choose a number of variations but the key is to go flat out on the work intervals eg:
30 second work interval
60 second active rest (ie go slow but keep moving)

IMO, if you can do more than 20 minutes HIIT you're doing it wrong. You should be wrecked by the end. Here is another variation:

https://www.youtube.com/watch?v=app95XYO35k

corkcomp

ronbyrne2005 wrote: »

Was under impression that early mornign was best time for low intensity cardio when body is starved. After a weights workout is there not a risk of catabolism if body is starved of carbs/protein? suppose you could take carbs/protein then do low intensity cardio. Whats optimum time for doing these different types of cardio then lads? Just i always hate cardio after weights as my heart rate etc are already elevated and feel like it's not optimum time to do it, just my own feelign but im sure theres studies done to show best time to do these things.

that doesnt make sense TBH!! Your body is more likely to be "starved" after a tough weights session than early in the morning .. Most people dont ever deplete their glycogen levels and an overnight fast definately wont do it .. Ive often done 40 mins of cardio after weights and I dont think I am experiencing catabolism!!