Tag Archives: cardio
Old school cardio training for fat loss dictates that you perform a low intensity aerobic session, training in your optimal fat burning zone for about 45 minutes. Times are changing and people are getting smarter with their training.
High intensity cardio is much more efficient at burning fat compared to lower intensities. It will induce a catabolic state for a short period of time. During my challenge I did manage to gain muscle mass and lose fat overall. However excessive cardiovascular exercise will significantly slow down the muscle building process. You also run the risk of overtraining if your training and diet plan isn't up to scratch.
If your primary goal is to lose fat, then, assuming that you are in good enough shape and have no medical issues, I would advise to go straight for the HIIT cardio. Ways to combat loss of muscle mass:
- Ensure your eating and supplementation is effective
- Limit each HIIT session to around 15 minutes
- Don't perform too many HIIT sessions per week
- Don't perform cardio and resistance training at the same time of the day
- Ensure you allow ample recovery time for your body
Those recommendations are fairly generic and will depend upon your body, lifestyle and specific goals. I cannot say to perform 5 HIIT sessions a week with X amount of calories at 5pm at night. This is something that would need to be determined with a lot more specific information, alongside a bit of trial and error.
Have a read of The Fat Burning Zone (published in IronMan not long ago). The focus of this article isn't in regards to preservation muscle mass, however it will give you some insight on the effectiveness of HIIT cardio.
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One of the most common questions we get asked is what is the best way to burn fat and create a rock hard mid section. There's a scientifically proven system that will burn fat faster and improve your fitness faster then you ever thought possible.
In ones never ending quest for hugeness/leanness, the one aspect which is so often overlooked is Cardiovascular Fitness.