Im tryin to drop 25 pounds in an 8 month span. My biggest worry is losing muscle. I dont have much muscle to begin with, im just tryin to cut down on fat, but maintain or add a few inches of mass. Obviously i gotta do cardio to cut down on fat, but like i said my biggest worry is burning off muscle during cardio. I dont like the stair climber, the eleptical, or any of those....i like to either walk or run. Between walking and running, what burns more muscle?? my diet is clean and good, no sweets or packaged processd food, 100% veggies, fruit, lean meats....the good stuff.
Low intensity, combined with a low-carb diet, is best at burning fat and protecting muscle mass. High intensity, will rip weight off you, both fat and muscle mind you, very quickly. I would recommend low intensity on a tread or stat bike in your situation. Just remember though, cardio is only half the answer - diet is the other half!
I think both are pretty safe as long as you have a meal in your stomach before you do the running or walking. I always make sure I ate within 30-60 minutes of jogging so that I don't risk falling too deeply into a state of catabolism as a result.
The only time it's bad to feel the burn is when you're peeing...
ive found hiit to be the best way, only for short periods mind. As it high intensity it will burn calories after exercise and its less time consuming. Also recent studies show it can promote muscle growth if kept to a short period of time.
hiit is far superior to low intensity exercises.
So after reading up on it, how does a week like this work??:
Monday: Total body workout for one hour, jog for 2 miles (25 mins)
Tuesday: jog 2 miles first thing in the morning (25 mins)
Wednesday: Jog 2 miles first thing in the morning (25 mins)
Thursday: Total body workout for one hour, then jog 2 miles (25 mins)
Friday: Jog 2 miles first thing in morning (25 mins)
Saturday: Jog 2 miles first thing in morning (25 mins)
Sunday: Total body workout for one hour, then jog 2 miles. (25 mins)
Along with a good diet/nutrition (no processed, no sweets, no alcohol, pure-natural clean foods....to drop at least 20 pounds of fat, and maintain or add a few pounds of muscle (From 180 to 160-155 in 9 months)