brmiau

hey guys,

i know this has probably been answered here before, but i wanna start putting on some muscle and lose some weight. if i was to start weight training and also do a HIIT program, ie: mon,tues,thurs,fri lift and sat,sun,wed HIIT, would this be a good way to start? i wanna add some muscle and definition, and lose the excess kilos.

i read that HIIT burns fat and doesnt make you lose muscle mass. is that correct?

hope you guys can help, thanks!

Andy_Massaro

im kind of in the same boat too, i want to gain muscle and loose fat .. im scared to do cardio though because i dont want to loose muscle..

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GoLdeN M 07

Its called HOC. And i dont think ur gonna lose muscle since ur body has to burn off all the carbs first, then the fat, then when thats all gone ur gonna burn off protein (muscle) so it may take a while for ur muscles to get soft.

911=InsideJob

No, cardio doesnt make you loose any muscles as long as you dont starve yourself or go to long without eating. If it did then all athelets would be skinny.

Good Day

CowPimp

Regarding your spilt, the days you have laid out for lifting could be good or bad depending on what you're doing each day. Even without that information, I would recommend you leave at least one day a week free for rest. 2 days of HIIT cardio should be sufficient to help you reach your goals.

I would focus more on diet than cardio anyway. Diet is going to be your limiting factor in reaching your goals. I guarantee I would have never hit my body composition goals at any point in time if I wasn't counting calories. Don't get me wrong, I made great progress by not paying the fullest attention to my diet (Though I did try to eat "cleaner" by cutting out sugars and processed foods, eating more veggies, etc.), but even greater once I started to give it the attention that it truly required. I've been as low as 8% body fat before, and I was usually doing only 2 days of cardio each week along with 3 days of lifting.

Maintaing muscle mass is more of a function of a good diet and solid resistance training program than anything. Keep your protein intake high, limit your caloric deficit to 10% below maintenance or so (Possibly more like 20% if you are really overweight), and keep lifting fairly heavy so your body has a reason to maintain that muscle mass (Going ligther and doing more reps on a cut isn't desireable in my opinon).

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viet_jon

i dont mean to allways attack your posts but..........yes you can lose muscle from too much cardio. Do an hour a day, and guaranteed your body will start breaking down muscle for fuel.



To the thread starter...........imo, I think it is possible to lose bodyfat and gain muscle at the same time. This month I've lost 4% bf and remained the same weight at 176. I don't do no more than 15 minutes of cardio per session, but i try to go all out with intensity every time. I've read somewhere that short intense cardio is better than long slow cardio for retaining muscle and losing fat.

I love dog meat.

911=InsideJob

Pardon me, yeah I agree with you about too much cardio can hurt growth and size. I should have clarrified that athlets such as boxers and MMA fighters don't do more than 30 minutes a day.

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huesoloco

911, you have no clue what your talking about. Im a boxer and we do more than 30 minutes of cardio a day. And what the hell is this thing about 911 being an inside job? You pull that out of your ass to?

Im 20. 6'3'' 235 lbs. Want to get to 8% body fat, +315 bench, +500 squat, and reach a weight between 230-240.

Witmaster

Don't get him started here. Check out his "conspiricy theories" in Open Chat in any of a hundred or so threads dedicated to the topic.

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prodromo

9/11 was an inside job...

joesmooth20

It's all about the diet man just like CP said. I suggest if your just starting out you read "burn the fat feed the muscle" it's a very good book for folks kinda new to the whole diet thing. Or just read the stickies here, if you have a very good diet you may get away with no cardio.

911=InsideJob

Well, can't argue with you there. I based that on training routines I've read.

And yeah 9/11 was an inside job.

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joesmooth20

For what reason would they let those dunecoons run planes into NYC and the pentagon.

JordanMang

AHAHAHAHAHA as soon as I read dunecoons I thought "racist" and then I thought "sounds like my best friends". You're the man.

911=InsideJob

Here's why:

"He charges the Bush administration with orchestrating the 9/11 attacks as a pretext for launching a preplanned "long war" in the Middle East, rolling back our civil liberties, and massively increasing military spending."

That's according to Morgan Reynolds, a guy who worked for Bush in 01-02 as an economist in the Labor Department. Also just look at how much money people are making off these wars.

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Favre

Oh God. The sheer number of people it would have taken to pull off this conspiracy theory without anyone leaking it should convince any sane person how ridiculously impossible it would be. We never landed on the moon either did we?

And too much cardio will definitely cause you to lose muscle. It's happened to me plenty of times and I'm meticulous about diet, counting calories etc. People who are more endo than ecto can do more cardio with less of a chance of losing muscle. People who have a really fast metabolism should do a bare minimum of cardio for heart health and concentrate on lifting and diet to burn fat IMO. The whole idea of tons of cardio has been drilled into everybody's heads for so long that it just gets accepted as fact. Cardio is a way to speed up fat loss for some, no doubt most anybody could reach the same level of bf% with very little or no cardio, it will just take more time. In the end though, you may just get better results.

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911=InsideJob

How much cardio are we talking here that you were losing muscle? And how far apart was this away from your weight training? Guys in the military run miles a day after all those push-ups and crunches, they seem to be just fine.

As far as the "conspiracy theory" goes, it wouldnt take as much people as you think. And why would somone come forward having been a part of it when there ass would be on the line to? Besides, before participating in covert ops like that the participants have to sign stuff saying they'd go straight to jail if they told. Not to mention they'd be killed.

Good Day

viet_jon

Guys in the military don't train for size like most of us here.
What's the use of being big and bulky if u get lost in the forest with an m-16? But I assume running miles a day could be somewhat beneficial.




and whree the hells this open chat thing...i'm missing out

I love dog meat.

joesmooth20

I'm in the Military but I'm one of those whitecollar types who doesn't have run with m-16's. I can bulk as much as want as long as my bodyfat stays under 23% it's like tht in most branches.

911=InsideJob

Whats the diet like in the military.

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nikkyo

...and don't forget we never landed on the moon

joesmooth20

when your stationed on land it's whatever kinda diet you make for yourself, onboard ships it's pretty bad, fried food and a lot of shitty carbs.