Circuit training vs. Running

[Tiroof!]

Calories in, calories out. You need to actually read the words in that article
There's a very clear description of how to find your macronutrient mix and calories.

Ok:
So more intense the sets of HIITS are the more Catecholamine is released therefore triggering the lipid stores and are trapped by lactate which is also produced, and is protecting the lipid stores so you need to create mitochondria to clear both lactate and the lipids from the blood stream by strengthening you capillary density which happens when you enhance your VO2max then clearing the lipid stores and lactate by exercising at 25% your VO2 max.

So you quoted me 20 mins of cardio after. So thats 10 sets HIIT sprints 10 min walking? And you said Circuit training was ok in your Daredevil article. Still not recommended? Lastly I need help with the diet calculation. So I keep it at a 500 kcal deficit? Wont I level out? What about maintenance once I reach my weight? So for my weight it would be 300 gram protien 200 gram carb and 100 gram fat....right?

 

[GauSha]

HIIT program- Any suggestiosn?

I've recently started a new routine focused around HIIT. I'm 30 years old and relatively fit. Small guy at 5'4 and weighing roughly 59kg. My aim is not to get massive but more to get defined and cut. The area that I feel I wanna target the most is my mid section (lowr abs). Can you tell me if my routine sounds like it would work. I've been doing it for the past week and feel great.

HIIT: 3x week
Phase I
-5 min: warm up (treadmill)
-10 min: sprint/jog: 15sec sprint/45sec jog
-2 min: cool down
Phase II
-20 min: steady state cardio (eliptical)
Phase III
-10min: sprint/jog: 1min sprint:1min jog (lower intensity then in Phase I).

The days that I'm not doing HIIT, I do stead state cardio for 30-40 minutes. Along with a high intensity based weight session (3-4x week).

Any tips woudl be great.
ps: Would it hurt to have a weight session on days of HIIT? ie: high rep/low weight work otu?

Cheers.

 

[Built]

Ok:
So more intense the sets of HIITS are the more Catecholamine is released therefore triggering the lipid stores and are trapped by lactate which is also produced, and is protecting the lipid stores so you need to create mitochondria to clear both lactate and the lipids from the blood stream by strengthening you capillary density which happens when you enhance your VO2max then clearing the lipid stores and lactate by exercising at 25% your VO2 max.

So you quoted me 20 mins of cardio after. So thats 10 sets HIIT sprints 10 min walking? And you said Circuit training was ok in your Daredevil article. Still not recommended? Lastly I need help with the diet calculation. So I keep it at a 500 kcal deficit? Wont I level out? What about maintenance once I reach my weight? So for my weight it would be 300 gram protien 200 gram carb and 100 gram fat....right?

Sorry I missed this. Circuits are fine as a sub for sprints - you'd still need some heavy lifting in your week, though, to hold onto muscle mass.

Diet, you just run a modest deficit - 10-20% below maintenance - until you hit goal. Then slowly creep up the calories until you hit maintenance.
GauSha, see my reply to your identical post in the other thread.