Well, I disagree....though I concede frequent HIIT isn't for everyone.

If you are taking in enough calories, keeping your total HIIT session time short enough, managing your work and rest intervals properly, you've got a solid aerobic base , doing HIIT 5X a week isn't an issue IMO. Mind you it IS serious training and should be spread out over 7 days. And you're right, it depends on how you define HIIT and whether you focus on issues of VO2max, MHR, and interval times to guide your training. For example, I don't think the interval protocols used in the Tabata or Tremblay studies translate well to everything when it comes to sports or the average gym rat trying to lose weight ( fat ). For example, during my time in university hockey we did a lot of pre-season HIIT sessions at 1;1, 1:2 or 1:3 ratios at 85% MHR 5X a week ( i.e over 7 days ).

Well, it isn't a concern is this persons' case ( assuming he is eating properly and frequently ) as he isn't coming anywhere close to depleting his glycogen stores by doing very low intensity LISS of 20 minutes and weight training.

I already touched on that. If he is eating properly throughout the day or even has a snack before his work out he has ample amino acids in his system to deal with any issues of " muscle repair " post workout. Again, he can have a shake after a workout if he wants to, but if he his getting his .9 grams of protein per pound of body weight throughout the day, there is no amino acid issue at play that says he HAS to. That is my point.

DOMS usually occurs for most gym rats due to over-training or using muscles that have not been in use for awhile etc. - neither of which seem to be an issue in this case. In any event, my point is, the sky is not going to fall - DOMS or otherwise - in if there isn't a shake taken immediately after a workout

You need carbs for tissue synthesis - correct, and if you eat properly throughout the day you meet most of your needs in this regard.

Again, I would simpy add cardio to the mix you mentioned above.

I would say the key to " optimal fat loss " is achieved through a combo of diet / nutrition, weight training and cardio.

What you aren't understanding is all the complex function that occurs in the body after a session like this.

You aren't understanding how intensive REAL HIIT is which is what I recommend to THIS poster.

You aren't understanding advanced physiological effects on the body post workout and the importance of immediate nutrition.

Does this average person who goes to the gym and does a couple of leg extension, 10 mins on the stair climber and 100 sit ups need to take in a source of fuel like this post workout? No, they will receive repair for the minimal work they did from their daily food sources.

Does an aggressive lifter who does a solid Full Body Workout session with compound movements and THEN 15 mins of real HIIT need immediate nutritional repair? Bet your ass they do if they want to...

-Protect/encourage muscle growth while in a deficit
-Enhance protein synthesis
-Refill (Dramatically) decreased glycogen stores
-Decrease chance for injury and over training
-Decrease chance of insulin resistance especially while in caloric deficit
-Avoid a catabolic state, the faster you halt or even avoid protein breakdown is the sooner you step into protein synthesis the sooner you hit the golden spot of repair.

This is just touching the iceburg, don't think I am picking on you, I am informing. If you wish to check into things further on you own I highly recommend doing some research into Nutrition and Physiology Journals (much more reliable then textbooks) and checking into the work of John Berardi, also some good stuff to be found on T-Nation.

Hey Leigh,

Just picked up Vitargo CGL to add with my PWO protein. 2 scoops is 60 grams of fast-digesting carbs, so combineds with my whey shake, it's almost a perfect 3:1 ratio...and all liquid to ensure efficient and quick absorbance.

So should I ocnsume this immediately after my LISS after weights?

If looking to buy some dex you can always get it here for 2 bucks.

Bodybuilding.com - NOW Dextrose - Corn Sugar! On sale now!

As far as other options you can also use powdered gatorade. Some protein pancakes with pure maple syrup are never a bad option either. I do that often and just travel with the pancake, little container, and dip away.

There are a lot of options, it doesn't have to be dextrose is what I am saying, you can also use pure unrefined plain ole sugar.

As far as Vitargo...

Save your money and choose one of the above options

Yeah try to get it in as soon as possible and you are good to go. Still not a fan of that LISS after lifting though But you stick to whatever works for you and good luck. Don't let all this confuse you to much, this is about OPTIMAL protection and nutrition. This is abut OPTIMAL fat loss settings, you will lose the fat period if you watch your energy in and out, this will just help protect that muscle

lol ok Ill try the HIIT after I lift---is 15 minutes ok? 1 minute sprint, 2 min. jog? my sprint would be around 8.5 on the tread, jog would be at a 4.5.

Will this be good for OPTIMAL fat loss after lifting? lol jk...serioulsly, would it though? lol

Haha Its cool man.

HIIT after lifting really does equal massive fat loss and it is a better method of training to preserve your muscle.

THAT BEING SAID...

Because it is so aggressive make sure you got your calories right and on point. If you start losing to fast up your intake a bit and protect that muscle.

do those numbers look good for the intensity? and how often should it be preformed? keep in mind im not trying to lose significant amounts---maybe another pound or 2, just to decrease bf by 1%.

EDIT: this is why I'm hesitant to switch to post-lifting cardio, what I mentioned before about glycogen not being fully used:

In reality, even the toughest weight workout won't deplete your glycogen by more than 70%--and that's only in the muscles you worked. While it's true that you should do cardio after weights, the reason is because cardio is fatiguing. Do it before weights and you'll be too rundown--literally--to lift as heavy as you should for maximum gains.