I think he's saying that if you do HIIT on days you've already lifted, then it will use muscle as energy. But if you do low intensite aerobic cardio after lifting for an hour, it won't use muscle, just fat.

However, on non-lifting days, it would be OK to do HIIT, as long as you maintain.

So, in other words, you're saying.......

Lift weights followed by HIIT .............HIIT increases risk of muscle loss

Simply do HIIT ( no weights ) ..................HIIT reduced risk of muscle loss

But he said, " doing an anaerobic exercise like HIIT......uses muscle as energy so to carry on " - since HIIT is anaerobic either way regardless of when you do it, why does doing weights before HIIT make a difference ?

Because you're saying on ' non-lifting days ' there is little risk of losing muscle with HIIT - but HIIT after weight increases that risk - why is that ?

What if you do 45 minutes aerobic cardio after weights - are you saying there is little risk of losing muscle or the same risk of losing muscle as doing HIIT after weights ?

actually HIIT wont waste muscle if its done on non weight days providing you pre fuel,as i doubt you would be able to do pure HIIT for more than 30mins, what i was saying was its a bit pointless doing it after weights.

as far as time for cortisol release after ss-cardio,im not sure but i would take a guess at low ss-cardio such as walking you could probably go into the hours rather than minutes,higher intensity ss-cardio like running probably between 1 to 2hrs, i will see if i can find anything on it .

not here to argue mate if you can chug it down go for it i would puke.

3x5 is ok or 3x8 but make sure you do warm up sets first.

if you want to do weights twice and HIIT 3 times thats ok, but IMO the other way round would be better.

after doing an intense weights session if you then do a HIIT session yes you are risking muscle loss,however if you do moderate cardio 60% to 70%mhr there is less risk of muscle loss as you are in this zone,
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.

Usually you do HIIT to lose fat/keep "toned".
However, I mentioned lifting 3x a week and HIIT 2x a week because you have to lift in order to keep the muscle, especially if you're cutting 300-500 calories and you may be cutting out some protein.

buzz, if both lifting and HIIT use EPOC, that's just more energy (and fat) that is going to be used after lifting AND HIIT. That way together, they will be burning more fat at rest than just one by itself. And since lifting heavy retains muscle, and HIIT adds to more RMR, then you would basically be doing more 3x a week than if you were to split it up and do it 5x a week.

Monday: Heavy Lifting, HIIT
Wednesday: Heavy Lifting, HIIT
Friday: Heavy Lifting, HIIT
Tuesday and Thursday: none

That coupled with maintaining protein and vegetables, with 300-500 calories less per day, would result in a greater fat loss, correct?

after lifting you are out of food to burn, doing HIIT then will probobly lead to the body looking for other energy sources, which usually means starting to break down muscle to burn for energy.

and i guess theres a limit for how much EPOC you can gather up.

as karky said.

and there is a fine balance when on a defecit of losing muscle as well as fat.

IMO get your EPOC from weights,burn some extra fat with fasted AM low intensity cardio.

I thought that only happened after 45 minutes. Like...20 minutes of weights, 20 minutes of HIIT.

i dident catch the whole 20 mins. But id rather just lift for longer and do cardio on the off days, if you do SS or HIIT wont really matter much.

Does that work well for you?

yeah, works well. I think 20 mins might be a bit short for lifting. It doesnt have to be, but you want to warm up and get some good lifting inn, usually takes me about an hour to lift.

Ok, good. I think I'll just lift mon, wed, fri and HIIT tues and thurs.

If that doesn't work, well...there's something wrong with me...

Incidently....what kind of exercises should I incorporate into my maintaining lifting? Bench press, military press, chin/pull ups, rows, etc.?

Oh and how many set to rep ratio? 3x5.....5x5???

exercises, those you mentioned but also squats and deadlifts, do you know how to do them? its important to use good form here.

yeah, vary the sets and reps with each lifting day. Will you be doing full body workouts 3 times a week? 3x5 one day 5x5 one day, maybe, 4x6 one day, or something like that. Do you usually have problem loosing weight? problems with burning enough cals? If so, you could throw inn some complexes to increase your metabolism, if you need this, just ask and ill link a few articles.

HIIT 2 times a week sounds good, you need atleast one day with resting so you dont run yourself into the ground. How long will you do your HIIT for? HIIT is pretty tough, dont feel ashamed if you feel you have to do HIIT one time and SS cardio the second time. Its pretty easy to get overworked on a cut because of the lack of energy.