From what I've heard - whether you see the muscles or not, they burn calories 24 hours a day. It's good to do cardio and weight training for weight loss.
add the weight training in, the poster is correct above, the muscle will burn more calories as opposed to fat, So you will lose more faster.
I normally do strength M, W and F, and Cardio T and TH.
I recommend for you, doing Cardio M, T, W, TH, and F, with strength added on M, W, F. For Cardio what you are doing is fine, just add a nice weight routine and it will work well
The diet is the key to it all, but it sounds like you ahve a good handle, you have lost some good weight already. Kudos to you!
I am no expert, just a person that has been on the board for a few months, but we have some real good experts on here. But in a nutshell, add the weight training and keep the cardio up! Best of luck and you are doing great so far!
If you want to use weight training to lose weight, do low intensity, high repetition workouts. For example, keep the number of reps on the bench press at around 45-60. It would be a bad idea to start doing high intensity workouts at this point. All they're going to do is make you gain weight.
Fat=weight. If you're losing fat then you're losing weight as well. I went by the assumption that most people would realize that.
So.. whats the deal? Just lose the weight doing HIIT cardio sessions and then work on weight lifting? or do both during the week. EX: m/w/f HIIT, Sun tue thurs weights? I keep getting mixed responses and not really a clear answer. Eat less on the cardio days, more on the weight lifting days? I don't know. I just dont see how i can build muscle with a caloric deficit while losing weight. I use to do 4-5 days a week of 50 min LISS cardio. But i was told HIIT is way better. Can anyone clear up all this confusing for me please?? THANKS!
Focus on one goal at a time. You are not going to build any significant amount of muscle, if any, during a caloric deficit. If your nutrition is spot on, you should lose fat with 2 HIIT sessions per week on on top of a solid resistance training program. If you are going to weight train 3 days per week, I hope you are following a full body split.
You would perform your HIIT preferably on non-weight training days.
If you are not losing weight by following this, I would bet something is off in your diet. However, if you would prefer, you could add a day or two of LISS. That is not the route I would take though.
So what is a solid training resistance program?
You should look at your HIIT workout.
20sec sprint with 1 min rest is not HIIT.
You need to be sprinting for a min to get your heart rate up, then keep moving at a slower intensity, not rest.
read the HIIT sticky at the top of the forum.
I dont think so. You can't really sprint at full speed for a minute. Thats like running full speed up and down a football field 4 times. And if my heartrate is up at max sprinting for 20 seconds, why should i go another 40? If you're really sprinting you wont last sprinting a whole minute every other minute.
Last edited by staind; Nov. 06/06 at 03:15 PM.