Goal: To decrease bodyfat, and increase cardiovascular health/endurance.
Routine: Weights every other day w/HIIT on days off.
Day #1: Chest/Shoulders/Tris-followed by low intensity cardio.
Day #2: HIIT cardio
Day #3: Legs/Abs
Day #4: HIIT cardio
Day #5: Back/Bi's- followed by low intensity cardio.
Day #6: HIIT cardio
Day #7: repeat cycle
Question: I do low intensity cardio after my workouts on training days(except legs) to take advantage of, and burn circulating ffa's. I like to do HIIT style cardio on the days that I do not train w/weights so that I can increase cardiovascular endurance/health. My favorite form of HIIT is jumping rope. How should I go about doing this.
Option 1. First thing in the morning on an empty stomach. (Worried about muscle catabolism doing HIIT style cardio, but like the fat lose aspects of doing this on an empty stomach.)
Option 2. First thing in the morning after 20 gms whey, and 1 cup skim milk.
Option 3. Something i haven't thought of yet.
Stats: 5'10" 215. BF%: 6% (chekced by two different people w/callipers but I don't believe them think it's more like 9-10 by looking in the mirror.)
Also: How long should low intensity cardio last after a weight training session? I would imagine that your body begins using fat as energy much quicker than normal b/c of the previous weight training session. Is 30 minutes enough?