I'm not here to argue. LISS burns calories and it preserves the CNS. Plain and simple. You may prefer different methods to a caloric deficit and that's fine.
I actually do more energy expenditure through cardio rather than cut calories. Granted, this amounts to slow fat loss but it does ensure less muscle wasting, too. I'm think a combination of both cutting calories and increasing expenditures through cardio is the best bet for most people though as cutting fat by calorie deficit alone will come at the expense of your muscle mass.
Now, is LISS a subjective thing? Or is there a quantifiable measurement to decide what is LISS and what is HIIT/HIT?
I like 70-80% of MAX heart rate for 15-20 minutes. Granted, I could easily maintain such a workout for 40 minutes or longer if I wanted to. Does that make it LISS or is it still considered High Intensity? My understanding is that your heart rate ultimately determines the type of aerobics that you are doing.
The explanation for LISS hurting muscle gain is an easy explanation: it pulls so many calories at a time, robbing your muscles of glycogen & amino acids in the process. Being deprived of both, and likely not being able to eat a caloric surplus (as is the case for many endurance runners) equates to small muscle mass. You pull from your muscles so much in long endurance training that its hard to give the muscle enough nutrients to actually grow. This has been observed in studies as early as the 70's and 80's.
Now, if you want a study group, I'll gladly be the group that increases expenditure at a caloric maintenance.
DOMS is actually more of an indicator of proper training and recovery nutrition. For instance, if you go into a big caloric deficit and do the same workout you normally do to get sore, you will actually get less sore. If you are a low/no carb dieter, you will likely never get sore from training. you will also likely never grow, or grow very very little.
Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
Thankyou, sir. DOMS keeps me out of the gym (at least in regards to the muscle group that is sore). If I could recover quickly enough for it, I'd want to train twice a day. The more the better (if your body is fully recovering). According to the guy who isn't about cardio post-workout, I'd like to know what exactly is he suggesting? Two-a-days? I only do that pre-comp. It's not practical for most people to do cardio AM and then train another 60 minutes at night. I have a FT job and school so that aint happenin right now.
We all know that cardio pre-workout is harmful to the muscle, as you are basically depleting anaerobic energy (carb glycogen) on aerobic exercise. This leads to amino acids being broken down into glycogen for energy instead of carbs when we do anaerobic training.
I do agree that the best time to do cardio is several hours before weight training. But I also think that PWO cardio is also good, especially for recovery and fat-burning. Not as good as AM cardio, but still a good option that is better than nothing. I am about to move to a specialization training in my legs, so this conversation about recovery is very relevant to me right now. I need to know the best way to recover quickly.