Help on Weightloss HIIT vs LISS
- 05-11-2009, 01:43 PM
Help on Weightloss HIIT vs LISS
OK guys i know HIIT burns more calories and faster throughout the day. but i'm wondering what if you are just interested in burning fat. I know LISS uses calories from Fat. I know HIIT will also keep your metabolism high during the day but say your trying to maintain all your muscle and your only down to the last 3-4lbs of fat trying to slide into single digits from sub teen than would LISS make more sense?
- 06-21-2009, 12:06 AM
the thing is that when u do LISS in order to get a good fat loss u would have to do like 45-60+ mins. which would cause cortisol to release and eat ur muscles and store fat so while u will loose fat during ur LISS cortisol will kind of counter react that
on the other hand HIIT will not cause cortisol because its only 15-20 mins long but it does jack up ur growth hormones which as u know is highly anabolic towards building muscle and burning insane amounts of fatbecause it increases protein anabolism. it also "increases HSL (Hormone Sensitive Lipase) the enzyme that catalysis the hydrolysis of stored triglycerides" basicly burn stored fat as energy especially in Mid-section. Also when done early it has a great effect on metabolism for up to 16 hours or so ive heard
so LISS is more of a weight loss thing (fat/muscle) and HIIT is more specifically fat loss and retaining much more muscle than LISS
ive done my research for a month and now im going to put it into work for 2 months lets so how much i loose
good luck and train at high intensity for fat lossThe difference between who you are and who you want to be is what you do.
06-21-2009, 12:53 AM
HIIT Cardio for fat loss!
I personally believe (and am an avid doer) that shorter (i.e. 20 min) high-intensity or interval sessions are better (and I generally stay between 8-10% BF all year round). Long, slow cardio burns calories, yes, but you are doing that for a long period of time. The most effective way to burn fat through cardio is to do a) Interval training (i.e. efforts), or b) do your cardio at a HIGHER intensity (i.e. just going out and running as fast as you can over a certain distance, instead of 45 minutes at a 60% HRmax). Forget about the ‘Fat Burning Zone’; the harder you work during cardio, the more fat you lose. When I first attempted to lose fat (and I still do this NOW) I did something called ‘Guerrilla Cardio’ (GC). It is tabata intervals done sprinting (instead of on a bike). All you do jog lightly for 4 minutes as a ‘warm-up’; then you do 8 x 20 seconds hard-out-as-fast-as-you-can sprints/efforts, and jog easy for 10 seconds after each one; finishing with a 4 minutes easy jog ‘cool-down’. I do GC (or variations of it; now I increase how many efforts I do, and sometimes do up to 32) 3 days a week, with a rest day between each one, as it is very hard and takes a lot out of you. If you do this, and you are doing weights and eating to lose fat, then you will most definitely see results. If you feel that you NEED to do MORE cardio, you can do brisk walks every other day, or perhaps a run (but no MORE than 30 minutes; after 30 minutes of running you are very catabolic and are likely to lose muscle, which you don’t want to happen). Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting. Some people will tell you that you need to be doing 2 hours of cardio a day, or double cardio sessions, to lose fat, but as long as you are eating RIGHT, doing weights 2-4 times per week, doing cardio 3 or more times per week for 12-30 minutes per day (depending on the intensity; the higher the intensity the shorter you do it for!), and allowing your body to RECOVER (this is VERY important; if you do TOO much, then your body won’t be able to recover properly and you won’t get the results you want, since your body only adapts and gets results in the RECOVERY time!), then you will lose fat!Originally Posted by Layne Norton
06-27-2009, 11:16 PM
06-28-2009, 10:34 AM
I use both. Depends on where my diet is. As I am low carb now I do low intensity for longer sessions to avoid burning up muscle. If I am in my carb rotation I will use HIIT more often. Both have their place and work but it depends on the person and their diet.
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