I've read so many different studies on low verse high intensity cardio. Some saying that high intensity is better other low is better. Most pros will say low intensity is better. I do intervals half the time and low intensity the other time. When I do high intensity I feel loss muscle mass over fat and since I recently switched to low intensity and the fat is falling off.
Everyone is different and not all calories are equal that goes for diet and cardio.
Everyone is definitely different, yes, and so should do what works best for them, as well as what is most convenient. Most individuals do a mix of both, alternating days between intensities, especially since high intensity cardio if done correctly elicits similar effects to resistance training, and therefore one should ideally have a day between such sessions. At the end of the day, fat loss is going to happen if predominantly NUTRITION is targeted at fat loss for the individual.
From personal experience, I can achieve fat loss either way. However, I definitely prefer shorter, more intense sessions to longer, boring ones where the pace is so slow I may as well not even be bothering with it, especially since I have a very high threshold for high intensity training. As a benefit, my fitness and athletic performance definitely concurrently improves with high intensity cardio.
At the end of the day, what type of cardio one does is highly likely going to be based more on personal preference than anything.
As far as you noticing muscle loss when you do high intensity training - if this is occurring then you are not eating enough to cover that energy expenditure, period, since there is no reason for muscle loss with high intensity cardio, whether aiming for fat loss or muscle accretion.
~Rosie~
