no doubt Bobo. during times of severe carb depletion its hard to do anything and the body's hormonal systems are not in the same balance as a normally fed state. in fact high intensity exercise could be really detrimental. however, the stuff i had written before is very beneficial for training effects so long as one is not concerned with being contest ripped. i train some football players and they have all become very lean while still gaining strength and muscle (none of them use steroids or prohormones, but they are very dedicated and stick to the program religiously). when i wrote my reply i assumed that people were interested in getting low bodyfat while preserving or adding muscle, not getting into contest shape, perhaps mens health or muscle and fitness cover model shape. to go past this level, i will admit that i know very little since it does not interest me. however, for long term goals i believe that high intensity is better. if one has read earlier posts, they will see that i don't agree with the do anything to bulk up then do anything to cut down mentality (this is not saying do not use certain supps/phs/steroids, just that judicious use combined with a holistic diet and exercise program will yield much better results).
so as Bobo pointed out if your on a restricted diet (well below maintenence), then by all means ignore high intensity. but for everyone else the opposite. besides high intensity is funner. sports can count if the level is high enough.
R.I.C., sorry someone borrowed my nutrition text, but i have a better idea. your thing says you in melbourne. last i checked you have some excellent universities in the city. go to the one with the best health sciences, kinesiology, biochemistry program. they will have the best library with plenty of great references and books. just remember that you have to take each study into context: was it done on healthy young men who exercise, what was their diet and so on, otherwise you can end up with a missunderstanding. i agree with everything in Bobo's post, however, my earlier post was not specific enough. also different people get different results. so when applying your findings try to be honest with yourself (ie: was this diet succesful because i stuck to it or do i like it because it is easy to stick to, but i could get better results elsewhere. once again, what you find hard others may find easy.). I will try to find that study about postworkout increased metabolism, but this is a known and well researched phenomenon. don't worry about training twice a day. one has to be at an extremely high level or seriously assisted to gain any real training effect ie: muscle or strength. as for fat loss, you are better off with seperate sessions, one lifting, one high intensity cardio. try to keep them about 8 hours apart for maximum effect, greater than 8 hours is okay as long as it doesn't affect other things such as sleep. don't worry about insulin. after a hard workout its effects on adipose are not like usual. also the hour that it would inhibit oxidation is short and you get MORE oxidation in the hours after than during that hour or so (this is the effect that we are going after anyway). also i question how big this suppression of fat oxidation is in real world terms.
some notes:
1. i don't do cardio on an empty stomach, hell i don't really wake up until some time into my second lecture.
2. i always eat first thing in the morning, otherwise i'm even more useless. i have done this since i was a kid (nothing like 6am hockey games saturday morning). if you have trouble eating, try to introduce slowly, a little to start and then build up.
3. ignore 2 if you do cardio first thing. puking is not good for promoting optimal working of your body's systems. also if you do a high intensity cardio session, do a post workout-like recovery.
4. sprinters, even ones not on steroids don't seem to lose LBM, so we do not have to worry about this if we are not on a restricted diet and keep workouts under 30 min, 20 is enough.
5. ignore everything about high intensity if you are on a keto/highly restricted diet.
6. unless you have to get into shape for a competition, ignore the keto/highly restricted diet.
cheers, pete