Fasted Cardio, HIIT and fat burning.

B

benelson101

0
Hi all.

Im trying to burn a lot more fat than i have been doing for a couple of months.

Ive been doing 3 20-25 HIIT sessions per week, running at 7mph for 1 minute then 30 seconds at 10. Ive also been playing football (soccer), training on a thursday and some weekend matches. Im now an a 4 days a week upper/lower weights split as well.

But now the football season is over, so i can get a more focused cardio routine going.

Ive done some fasted morning cardio, and found it ok. i cant get to the gym first thing and i have around 45 mins max to do it. What would you suggest i should be doing?

How long and intense should fasted cardio be? Ive been jogging 2-3 miles at a decent pace so far.

I was planning to do the 3 Hiit sessions and as much morning fasted cardio as i can fit in. Ideally i could do 6 mornings fasted with Hiit every other night at the gym, and ill have to up the calories i suppose to make sure im keeping muscle? it sounds like a lot of cardio but im having real trouble shifting fat - im getting bigger but not more defined.

i could try a HIIT morning session but im not sure i could be accurate enough to justify it.

Any suggestions?

thanks
ben
 
Two cardio session a day shouldnt really be done unless its in short intervals and even then its not as effective. One time a day is plenty. Sometimes i might do some sporting light activty in the middle of the day but nothing aggresive and i make sure to up my caloric intake on the days i do.

could try a HIIT morning session but im not sure i could be accurate enough to justify it
Click to expand...
I am not quite sure what this means?

Regardless I have achieved great results with fasted HIIT in the morning for 25 mins and Strength training at nights about 40 mins. My days off training i do just low intesity cardio for 35-45 mins at a steady pace. And make sure to have a complete rest day of nothing. I space out my strength training so that its like this...

mon-25 HIIT-40 mins upper (sometimes longer depending on my rest between sets)
tues-25 HITT-40 mins lower
Weds-40 min low instensity cardio
Thursday- 40 mins Upper
Friday-25 HIIT 40 mins Lower
Sat-40 mins low instensity cardio
Sun-Rest

I find for me to get more defined and lose body fat that this give enough rest but intesity to break through a plateau. Of course soon this will change and i will do a different routine, but i have to say this is my favorite and i will come back to it when time to maintain (of course with lil variations)

As far as what to do, well anything really. The key is in the burst and slowing. 5 min warm up, 1 min bursts, 5 min cool down. I do mine on a stationary bike, although and changing to an elliptical soon. Treadmills, running, even jump rope (ha though skill needed some there), stair climbing, whatever you do with normal cardio can pretty much be taylored to HIIT.

Most imporant though you got to keep that diet pretty clean! Remember abs made in the kitchen.
 
i just meant that i couldnt ever be as accurate road running HIIT as i could on a treadmill.

How about doing HIIT at the gym 3 nights a week and 3 morning fasted steady paced jogs?
 
You must log in or register to reply here.
Back
Top