Best Cardio and Diet?

[Snatch518]

I've read two contrasting things when reading about losing fat while maintaining muscle.

Muscle Media Magazine and Body-For-Life style approach calls for a 50/30/20 (P/C/F) ratio, weight training 3x a week, cardio 3x a week first thing in the morning with HIIT (high interval intensity training). They say they have studies that say HIIT taps into fat stores and you will see more fat come off the abdominal area. Can anyone prove that wrong? The article in MM has me convinced they know what they are talking about.

On this board I've heard of people praising the Keto diet and saying cardio should be done for 30-45 minutes on a medium intensity, otherwise your body will eat away at your muscle when you do cardio.

So what is better, HIIT or 30-45 minutes of medium intensity cardio? What diet should I follow 50/40/30 or something around 40/20/40 like the Keto diet?

If anyone can talk about both sides of the topic I would appriciate it. If anyone can give me more information on the Keto diet, please do since I don't know much about it besides that it involves high fat intake.

Another question, while cutting... should high GI carbs still be eaten after workout? Is GatorAid a good choice?

 

[coolcolj]

I swear by interval sprints - alternating between 1 minute walking and short 50-100m sprints. Work up to 20minutes including warm up and cooldown. That's all you need.
I double my fat loss when I do sprints, and you won't lose size with sprints! Your hamstrings, calves and to a lesser extent, the quads and upper bpdy will blow up a bit. Not too mention the growth horomone release will melt the fat and blow up your muscles too.


Do a cycling zig-zag low to moderate carb diet with regular carbup binge refeeds. Drink gallons of water as well. This is what I'm doing and getting great results. see my thread in the diet board

 

[bmjaa]

my 2cents

I've tried both side of the argument... IMHO, Keto diet works, hands down.... Also as far as cardio, it depends on you conditioning and schedule... what I mean is i've read studies that indicate that it doesn't matter slow, or fast, both will burn fat. However, its what you do after that matters.. what I mean is if you do a post workout meal you will most likely bump quickly out of fat burning mode since you are supplying nutrients the body needs when they need them. So, I would do slow cardio, BUT if you are short on time and are not eating post w/o then do sprints, your body will stay jacked and you will burn fat long after you stop exercising....

 

[Snatch518]

bmjaa, can you explain more on eating after the workout. Body-for-life says to wait an hour. I don't have time to wate an hour though. I get up, run, shower, eat, and then take off to school. Is it bad to eat so soon after running? For breakfast I have 2 whole eggs, 4 egg whites, 1/2 cup of oatmeal with protein powder. How does that look?

 

[bmjaa]

Not Bad just a matter of preference

Your body if alway trying to maintain a homostasis (sp?).. u know, even ground... anyway, when you exercise you create a energy defecit. Slow running/walking will require less energy and can be met most likely durring the exercise. Sprint will create a bigger defecit in a short period of time and jack your metabolism for a longer period then just the exercise event. Thus, if you par-take in a post work-out meal you are providing you body with the fuel to bring it back to homstatis (ie. NOT fat burning mode)... Your body will only tap into the fat stores when it need the extra energy... While a small post-work out meal might not totaly nock you out of fat burning mode (thus still a energy defict) it will slow it down and/or stop your body from taping your muscle for energy (its fav before fat ).... I'f youy want more email me and I will find the articles that I read..

peace,

bmjaa

 

[Needhelp]

Cool, how many days/week do you do sprints? Do you do them on a bulk or just cut?

 

[coolcolj]

I currently do it 2 times a week following my diet schedule, may up to 3 times a week depending on my recovery rate. It gets easier the longer you do it.

here is no such thing as bulking up or cutting cycle for me, they are one in the same as far as I'm concerned. I'm getting stronger, bigger (not my goal though) and leaner every week.

 

[Snatch518]

I plan on doing sprints on Tue., Wed., and Sat.

 

[Needhelp]

I think come june, or July i'm gonna start sprinting 2x a week, too... Then maybe move up to 3x/week

What do you do in the winter for cardio?

 

[coolcolj]

sprints all year round


read this post I did in the diet board - about the best diet IMO


http://209.11.101.244/forum/showthread.php?s=&postid=1423902&t=8399#post1423902