Low intensity vs high intensity cardio

[Kalos]

What is the final verdict on this. I am doing cardio 4x a week on an empty stomach for about 35 minutes changing intensity and hitting the weights 4x a week at night. I am currently at 11% and want to hit 8% by Christmas. Should I continue to do the same routine, should I do one hour of cardio at a lower intensity or should I go really high intensity for about 20 minutes? I know diet is the key but I want my cardio to be in check. I don't want to lose too much muscle. Currently my only carbs (good carbs) (Oatmeal, baked potatoe, all bran, wheat germ etc..) are post workout along with 1500mg of ALA. My protein is as high as I can without exceeding my daily limit of calories. I am 24 , 6 foot and 190lbs.
Thanks guys!!

 

[jc21]

low intensity works well for me...3-4 times a week. 45 mins on the treadmill, walking at an incline.

 

[Minitor2]

this is what i do.

I run 5 miles 5 days a week on an empty stomach in the morning. all i take is 2 nyc tabs, and a couple teaspoons of ammino fuel. then at night i do my usual lifting routine. i havent lost any muscle but the fat is going away in certain areas making me look bigger at certain angles and smaller at others. its weird maybe its my mind. but h avent lost anymuscle im still doing the same weights as ever just getting toner by the week.

minitor2

 

[SuKY_GeNeTiCs]

I personally believe that varying your cardio intensity is the way to go. I have been a serious runner for a long time and trust me, high intensity short duration cardio is helpful. Don't be paranoid about losing muscle with high intensity cardio. Only too much of it will do that!

 

[bebaumax]

To address your specific question. The Bill Philips/EAS/MM camp has everyone doing their interval 20 minutes in the morning as though any other form of cardio would be against the creation of trees in a forrest.

Testosterone Mag recently published a clip on a study that showed that, yes, absolutely HIIT cardio is more effective in prolonged fat loss. So effective, in fact, that over the rest of the day you increase your calorie expenditure by a dramatic 30 calories. In my opinion, I don't feel like killing myself for 30 cals, especially when you could've gotten that 30cals by doing an extra two minute of moderate-paced cardio.
-B