HIIT on a calorie deficit

ssanj10

My goal is to lose fat but maintain the little muscle I have. I am on a calorie deficit of about 200 calories and also do some slow steady cardio, so hopefully combined with lots of protein that'll all lead to some fat loss.

My question is about the cardio to do, should I do HIIT when I'm already on a calorie deficit or would doing this actually be detrimental to the long term?
The reason I say this is because I always thought HIIT should be done with a good amount of pre workout carbs consumed

GiddyupTim

If I were you I might Google "Intermittent fasting and HIIT." Posting on that topic might start to give you some answers.
In general, I think recent studies suggest that one burns slightly more fat doing really intense exercise sessions, like HIIT, than one does for relatively equal amounts of regular, old, slow-and-steady cardio.
That might suggest that you would throw yourself into too much of a calorie deficit that would jeopardize maintaining muscle mass.
On the other hand, doing intense, whole-body exercises, like sprinting, reportedly can produce significantly higher levels of human growth hormone, which would maintain muscle and, perhaps, even help to build it.
I have no idea what would be true. But this is something for you to explore and perhaps research on the internet.
Good luck.

lorrpb

The most important way to promote fat loss is a carefully tracked calorie deficit. 200 calories is a healthy slow steady pace and your food weighing and logging needs to be as precise as possible. I encourage you to read the many threads and sticky posts about how to fine tune this area.

Eating more protein helps you retain muscle, but does not directly lead to fat loss. I also suggest you undertake resistance based strength training to help you retain muscle. There is a thread in the Gaining forum called Which Lifting Program is Right for You? Whatever cardio you end up doing, you should plan to eat back at least half those calories burned. Personally I don't think it will make a huge difference whether it's HIIT or another form of cardio Much of what is called HIIT isn't really HIIT anyway. Most importantly, find something you enjoy doing and can sustain.

ssanj10

Thanks for the replies, but why eat back half the calories?