Fasted cardio Vs. HIIT?
DJ7203
Posts: 497 Member
Yes I lift as well. But as far as cardio goes which is better for fat loss? Fasted steady state such as the elliptical or HIIT running sprints on the treadmill? Fat loss is my main focus above everything else. I'm really trying to lean out & get my body fat down to around 16%, right now it's around 20% unacceptable.
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You have just a little bit to lose from 133 to 125 lbs. Instead of cardio, I would suggest lifting and other resistance training.
I mean, keep up cardiovascular exercises for your continued health. HIIT is excellent for that. But to address the appearance, IMO a person looks better and slimmer when they convert the fat to lean muscle. You probably will read that from many people here. You may even gain weight but you will be slimmer.
If you are absolutely determined to ONLY lose fat, they you will also lose muscle. The way to do that is have a calorie deficit by eating less, fasting is not needed.0 -
You have just a little bit to lose from 133 to 125 lbs. Instead of cardio, I would suggest lifting and other resistance training.
Well that I already do, I lift heavy 5-6 days a week.0 -
Then keep going with heavy. fasting and heavy lifting do not mix well at all.0
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Fasted steady state such as the elliptical or HIIT running sprints on the treadmill?
Doesn't really matter, as upthread I'd suggest not bothering as neither one really significantly supports your objectives.0 -
Yes I lift as well. But as far as cardio goes which is better for fat loss? Fasted steady state such as the elliptical or HIIT running sprints on the treadmill? Fat loss is my main focus above everything else. I'm really trying to lean out & get my body fat down to around 16%, right now it's around 20% unacceptable.
Are you an athlete?
The only reason I ask is because 14-20% body fat for a woman would put you in the athlete category, and you claim that 20% is unacceptable? For fitness it should be around 21-24% and you are below this.0 -
As a general rule of if you're cutting hard and long enough to get that lean, you may not be eating enough to have the energy for much serious HIIT and the steady state cardio will be a better fit.0
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I train fasted every morning....twice a week, a Tabata/HiiT program. I have no problem with energy. I think it just all depends on your daily peak for energy level. I'm a morning bird, so that's when I'm my strongest.
ETA: Sorry, blew by the direct question. If you have the energy to do a Tabata/HiiT program fasted, I'd try that...do about 3/week. See how your body comp looks after a couple weeks. It's all trial and error...that's how I found what works for me.
You look FAB already! xo0 -
Then keep going with heavy. fasting and heavy lifting do not mix well at all.
I lift fasted at least once a week- or I should say mostly fasted.
Wednesday morning I'll get up- and after I make my lunch- which includes yogurt- I'll lick the spoon- which is probably a tablespoon and a half of yogurt- then off to the gym I go. so coffee and a tablespoon of yogurt.
You can DO anything fasted- you may just not as well as you might have if you had immediate reserves to tap.
But you can make your body DO anything you ask- it just might protest- but if you've been training for any amount of time- it's usually not hard to figure out what it will do and when it simple cannot do.
Last year I had great success with heavy lifting and HIIT- this year I'm doing the lifting and more steady state cardio. They both work if you're diet is on point.
The nice thing about HIIT is that it's quick- and you're done- I do 12-15 min workouts- so easy peasy.
Long steady state cardio takes up more time (duh) But it is one of the best things for racking up calorie 'points' for deficit- because you can just do it for so much longer. and if you're doing it for a longer time frame- you can get a bigger burn.
I have the time to do LSS now- so I'm doing it- I don't need to beat my body up with HIIT workouts- I'm already running a high volume Russian power lifting program- so for me doing HIIT seems like it might do more damage than good.
Like SrMagga said- give it a shot and see which one you like and which one fits into your life better.0 -
Yes I lift as well. But as far as cardio goes which is better for fat loss? Fasted steady state such as the elliptical or HIIT running sprints on the treadmill? Fat loss is my main focus above everything else. I'm really trying to lean out & get my body fat down to around 16%, right now it's around 20% unacceptable.
Are you an athlete?
The only reason I ask is because 14-20% body fat for a woman would put you in the athlete category, and you claim that 20% is unacceptable? For fitness it should be around 21-24% and you are below this.
No I'm not an athlete. I just remember back when my body fat was lower I liked how I looked better. My abs were super defined, I had over all more body definition because I was leaner.0 -
Then keep going with heavy. fasting and heavy lifting do not mix well at all.
I lift fasted at least once a week- or I should say mostly fasted.
Wednesday morning I'll get up- and after I make my lunch- which includes yogurt- I'll lick the spoon- which is probably a tablespoon and a half of yogurt- then off to the gym I go. so coffee and a tablespoon of yogurt.
You can DO anything fasted- you may just not as well as you might have if you had immediate reserves to tap.
But you can make your body DO anything you ask- it just might protest- but if you've been training for any amount of time- it's usually not hard to figure out what it will do and when it simple cannot do.
Last year I had great success with heavy lifting and HIIT- this year I'm doing the lifting and more steady state cardio. They both work if you're diet is on point.
The nice thing about HIIT is that it's quick- and you're done- I do 12-15 min workouts- so easy peasy.
Long steady state cardio takes up more time (duh) But it is one of the best things for racking up calorie 'points' for deficit- because you can just do it for so much longer. and if you're doing it for a longer time frame- you can get a bigger burn.
I have the time to do LSS now- so I'm doing it- I don't need to beat my body up with HIIT workouts- I'm already running a high volume Russian power lifting program- so for me doing HIIT seems like it might do more damage than good.
Like SrMagga said- give it a shot and see which one you like and which one fits into your life better.
Gotcha. I may even switch it up & do both like someone else suggested. I think HIIT is better for heavier lifting days like back & legs because I always eat before my workout on those days. And I can do fasted on the days when I do triceps, abs etc.0 -
I train fasted every morning....twice a week, a Tabata/HiiT program. I have no problem with energy. I think it just all depends on your daily peak for energy level. I'm a morning bird, so that's when I'm my strongest.
ETA: Sorry, blew by the direct question. If you have the energy to do a Tabata/HiiT program fasted, I'd try that...do about 3/week. See how your body comp looks after a couple weeks. It's all trial and error...that's how I found what works for me.
You look FAB already! xo
Thank you! And my energy is at it's peak first thing in the morning. What does your cardio routine consist of?0 -
As a general rule of if you're cutting hard and long enough to get that lean, you may not be eating enough to have the energy for much serious HIIT and the steady state cardio will be a better fit.
Another really great point.0 -
Gotcha. I may even switch it up & do both like someone else suggested. I think HIIT is better for heavier lifting days like back & legs because I always eat before my workout on those days. And I can do fasted on the days when I do triceps, abs etc.
I wouldn't make it a habit of heavy lifting + HIIT regularly.
That's REALLY hard on your body- ask me how I know :frown:
wound up with some tendonitius/internal scarring issues from just over doing it for to long.0 -
I wouldn't make it a habit of heavy lifting + HIIT regularly.
Truth. My poor old body can't handle anyways - especially on days when I do lower body strength training. My strength training is on MTuThF, so I aim to do my Zone 4 HIIT on Sunday or Wednesday.
Sam0 -
I would say Fasted Hiit while continuing Lifting. The one thing I would add to lifting is "Cardio Acceleration", look it up. It will supercharge you.0
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Bump0
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I have used HIIT personally since I joined and I've loved it has helped me drop some serious lbs ^_^0
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I have a friend that competes and when she is in cutting phase she does 40 minutes walking on a treadmill 4 times a week at 7% incline and 4mph.
BUT specifically to answer your question between the 2 options I'd say do a good mix of both instead of having to choose between the two.0 -
I'm really trying to lean out & get my body fat down to around 16%, right now it's around 20% unacceptable.
You look very lean to me.....you say 20% is unacceptable?
I only wish my BF was 20%! :laugh:
Can't really comment on Cardio Vs. HIIT, but maybe eating more "clean" as they say and upping your protein, might help (?).0 -
I'm really trying to lean out & get my body fat down to around 16%, right now it's around 20% unacceptable.
You look very lean to me.....you say 20% is unacceptable?
I only wish my BF was 20%! :laugh:
Can't really comment on Cardio Vs. HIIT, but maybe eating more "clean" as they say and upping your protein, might help (?).
LOL! I actually do eat clean most of the time. But the last few weeks I have been on & off vacation, so I haven't made the healthiest choices. I'm back on track with my eating now.0 -
I have a friend that competes and when she is in cutting phase she does 40 minutes walking on a treadmill 4 times a week at 7% incline and 4mph.
BUT specifically to answer your question between the 2 options I'd say do a good mix of both instead of having to choose between the two.
I think that's a great idea too
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I have used HIIT personally since I joined and I've loved it has helped me drop some serious lbs ^_^
I have done HIIT here & there, but I think doing it a few times a week will really help!0 -
Gotcha. I may even switch it up & do both like someone else suggested. I think HIIT is better for heavier lifting days like back & legs because I always eat before my workout on those days. And I can do fasted on the days when I do triceps, abs etc.
I wouldn't make it a habit of heavy lifting + HIIT regularly.
That's REALLY hard on your body- ask me how I know :frown:
wound up with some tendonitius/internal scarring issues from just over doing it for to long.
Thanks for the warning, I will keep that in mind. I already have knee issues. So I try to work as hard as I can, but be careful.0 -
Have you tried something like Bodypump or RIP? They give you great calorie burn/heart rate increase while helping to tone and shape muscle. It will be longer, leaner muscle too.0
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Hi!
Sadly, just shedding fat isn't as easy as it sounds. You can do all the cardio you want, short of killing yourself, but all that's likely going to happen is, that you're going to be a lighter, skinnier version of the 20% BF....lol
You have to shift your body composition into the direction that you want. That means, protect and grow lean muscle, while keeping your metabolism as high as possible. I'm doing the same right now. I'm lifting heavy (4x per week) add short sessions of HIIT/plyo exercises (1xper week), and I'm keeping cardio to a minimum, about 1-2 hours per week. I'm keeping the intensity of my workouts high (short rest periods between sets). Like a previous poster has mentioned, I also prefer power walks above all other cardio. I get a good leg workout in the process, and the risk of injury is very limited, compared to HIIT or running. So far, it's working for me...
Good luck. :flowerforyou:0
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