Best for fat loss and endurance

Post questions and tips on aerobic endurance and aerobic fitness.

Best for fat loss and endurance

Postby DanBor » Aug 29, 2006 04:38

Hello.

I have a question regarding HIIT training.

My goal is to gain weight and lose some fat at the same time. I've already gained 3 kg for the last month and still looking for some more. Currently my weight is 75 kg with BF aprox. 15 %, my goal (longterm) is 80 kg, BF 12 %.

I do pullups and pushups (progressing to weighted), one legged squats, so those exercises are for muscle grow, I've changed my diet completely, added some proteins, 5-6 meals...

The only thing I'm not sure about is cardio trening. I don't wanna lose muscle mass so I'm thinking about HIIT. I was thinking some sprinting, and Tabatha method with squats, push ups, jumping rope,.... 2-3 times a week.

So what do you think? Are those goals realistic? Is the HIIT better for fat loss than low intensity longer duration exercises?
Any suggestions will be appreciated.

Thanks.
DanBor
 
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Postby dragon » Aug 29, 2006 05:21

Sorry,but i'm one of those people who believe you can't do both at the same time(unless you're a complete beginner or taking steroids).

To gain is anabolic,to lose is catabolic.Your body can't be in both states at the same time.

You could gain as much muscle as possible then strip the fat off(some muscle loss will be inevitable),or you could strip the fat and be at a lighter weight.

Dragon.
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Postby DanBor » Aug 29, 2006 05:54

Thanks for the reply. I realise you can't do both at the same time. I didn't put it down correctly. If I want to weight 80 kg with 12 % BF, I have to go few kg over 80 kg and than lose some fat. I wanted to know which method is better for this HIIT or low intensity longer duration.

Thanks.
DanBor
 
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Postby dragon » Aug 29, 2006 06:34

Either way you will need to burn off the same amount of bodyfat.It's just that one way may take longer than the other.

I've never really had a set approach to my training when making weight,i usually concentrated on the diet aspect.

Dragon.
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Postby johndela1 » Sep 11, 2006 23:49

DanBor wrote:Thanks for the reply. I realise you can't do both at the same time. I didn't put it down correctly. If I want to weight 80 kg with 12 % BF, I have to go few kg over 80 kg and than lose some fat. I wanted to know which method is better for this HIIT or low intensity longer duration.

Thanks.


Check out this article:

http://jjdev.com/articles/more.html

I'd say stay away from longer duration stuff. I believe the best way to lose fat is through modifying your diet.


---
John d
http://jjdev.com - researching for optimal health
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Postby DanBor » Sep 12, 2006 02:40

Thanks.

The reason I 've posted this question was because I took a year off my kickboxing training. I worked on my flexibility and strenght aswell.
I've put on some muscles and some fat in this period. I also changed my diet completely.

I accomplished my goals and rearranged my schedule so I can go back to kickboxing (starting in october). That will be more than enough for fat loss.

But beside kickboxing (or any other MA) I think the best method is to perform combination of low intensity longer duration and HIIT (that worked best for me).
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Postby Tim... » Oct 06, 2006 09:08

This is a little off topic, but are you trying to gain strength and flexibility specifically to help your kickboxing?

The reason I ask is that it seems odd you would give up your kickboxing in an attempt to get better at kickboxing. :)

I remember reading something that suggested 70% of a martial arts practitioners training should be devoted to their martial art. Only 30% to other activities like stretching, weights and cariovascular training. I guess the proportion varies with eatch individual and their martial art but it makes sense to me.

I've seen very strong people who "couldn't crush a grape in a fruit fight". I've also seen very flexible people who can't kick well. If you want to be a good kickboxer, do kickboxing! Everything else may help, but it's shouldn't be a replacement.

Of course, I don't know your circumstances or the reasons for you decision, so feel free to ignore me. Just some idle musings. :)

Cheers

Tim...
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Postby DanBor » Oct 09, 2006 04:45

I don't understand your post.

I took a year off because I wanted to experiment.

About kicking that you mention - I've spend 3 years kicking the bag and sparring various people (from different MA background) and focusing on power - full contact (amateur competitors). I was beaten a few times and put down a few oponents.So, I like to believe I know how to kick.
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