Will this intense HIIT workout routine burn fat and retain the amount of muscles I have?

  • WkA93

    Posts: 259

    Jul 26, 2013 5:48 PM GMT
    My HIIT runs are about 16-20 minutes of:
    1 min. Jog
    1 min. Run (75% speed) on a hill or increased elevation
    1 min walk
    35-40 second all out spring on hill or greatly increased

    I do body weight workouts all throughout the week. Will that maintain the muscles I have while still burning away fat?
  • AMoonHawk

    Posts: 11422

    Jul 26, 2013 6:17 PM GMT
    Obviously it's working ... I don't see any fat and I'm seeing some muscle sneaking a peak through those clothes
  • TheiKevin

    Posts: 75

    Aug 04, 2013 9:04 PM GMT
    The only way to ensure you preserve the most muscle during a cut is to be in a small caloric deficit and hit your macro goals:

    .4 grams of fat per body weight
    .8-1 gram of protein per lean body weight
    and you can fill the rest of your calories with carbs/fats/protein as long as you hit your minimums.

    Lifting weights alone while cutting weight will not maintain you LBM. You must hit your macro minimums.

    Make sure you are eating no more than under 20% of your maintenance calorie goal. If you cut too fast, you will definitely lose muscle tissue along with fat.
  • Posted by a hidden member.
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    Aug 04, 2013 9:07 PM GMT
    Cardio won't burn muscle unless you're doing something outrageous like biking 400 miles.

    Read this:


    You have no reason to worry, just make sure you're eating and getting enough protein to maintain/build muscle.