fatWhat type of cardio is best for fat loss semi fasted?
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Upon waking and consuming only a protein shake which would be better for fat loss? HIIT or walking for 1hr?
By Daniel Stephens – over 1 year ago
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Studies are very clear that not only is the intensity of exercise the most important factor for increasing exercise performance but also for burning fat. Furthermore, studies show that the ability to tolerate and partake in high-intensity exercise is the best predictor of your short-term longevity.
Walking for 1 hour at a fairly brisk pace, an average man will burn about 300 calories. Running at a very fast pace (6.5 minute mile) would burn about four times this many calories. So your 1-hour walk would equate to about 15 minutes of very fast running - you'd have to run about 2.3 miles in the 15 minutes.
Extrapolating from that, a 15-minute HIIT session for someone who is quite fit, would probably burn about the same calories during the session...HOWEVER, here's the BIG take-home message...very shortly after you stopped walking, your metabolism would normalize and you wouldn't be burning extra calories. After the HIIT session, studies show that you would continue to burn extra calories to recover from the session for several hours. I wouldn't want to try to calculate how many extra calories you would burn after finishing the session but it would certainly be significant.
So basically, you'd burn the same amount of calories, have 45 minutes to do something else with your life and you'd get the added bonus of the "afterburn" (or as the geeks like me call it, Excess Post-exercise Oxygen Consumption), which burns up more calories without doing any further work.
Oh ya, congratulations for being wise enough to consume protein before your workout. I've pointed out on Fitness Inventor several times that taking protein before exercise increases and prolongs calorie burning versus an empty stomach or versus other types of food...more free calorie burning!
Nutritionist and Supplement Specialist
There have loads of these sorts of questions on the site which just shows how confusing all the information out there is. My first point is that you are certainly doing the right thing having the protein shake when you wake up, but it would probably also be beneficial to also have some BCAA's or preferably EAA's.
For fat loss, you actually need to be doing combinations. You can't do HIIT everyday as this would lead to over training syndrome, so I would suggest 2 HIIT sessions per week, and the rest of your cardio being steady state. Walking is great, and one of my favourite morning cardio workouts is to put of a heavy ruck sac, and go and walk around a very hilly park for 30 to 40 minutes.
Health and Fitness Doctor
EAAs (essential amino acids) will almost certainly prevent muscle loss during any type of training, including HIIT because they boost protein synthesis (the muscle-building process) so much that even if there is concurrent muscle breakdown going on, it would be outweighed by the synthesis!
Nutritionist and Supplement Specialist
The EAAs are most important (about 6 grams - I use EAA Stack by Universal Nutrition but there are others that are good too). I just add 10 or 15 grams of hydrolysed whey protein to it to boost the aminos further and provide a "second wave" of amino acids to the muscles.
Nutritionist and Supplement Specialist
The EAAs are most important (about 6 grams - I use EAA Stack by Universal Nutrition but there are others that are good too). I just add 10 or 15 grams of hydrolysed whey protein to it to boost the aminos further and provide a "second wave" of amino acids to the muscles.
Nutritionist and Supplement Specialist