How to loose fat and keep muscle? A few questions.

[PitbullParsons]

Resistance training is tenfold better than cardio on a deficit. It's best to purely do resistance training maybe with some HIIT aswell as at least 30% of your calories from protein to retail lean body mass.

If you aren't on a deficit you are going to maintain or gain weight. This is boxing, a cardio sport. You need to be training cardio more than anything. This is also about losing weight and cardio is better than resistance for that due to the fact you lose fat, water, and muscle however combining both is ideal as it maintains and even builds muscle.

[Hype job]

If you aren't on a deficit you are going to maintain or gain weight. This is boxing, a cardio sport. You need to be training cardio more than anything. This is also about losing weight and cardio is better than resistance for that due to the fact you lose fat, water, and muscle however combining both is ideal as it maintains and even builds muscle.

No, it's not.

Combining both is okay if you're afraid of losing your endurance, but when you're on a deficit you want everything or at least 90% of what you lose to be pure fat, nothing will be better on a deficit than sufficient protein and resistance training.

[Facade]

1. for fat loss purposes high intensity cardio is generally not recommended. It could, however, be useful in other areas ofc. HIIT can have its place, but i'm assuming you're specifically referring to high intensity cardio

2. at this particular point there is no consensus on the place of cardio. Basically there are three positions, that i've come across at least: No cardio, just weight lifting (a calorie deficit should be enough, cardio could make you lose muscle); low intensity cardio, the main argument here is that high intensity cardio supposedly puts extra stress on the body and makes the body 'burn muscle'; and finally HIIT, reference is often made to numerous study that show better fat loss results. The counter-argument is often made that at lower fat percentages HIIT burns muscle as well. Regardless of someone's position on the matter. One of the best reasons/moments to do or consider cardio, in my opinion, is when you reach a point where you cannot eat any less without endangering your health. At that juncture it might be a good idea to create the calorie deficit by exercising more in stead of eating even less.

3. Why the body does what it does, can be discussed till no end. The 'why' question is perhaps less relevant than the question whether or not this process takes place. Perhaps things are not as clear as they seem and there is no definitive explanation that everyone agrees upon. On this link for example, the small deficit is being challenged, backed up by some research: http://www.bodyrecomposition.com/fat...olism-qa.html/

[AddiX]

One of the best reasons/moments to do or consider cardio, in my opinion, is when you reach a point where you cannot eat any less without endangering your health. At that juncture it might be a good idea to create the calorie deficit by exercising more in stead of eating even less.

This is a great point and is often overlooked.

I'm so tired of hearing the "don't do cardio crowd, just lift and eat at a deficit."

Yes you can do it that way, but what no one tells you is that its not for everyone. I've been in gyms for either sports, boxing, or weight training for over 10 years. For me to cut weight I need to do cardio.

Even the body builders I know, they don't do cardio and almost brag about that. But come competition time, you'll even see them doing cardio to cut weight.

I don't know when it got so cool to say don't do any cardio to cut weight, But I think its pretty ridiculous, especially for most people who aren't counting there macros.

[Hype job]

This is a great point and is often overlooked.

I'm so tired of hearing the "don't do cardio crowd, just lift and eat at a deficit."

Yes you can do it that way, but what no one tells you is that its not for everyone. I've been in gyms for either sports, boxing, or weight training for over 10 years. For me to cut weight I need to do cardio.

Even the body builders I know, they don't do cardio and almost brag about that. But come competition time, you'll even see them doing cardio to cut weight.

I don't know when it got so cool to say don't do any cardio to cut weight, But I think its pretty ridiculous, especially for most people who aren't counting there macros.

Who reaches that point though? Unless you're really short. The problem with cardio on a cut would be the issue of hunger.

[AddiX]

Who reaches that point though? Unless you're really short. The problem with cardio on a cut would be the issue of hunger.

I was more point to the fact cardio is fine for losing weight.

Not the endangering health part. If you health is in danger than you should probably stop.

To me, the whole don't do cardio movement for weight loss is some sort of Internet gym bro hipster bs.

[leathernvouges]

Go look a@ pictures of long distance runners then look @ pics of sprinters then ask yourself which one is better for getting u shredded

[Hype job]

I was more point to the fact cardio is fine for losing weight.

Not the endangering health part. If you health is in danger than you should probably stop.

To me, the whole don't do cardio movement for weight loss is some sort of Internet gym bro hipster bs.

It's not that you shouldn't do it, more that it's not necessary. For many it makes them hungry. Not only that but it's not the best thing for retaining lean mass which you're at risk of losing when on a cut. Resistance training is definitely a must on a cut.

[mike1010011]

Go look a@ pictures of long distance runners then look @ pics of sprinters then ask yourself which one is better for getting u shredded

It depends on what you want to do. I did track and cross country for 3 years in highschool,and the training was like night and day. When it was cross country,we wernt allowed to touch any weights because it would put on unecesarry muscle. We would do anywhere between 3-9 miles a day,sometimes 12 when it was long run days. I honestly looked like a skeleton because I had no muscle,and I was burning everything I ate. On the other hand,when I did track,we focused on speed and power. We were encouraged to do a certain amount of weights,and the most that we would run was 2 miles a day split up into high intensity intervals. I'm 5'9 and when I'd finish cross country season,I'd end up at 133 lbs,and I'd look like a starving 3rd world country child,despite all that I ate. When I'd finish track season,I'd be at 144-147,and I would look cut as hell,and I'd still be able to eat what I ate in cross country.

[AddiX]

It's not that you shouldn't do it, more that it's not necessary. For many it makes them hungry. Not only that but it's not the best thing for retaining lean mass which you're at risk of losing when on a cut. Resistance training is definitely a must on a cut.

Your body just doesn't go burning muscle because you did some cardio.

I'm not advocating running a marathon here. Hiit,jump rope, heavybag, stair machine, even a nice jog, are all fine for cutting some fat.

Most people either overestimate or underestimate there macros, cardio is a great way to help regulate that.

This crazy idea that your body will just start eating its own muscle is halarious.