The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    best way to keep gains but burn fat

    hi guys i wanted to know what is da best way to keep muscle but burn fat. my friend recommended to me to do cardio on my days off from gym but i am not sure. no i am not trying to gain muscle because it is very difficult to build muscle and burn fat.

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  3. #2
    Senior Member
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    All you need to do is burn more calories than you intake. Cardio would be one way of doing this, but it's not even necesscary. You could just diet (make sure to still hit the gym) and you will be fine. Eat less than weight-maintinence calories.

  4. #3
    Wrecker of Homes d'Anconia's Avatar
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    Look up HIIT (High Intensity Interval Training). I've been doing it 1-2 times a week for the last 7 weeks or so while I was bulking up. I can see my abs better than I could before the bulk session and yet I've still put on almost 10 lbs of mass (mostly muscle I assume) during the last 7 weeks.

    On another note I don't think that just running on off days will work since your muscles need plenty of nutrients and calories to build up and you running will just tap into that supply. It takes a good day or more for food to be digested completely from the time you put it into your mouth.

    In my ISSA Certified Fitness Trainer manual/book it says that you can possibly do what you're thinking of but of course it brings up the idea that you would need to keep that cardio day away from lifting days... and that might be difficult depending on your splits and routines.

    Do you just want to maintaing gains and burn fat or increase gains?
    I would think it'd be easier to maintain gains than to make/increase gains.

  5. #4
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    where do i search for hiit.ohh by the way u didn't mention when do u do hiit and for how long.
    Last edited by bigbrother; 06-28-2005 at 12:14 AM.

  6. #5
    permanently bulking Titanium_Jim's Avatar
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    Cardio's effects wear off as soon as you stop doing the cardio exercise, unless you've made it into a progressive strengthening cardio exercise somehow. The better anabolic effects are achieved by focusing on your eating schedule. If you can eat the right things at the right times (I. E. high GI carb before workout, protein shake after workout, cottage cheese or peanut butter before bed, etc.), you will naturally burn more fat especially if you eat more than five times a day. Resistance training promotes a muscle-building, fat-burning mode if your diet, rest and stress are in order.
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  7. #6
    Wrecker of Homes d'Anconia's Avatar
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    Quote Originally Posted by bigbrother
    where do i search for hiit.ohh by the way u didn't mention when do u do hiit and for how long.
    My bad. My split is like this.

    Day 1: Chest and Back
    Day 2: Legs
    Day 3: Torso
    Day 4: Shoulders/Biceps/Triceps and HIIT Session #1
    Day 5: Rest
    Day 6: HIIT Session #2

    Now when I do HIIT (which by the way you can search on this forum and find a good amount of information on, definitely read the "Why HIIT Rocks" thread... at least I think that's what it's titled and it'll take you a while to read.). Anyway I just go to a track in my running shorts and some good running shoes and jog around the track once then stretch my legs and torso for a few minutes.
    Now I walk the curves and sprint the straight-aways. When I sprint I sprint usually 10-15 seconds and when I walk the curves it takes me about 75-90 seconds to walk the curve (yeah I know I'm slow, but I've been told numerous times that it's the sprinting part that counts, not the rest period... so just make sure you're prepared for the next sprint). Overall I will probably do about 11 sprinted straightaways and then I'm spent. I started off doing only 9 I believe (a few weeks ago) and first time I stepped up to 11 I was very very sore.
    The first couple times you do HIIT you'll probably get pretty sore (reason I keep it away from my Leg day) and if you go up in # of sprints you'll probably get sore again. Make sure that you stretch enough cuz sometimes my hammies and hip flexors get a little strained.
    For timing I usually use either a small watch or my iPod. Don't be looking at your watch while you're sprinting though, just know roughly how long it takes you to sprint the straightaways (nobody will do under 10 with regular running shoes). And remember that your sprinting will get slower and slower during the workout. Anyway sprints are supposed to last 5-15 seconds for best result.

    There's my 2 cents, feel free to ask me some more q's if you need to. Basically I've been eating up a storm while bulking and yet my BF% hasn't gone up at all and I think it might even have gone down a bit... which for a period during a bulking stage is enough to make me happy.

  8. #7
    Grammar Nazi BG5150's Avatar
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    There are no stupid questions, just stupid people.
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  9. #8
    Wrecker of Homes d'Anconia's Avatar
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    I remember the fact that convinced me to do HIIT. In one solid experiment it was estimated that minute-for-minute (though I believe the people being tested were on a 2:3 sprint:rest ratio... too difficult for me) that HIIT burns 9x as much fat as regular cardio. 9 TIMES!!! Now obviously you can't do HIIT for 45 minutes (well technically maybe you can if you're gnarly) but a 15-minute HIIT sesh would burn 3x as much fat as a 45 minute regular cardio sesh. If that's not amazing then i don't know what is. Everyone that needs to burn fat (90% of us) should do HIIT. Or maybe they shouldn't cuz if I'm ripped and hardly anyone else is then that = me + more ladies = more fun.

  10. #9
    Wrecker of Homes d'Anconia's Avatar
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    By the way I don't recommend doing it on a treadmill. They don't go fast enough and are dangerous at that high of speeds. Other machines where you can pile on resistance would work better. Treadmills + HIIT = Somebody making a fool of themself by falling on the treadmill and getting shot backward into whatever is in back of the treadmill...

  11. #10
    Just watch me ... Built's Avatar
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    I actually DO my HIIT on TWO treadmills side by side. My lifting partner and I hog three treadmills. We set the two outside ones on "fast hill walk" and the middle one on "stun".

    We take 30-second turns hopping onto the fast one and back to our respective hill-walk treadmills.

    I imagine it's amusing to watch...

  12. #11
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by fatrb38
    By the way I don't recommend doing it on a treadmill. They don't go fast enough and are dangerous at that high of speeds. Other machines where you can pile on resistance would work better. Treadmills + HIIT = Somebody making a fool of themself by falling on the treadmill and getting shot backward into whatever is in back of the treadmill...
    It's summertime! Get outside and do it. Go to the high school track.

    I hate treadmills. And stationary bikes! The only indoor cardio I would consider is spinning. If you have a good leader, spinning will kick your ass!

    Otherwise, why not run outside? Watch TV when you get home.

    If it's raining, suck it up and buy a rain suit.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
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  13. #12

  14. #13
    Wrecker of Homes d'Anconia's Avatar
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    Quote Originally Posted by BG5150
    It's summertime! Get outside and do it. Go to the high school track.

    I hate treadmills. And stationary bikes! The only indoor cardio I would consider is spinning. If you have a good leader, spinning will kick your ass!

    Otherwise, why not run outside? Watch TV when you get home.

    If it's raining, suck it up and buy a rain suit.
    Yeah I know but I was just saying that cuz some people for whatever reason can't sprint 100% gnarly like some of us. I usually just find a regular high school or middle school track and run it on there but I imagine it's not exactly great for my knees. I'd like to try it with cleats on the grass just right inside the track but I don't have any good cleats and plus there are clumps of grass that'll trip you up possibly.

    But yeah, it is summer and it's just another way to help yourself get a nice tan. I imagine a rain HIIT sesh would be intense (oh yeah it's supposed to be intense anyway). Rain hitting your face while you're sprinting... too bad my iPod wouldn't be able to handle it.

    Built I don't know how you do that treadmill stunt without hurting yourself. And yes I would imagine it'd be strange watching you do that.

    I agree that regular cardio is ridiculously boring. On treadmills I feel like I'm gonna fall off once I start focusing in on the TV. I usually can't hear the TV and it's on closed captioning or whatever but it's usually either too far away to read or types too quickly. The stuff they pick to show is boring anyway... baseball and news and that's about it.

  15. #14
    Grammar Nazi BG5150's Avatar
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    Cardio is boring. That's why doing itoutside makes it better. You actually get someplace intstead of just "spinning your wheels".

    Also, that's another reason to adopt HIIT...get it over quickly!

    BTW: I know that the New Jersey State Police use interval training for their recruits. They do a 30 sec run, 1 min jog, 30 sec run, 1 min jog, etc.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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  16. #15
    Wrecker of Homes d'Anconia's Avatar
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    Looks like I'm staying away from New Jersey... not like there is anything to do or see there anyway LOL... just kidding.

  17. #16
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by fatrb38
    Looks like I'm staying away from New Jersey... not like there is anything to do or see there anyway LOL... just kidding.

    I know you're kidding, but within a two hours drive from my house, there is almost anything that one could want to do. Personnaly, professionaly, food wise, vice wise. I have the beach, oh, two blocks from my house. New York City is 45 min away. Philly 90 min. Atlantic City is about 90, too. Tons of golf courses and mountain biking. Camping. Hiking. Fishing. Drugs, too, if you're into that. Hookers. Dungeons and Dragons clubs. Pizza places, oh boy do we have pizza places! Skiing & snowboarding. Water skiing. You name it we got it!
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  18. #17
    Breaker of Skulls Guido's Avatar
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    Dude, HIIT is GNARLY and INTENSE!




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  19. #18
    Team Chesticles! Unholy's Avatar
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    ud 2.0 is pretty good in this department.
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  20. #19
    Wrecker of Homes d'Anconia's Avatar
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    Quote Originally Posted by XxH0LyWaRsxX
    ud 2.0 is pretty good in this department.
    Maybe a n00b question but what is UD 2.0? I'm not familiar with the term.

  21. #20

  22. #21
    Team Chesticles! Unholy's Avatar
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    It is one of the few diets that will allow you to gain muscle mass while burning solid amounts of fat. Do you know what your bodyfat percentage is? even a ballpark figure would help.
    5'11" 185lbs 9% BF
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  23. #22
    Formerly Nick Hatfield SW's Avatar
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    Make sure to lose the fat slowly. If you do it too fast (too much cardio in one day) you will lose muscle. There is no "quick fix". I suggest 20-30 min of cardio every other day in addition to lifting, getting plenty of protein, eating your fill but no more (no snacking) and getting 7-8 hours (at least) sleep per night.

    Don't forget the duh stuff: Eat less, keep protein high, kick all trans fat and cruddy food.
    Last edited by SW; 06-28-2005 at 01:50 PM.
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  24. #23
    Wannabebig Member
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    now do i do hiit on my days off or on. i was thinking of doing it in the morning before breakfast on my days off.

  25. #24
    Team Chesticles! Unholy's Avatar
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    that works.
    5'11" 185lbs 9% BF
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  26. #25
    Wrecker of Homes d'Anconia's Avatar
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    I've heard people recommend against doing it with an empty stomach though. Sorry but I can't remember why right now but if you search some of the major threads on it they touch on it there.

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