Being on a calorie deficit, is HIIT best for fat loss or low intensity(like 30 min slow run/walk). My fat% is 23 and LBM is 54 kg.
I weigh 68kgs and my somatotype is ecto.
My metabolism is quiet low due to a severe muscle loss in my body.
Itās an individual thing. I have better results with LISS, but others swear by HIIT.
That said, perhaps focusing on gaining muscle mass would be better for you at this juncture?
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But shouldnāt I get down to 15% body fat first.
My limbs are quiet thin. But I have a big belly and my hip size is .91
No, especially not if youāre carrying less muscle than normal secondary to āsevere muscle loss.ā Muscle burns calories, so if you donāt have much muscle, your metabolism is going to be that much slower.
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Right ā¦makes sense totally. So my BMR is 1700.
Iām aiming to consume 2000 kcal per day.
I workout in the morning at an intermediate level. So, could you suggest a pre workout meal.
I was planning on having 1/2 scoop whey (12gms protein) + 300 ml milk (9 grams protein) or one banana + 1 scoop whey.
How did you arrive at this number?
Well I used the Harris benedict equation.
BMR I calculated equalled to 1741(sorry, not 1700)
So, I referred to various articles on gaining which said that if I want to gain, I need to increase my calorie intake by 400-500 than my BMR
Did you adjust the calculated BMR for activity level?
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Umm, no I havenāt.
Okay so here it is, ( I multiplied my BMR with 1.55 as Iām gonna work 6 times a week with moderate intensity)
TDEE is 2680.26 and Iāve never eaten so much.
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Honestly, the type of cardio depends on how you lift, how many rest days, whether you do split routines, how your health such as joints are, how you eat, and lastly, what you enjoy.
Well Iām on a calorie deficit of about 1400 but will be going on calorie surplus for gaining as suggested by eyedentist.
Well Iām just curious to know, does HIIT works for thin people with big bellies who have also had severe muscle loss.
And lastly, according to the aerobic energy system, long duration low intensity utilizes fats for energy so why HIIT is better for fat loss than slow cardio.
I wouldnāt recommend HIITS in your routine if a beginner unless youāre under a time crunch. With HIIT you burn more calories in a shorter amount of time because it increases your metabolism because itās supposed to be āintenseā. So, intense your body is burning and sweating longer than ss. You can gain muscle but itās usually more in the legs and some in the stomach.
If you chose HiIT would you be running, elliptical, biking? Iāll go with cycling because itās low impact and you donāt have leg mass and say jump roping, sprinting, anything hard on joints would be too taxingā¦so, make sure you warm up and then give it a tryā¦pedal as hard as you can for 30 seconds. Then, pedal at a slow pace for two to and a max of 5 minutes. Repeat this for 10-30 minutes depending on conditioning.
Overall HIIT produces health benefits in a shorter amount of time. Youāll see lower body fat, lower blood pressure and heart rate. I have heard it helps with blood sugar but Iām not a dr.
Hope this helpsš¤
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It definitely helped.
Thank you so muchš
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No problem. I am glad it helped. 
Have you tried it?