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What's Better for Fat Loss: Fast or HIIT?

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  • What's Better for Fat Loss: Fast or HIIT?

    On a rest day, assuming a normal lifting schedule (3-4x a week), Slow Movement ~ 2hrs and assuming we are talking the same number of calories (~ 300-350) what is better for fat loss - fast longer and miss an extra meal (lunch) or eat earlier, have the lunch and have a HIT cardio session (~ 30 min)? Is it better not to consume calories or consume and burn off? Calories are from eggs if that makes any difference.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  • #2
    All things being the same (burning the same amount of calories, and the end total caloric intake being the same over the 24 hour period) I don't think either is "better". Just comes down to which you would rather do.
    My nutrition/fitness/critical thinking blog:

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    • #3
      Would not HIT help mobilize blood to the stubborn fat areas or something like that increasing fat burn? Or is there any magic in fasting longer, so fat again will burn faster/better?
      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
      When I let go of what I am, I become what I might be.

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      • #4
        The thing that burns the most fat is doing HIIT while in a fasted state. This is because both fasting and HIIT increases HGH production, whereas insulin suppresses HGH production.

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        • #5
          I doubt fasted HIT is an option. Can't get out of work early enough for that.
          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
          When I let go of what I am, I become what I might be.

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          • #6
            Originally posted by diene View Post
            The thing that burns the most fat is doing HIIT while in a fasted state. This is because both fasting and HIIT increases HGH production, whereas insulin suppresses HGH production.
            Not sure how valid this is, especially for HIIT.

            I can see the argument that low intensity cardio can mobilize more body fat in fasted situations, but glycogen dependent exercise such as HIIT won't have the same effect.
            My nutrition/fitness/critical thinking blog:

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            • #7
              I have a very strong opinion on this that I use myself, so I am (for once) explaining my own rationale, instead of my usual devil's advocate

              My number one weight loss tool is to do LISS (usually hiking or CC skiing in the winter for me) after long fasts. The reason for this is that your glycogen is already very depleted due to the fact that you haven't eaten in 18 hours. This means that there is NO LONGER any glucose left for my muscles to use for energy....glucose will ALWAYS be used preferentially before fat. (Or to go geeky, glycolytic oxidation is always preferable to beta oxidation)

              On a long hike after fasting, I am literally "running on fat". I believe that this is the most primal thing one can do, because it is incredibly natural....our bodies store fat the way they do for this purpose.

              A HIIT session WHILE fasted will demand glucose for its efforts (beta oxidation will not produce energy fast enough). To fill this need, the body will break down its proteins in order to supply it. In other words, you burn muscle in an attempt to make muscle. Not smart. Not to mention that you will likely put in a pretty rancid HIIT session if you do it fasted. YOu have run through your muscle rocket fuel of glycogen, so your bursts will be very short and creatine-based....after that runs out you are a slow poke, and the whole thing has defeated its own purpose.

              A HIIT session should be done with a full tank to really allow for max output. Lifting or LISS is great fasted; interval training is the exception, IMO. I am more than happy to be proven wrong here, but I never touch it while fasted.
              "The soul that does not attempt flight; does not notice its chains."

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              • #8
                Originally posted by TheyCallMeLazarus View Post
                A HIIT session should be done with a full tank to really allow for max output. Lifting or LISS is great fasted; interval training is the exception, IMO. I am more than happy to be proven wrong here, but I never touch it while fasted.
                I'd definitely agree with this. I also find HIIT to really blunt my appetite on the day I do it, but the next day or two I am much hungrier. So I usually do it the day before I do my lifting, which helps me eat be able to eat more after lifting and less on non-lifting days. I don't know if that's necessarily a good strategy, but it works fine for me.

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                • #9
                  For me lifting is dangerous when I am fasted >10 hrs. Unfocused and uncoordinated, tend to drop things, which is not a good news when handling plates and bars.

                  I managed without lunch, so I will just walk my last 30 min segment home and bypass the gym. I am interested to see the impact on appetite and lifting tomorrow. Today was bearable, I would estimate ~ 20 hrs or so break between food intakes.
                  My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                  When I let go of what I am, I become what I might be.

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                  • #10
                    Originally posted by luravua
                    The thing that burns the most fat is doing HIIT while in a fasted state.
                    All the research I have read agrees with this also.


                    London UK

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                    • #11
                      Exactly, to answer the original question: BOTH! Not only do you burn fat, you also increase lean mass. Make sure you eat properly when you break the fast though because you need to recover.

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                      • #12
                        Assume that BOTH is not a valid answer. Real life is rarely perfect, so if you have to pick one, what would be more efficient for the rest days?
                        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                        When I let go of what I am, I become what I might be.

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                        • #13
                          I agree that you shouldn't do HIIT in a glycogen-depleted state. By " fasted state," I meant after a shorter fast, basically after several hours of not eating. For me that means doing it in the morning, before I eat anything and after a 12- to 14-hour fast, usually. My glycogen stores don't deplete that fast. Sorry, should have made that more clear.

                          Sent from my LG-VM696 using Marks Daily Apple Forum mobile app

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                          • #14
                            It seems like doing HIIT in a fasted state wouldn't give you as good of a workout. Your body just doesn't have as much umph to give. I would think that would be a workout in which things get sloppy, you don't lift as well, etc. I don't know....just my opinion though.

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                            • #15
                              You might find Jordan's stuff interesting.
                              To Be A Beast | thefitcoach
                              Dialing in the Training: Three Case Studies | thefitcoach
                              He answered some questions I had about LISS and HIIT here:
                              Why does cardio work for some but not for others?
                              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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