Is 10 mins of mid-high intensity cardio enough to shed some fat?

[falco21]

Couple differences here, biggest one is I am not talking about eating below BMR, I am talking about eating below TDEE. So at the end of the day we can eat 2700 calories with no cardio with a TDEE of 3200 or we can add cardio and eat 3700 calories with a TDEE of 3200. This is an oversimplification but I state this just in reference to your question on BMR. Couple other things to consider, when dieting below maintenance a Keto diet will usually require a "refeed" at least once a week while a carb cycling method addresses this as well with a meal every 3-7 days that will usually be around 1,000 calories over TDEE. This purpose of this is to avoid the exact scenario which you describe above. Also, most cutting diets are 8-12 weeks long which will normally be too short for a significant lowering of BMR.

I am still a huge proponent of cardio I have just changed my views on the most effecient way of doing it. I spent years doing 30 minutes fasted in the AM followed by 30 minutes PWO, light intensity (120-130BPM) on both 7 days a week. After much debate with someone smarter than me I reluctantly gave in and tried the HIIT method. 3 sessions a week, 30 minutes each. I am can attest that the HIIT style has kept me much leaner and gave me 5 1/2 hours a week of my life back. My wife switched as well and had the same results. When in contest prep we both start adding in some light intensity sessions as well.

Very informative thread, but Fireguy let me ask you something. I have also been involved in the contradiction between a slow and steady rate as opposed to HIIT. I feel HIIT has always given me the best results. You said here that you do HIIT 3 times a week for 30 minutes. Could you please elaborate more on how you go about doing the workout? Another words, how long do you sprint for and how long do you walk or jog for? Also, are you doing this in the morning on an empty stomach or PWO?

Just trying to get an idea of how it is supposed to be done.

[dooie]

Very informative thread, but Fireguy let me ask you something. I have also been involved in the contradiction between a slow and steady rate as opposed to HIIT. I feel HIIT has always given me the best results. You said here that you do HIIT 3 times a week for 30 minutes. Could you please elaborate more on how you go about doing the workout? Another words, how long do you sprint for and how long do you walk or jog for? Also, are you doing this in the morning on an empty stomach or PWO?

Just trying to get an idea of how it is supposed to be done.

Hey bro to answer your question, I do this a lot for football, I like uphill sprints, sprint for 30-45 secs or even 80% for a min and then rest(keep walking) for 2-4 mins, the less the better, if your cutting, do it fasted or PWO, try doing 6-12 sprints. Ps for footy training we will do this for sometimes up to 40mins! (many ppl throw up)