IMPORTANT NOTE: One important piece of information that didn't make it's way into this video is the fact that NONE of the studies conducted on HIIT training (Baylor College, FSU Tallahassee, Quebec, etc) were done using participants that did regular and intense weight training. These studies are the basis for just about every article and video out there that touts HIIT training as the ultimate way to burn fat. This is one of the key points that I was trying to make toward the end of the video.
James Grage - The Muscle Geek Question... I started doing my cardio (elliptical 30 mi) after my workout. Am I still good to take my protein shake or should I take it between the workout and the cardio???
Can you please make videos about different kinds if diet. Like for instance I'm 185lbs and I'm trying to maintain my weight with leaner muscle. What kind of diet should I follow?
So I stumbled upon this video and I will say that I am only an enthusiast when it comes to training. I don't hold any degrees but i have take some biology class and do have a deep understanding about how the body works due to my job as a paramedic. I have done research on both steady cardio and HIIT, and I do have some thoughts on info covered. The EPOC is not necessarily where the loss in weight/fat comes from. It definitely plays a role and if you do HIIT your EPOC will be greater equaling greater calorie loss. But during HIIT training you burn through your Glucose reserves, when your done and your body must recover and your body switches to fats for fuel in order to conserve glucose. So you are actually burning fat post workout equaling greater fat loss and in turn greater weight loss. The intensity of HIIT causes more muscle damage than steady cardio, increasing the calories spent to repair the body. You also build muscle from HIIT. With regards to the HR ranges. I've never really had a HIIT workout where my HR has gotten down to 50-60% during my rest phase. I would have to wait a longer amount of time than 1-2 minute to accomplish that and even then as the workout progresses the wait would become longer and longer. The "wait till your resting HR hits it's 50-60%" is more for ppl who are out of shape. HIIT also causes an increase in production of mitochondria. This is because during the interval you are taking your body past the point where is can supply a sufficient amount of O2 to the muscle because the demand is to high. I.e. The demand eventually calls for more O2 than can be processed by the mitochondria. This causes the body's cells to produce more mitochondria in order to consume more O2. The more mitochondria the more O2 can be used and the more work that the muscles can handle. This in turn is why your HR will become lower over time and can handle greater stimuli. Your cardiovascular system does not have to work has hard to supply the O2 because your cells can now consume a larger amount the O2 supply in your blood. This is not necessarily something everyone needs to have as a goal but it does increase you CV ability. There is a conflict in my opinion when you pile weight lifting on top of HIIT. And that's because you can cause to much damage to where you will not make sufficient gains, you night even lose muscle. I usually do one or the other but usually will I involve resistance training in my HIIT workouts in place of lifting weights. As far as calories burned in steady vs HIIT. Most calorie monitors go off of time, HR and speed. So they will most likely add up to at least being the same if you are doing resistance free training. Most ppl don't do 1:1, it's usually 1:2 or 1:3. So if you for instance did 30s burst on a stair master with 1-1.5ms of rest you probably just about equal the same amount of time, when you incorporate a warm up and cool down, as the steady cardio and reflect around the same amount of calories burned. When you start doing resistance training with HIIT you more than likely will be burning a greater amount of calories that your Fitbit or other activity monitors will account for. However steady cardio does have its place. It increases endurance and is a safer method for beginners due to low demand on the CV system and is more practical for Body builders or ppl who are concentrating on lift as it is less likely to cause excessive muscle damage/deterioration. It is also good to switch to steady cardio to give your body a break from HIIT every so often. In the end I think it all depends on your level of fitness and goals. At the moment my goals fall more in line with the benefits of HIIT. But if in a few months I start to focus on lifting again I would probably cut back of HIIT or just switch to steady cardio.
Hi, I really enjoyed your comment here. I've actually just uploaded an extensive video looking at HIIT vs Cardio, where I attempted to really crunch down some numbers. I wonder what you might think? Kindest, Chris --- th-cam.com/video/3xF1Wu3iECI/w-d-xo.html
You don't push products on everyone You don't click bait You give honest educated advice You don't get involved in TH-cam drama Hands down one of the top you tubers for fitness
I've been watching all your videos for a while and you've got some amazing content. This is one of your best videos. Glad to see someone lay out the facts of both sides without any bias so someone can decide what is best for their individual plan. Keep up the great work.
I dont know why anybody would bother to watch anyone else apart from James on TH-cam.. Consistently the best and most intelligent advice available. Thanks for your effort in providing us simple folk with all your hard learnt experience. You quite literally are the man. Cheers from the UK
You're calculating the EPOC calories incorrectly. EPOC doesn't indicate how many more calories you burn post-exercise relative to the calories burned during the exercise bout, but instead relative to your resting metabolic rate (RMR). If your EPOC is 14% post-exercise for 16 hours, and supposing your RMR is 83kcal/hr (roughly equivalent to 2000kcal/day), then you've burned an extra 186kcal. Admittedly, your EPOC won't be a constant 14% for 16 continuous hours before suddenly dropping back to 0%; it'll be some sort of curve with a rise, a leveling off, and a decay---and it's the area under this curve that matters. It'd be great to know what this curve looks like, and how it relates to the intensity and duration of exercise, but AFAIK the state of sport science is pretty shit---small sample sizes, spotty data collection, and hoping to fill the gaps with questionable meta-analyses (please correct me if I'm wrong).
In addition to this, I do not know anyone who puts out max effort 95% hr and returns to baseline hr within their short rest time. Meaning they burn more calories per minute during the entire workout
@Hezekiel, you are NOT wrong! This is exactly the problem with measuring EPOC (the need to hold individuals connected to respirators for tens of hours post exercise to measure that area above the (RMR) curve, which is also different for every individual, form of aerobic exercise (i.e., HIIT vs MIT), and is connected in weird weighs to concurrent strength training which has its own significant (and overlapping) contribution to EPOC.
Essentially came down here to say exactly this, EPOC isn't being calculated correctly here, to a meaningful enough extent as to be quite misleading (big James fan and have sent many to this channel, but this deserves being made clear). There are even more factors that aren't included here either (stress, stress management, extent of trainees sedentary behaviour, etc), but an attempt at an all-inclusive type video on the subject is probably a fool's errand, which James knows I'm sure and which he didn't attempt for that very reason. Ultimately a good trainer will know that the answer is always "it depends", when deciding on the merits of the two training styles mentioned for a given trainee.
What SteelBlueVision stated! The problem with these studies is inherently related to their design. Even subjects that "complete" the study, might not be 100% compliant against study requirements. Any conclusions will directly apply to the population under study, and any extrapolation outside that group (regardless of how precise and/or accurate) will always remain as an approximation. For the average viewer, James' presentation fits the bill.
I have been researching this topic and am really impressed how articulate, thorough and clear this video is. I am 72 year old overweight male trying to burn fat as efficiently and effectively as possible. I just hit the subscribe button and look forward to reviewing your other videos. Thanks for such a thoughtful presentation.
Really good presentation, James. One thing I wish you had touched upon once you started to include all factors of prep/training is sleep. I think it's really hard to maintain and perform a rigorous prepping schedule without good sleep. For most of us it sets the tone of the day, regardless of schedule.
why would anybody give this video a thumbs down smh. this guy is awesome. thanks James, keep the knowledge coming. You help so many people. love your vids.
You my friend, are a genius. I'm sixteen, and have been lifting seriously for about two and a half years, and I've put on a respectable amount of size and strength, but I'm trying to start my first major cut, and this has helped me out a lot in setting up my diet and structuring my workouts. A lot of good information, a lot of critical thinking, and consequently, a lot of respect. Love your videos man, keep it up.
I have been trying to learn what is most effective for me. And all the information I have come across thus far has not been as informative in layman terms. Thank you from the bottom of my heart for sharing this! I subscribed and will watch more of your videos to see what else I can learn! Honestly, you are the only person I have ever been able to follow mentally... not that others are not good, I just don’t get it. My mind is very adverse to science and anatomy, unfortunately. Again, thank you!
i am astounded! i subbed a week ago..following your advice. Started a diet/exerise program a few weeks ago...After many years of being out of shape & 30 pounds overweight...I committed to 'getting it done' . i'm seeing small improvements after just ten days. I'm devouring your videos & following your advice...on nutritian & effective exercises... ( I work in hospitals..patient monitors & electronics...and I see too damned many obese heart attack patients...many of whom are at least ten years younger than me. I don't intend to become one of them... ) Thank you for all your work & advice! I'm 64 years old..and I'm pumped!
One of the best, most explicative, videos I have ever seen about fat burn and especially energy usage... I had so many questions and misconceptions about cardio and it has all been covered up in this video. Thank you!
I am a personal trainer. It is great to hear your point of view. It is exactly mine as well. You did a great job with the video. I teach steady state and HIIT, both have their place in your work out, one is not better than the other, they are just different, which is excellent. Variety is key to keeping our bodies alert, ready for the next challenge, and avoiding injury. Variety and balance with your exercise and nutrition.
This is a good video for all the cardio bunnies to watch. Has anyone tried Lyle McDonald's fat loss protocol? Basically do 5 minutes of 15:45 HIIT and then 30 minutes of steady state. Supposedly the HIIt mobilizes fatty acids into the blood stream and steady cardio burns it up, kind of like what James is saying about doing weights first. I've been doing it for a month and I'm finally chipping away at that stubborn lower back fat -- and it's the only thing I've changed in my routine. No change to diet.
As a 57 year old man - who after some health issues - has fervently peered into the benefits of diet, weight training, and cardio to preserve my quality of life and health in my senior years, I found your information to be very informative and stimulating! As I am woefully novice as to how to utilize HIIT, SSC, and diet to impact my health in a positive way, vids like this one has given me more insight and direction in my fitness regimen. Just FYI, I have utilized HIIT and SSC to improve my conditioning for my main sport, tennis, and have found HIIT to be far more effective for conditioning and endurance. So while I greatly appreciate your arguement concerning the negligible differences from a fat burning standpoint of the two, I've personally seen a large difference between HIIT and SSC from a conditioning standpoint - HIIT being superior. Thanks again, liked and suscribed!
James' comment of "eating into your diet" is like drinking more water for water loss, made really great sense to me!I'm definitely going to be looking at my food-intake with that perception in mind from now on. I gotta keep my body "calm and assertive" so it doesn't become insecure and store undesirably.The muscle-whisperer!I do both constant state and HIIT. When I'm low carbs, I do HIIT, MISS, LISS without any weight training. I like to imagine I'm giving my muscles more of a buffer for the decrease in carbs taken in. 5 days before I bring carbs back in, I remove HIIT and do weight-training (no maxes), depleting my glycogen. On the day I bring carbs back in, I smash the weights and pick up the pieces!!! After the weight-training, I walk past the cardio-equipment for my LISS ;)
There are many benefits to slow easy cardio rather than hiit. With easy cardio, you don't have to worry about anaerobically overtraining, you build blood capillaries and mitochondria, it helps your nervous system to be more relaxed and out of "fight or flight", it will lower your resting heart rate, and build aerobic enzymes. Training anaerobically maxes out in 2-3 months before you start stalling and regressing. Check out the free PDF, "the myth of hiit". It was eye opening to me, someone who previously trained "cardio" only using hiit
Damn, James. We already knew you were the man, but now you just killing the game. Thank you for this video. As usual you speak truthful knowledge. I always felt this way about the argument, but you just confirmed it with straight math and basic logic. Genius!
At first I saw the video is about 30min long and didnt wanna see it. But after the first 5min couldnt get my eyes of it!!! Great work man awesome video!
This info is HUGE! Thanks so much for your incredible videos James. I used to spend a minimum of 1.5 hrs in the gym 5 days a week. Now I spend 45 mins doing your intensive workouts and getting better results. Now I'm going to add some steady state cardio to the end. Also, your point on fat depletion primarily from a higher metabolism...I always wondered this, but no one confirmed it until you. Thanks again James!
This is the most difficult aspect of bodybuilding for me! I have no clue what to do to lose fat and keep the muscle I've struggled to put on! Everybody says something different on the subject, so much conflicting advice....UGH!!!!!!
Just another TH-cam cat I'm the same way. I find it hard to put muscle on as well. Trying to lose fat and keep muscle is extremely hard for me. Plus I'm a bit lost with trying to figure out my maintenance calories. Bodybuilding sure isn't easy lol
Take from me, you want to focus on weight training while doing your usual steady pace cardio (that is the way to go) especially if you are tall. H.I.T.T will no doubt burn fat like butter, but you will also burn muscle and get smaller guaranteed (I have tried them both the hype is nothing but a myth).
James' vid is sound advice but I found increasing protein to over 1g per lb has been working for me, check out JIM stoppani vids, he knows his stuff as well. I dont do much carido at all, maybe 1- 2x a week 15-20 min after work out i run at 6-8 mph on the treadmill. when i started working out 5 or 6 months ago i was at least 16-17% BF and weighed about 185 now i weigh 182-183 but i am 12-13 % BF. pretty much Ive been burning fat while making really amazing gains in every set I do. Its a slow process. in the next for months i will probably move up to over 190 but maybe 11-13% BF. I think body weight is over rated, its lean body weight which is muscle that should be the baseline for your gains. So even though i actually lost a few lbs im much stronger and 4-5 % less fat overall.
Really enjoyed this video. It is a very clear and easy to understand explanation on Moderate steady state cardio vs HIIT. Personally, I have used moderate steady state. Both systems work, but HIIT is harder to adhere and is counterproductive if you add intense weight training on top. Also, like James mentions most people don't do moderate steady state, they do slow steady state since they do not reach the 60% to 75% max. heart rate, and many don't do HIIT either since they don't hit their max. and they stop between bouts. James is a very down to earth guy, I'm enjoying his videos.
Thanks James! I love this...Not many people will take the time to fully explain how fat loss works as well the PROs and CONs. Keep up the great work and Good luck in the Arnold Physique Competition!
This video was by far one of the more informative videos i've ever seen in terms of helping with HIIT V Stead State Cardio, it's so interesting hearing the science behind it. Really glad I came across your channel. Hope you're well and thanks for sharing such fantastic information with your following! Laura.
this is exactly the info that I have been looking for! being that I hit the weights 4 to 5 times a week it looks like steady cardio is the way to go.. awesome video my brother!!
Many people have told me to do HIIT over steady cardio. Until now I have dismissed the hype and stayed true. Now I have this to lean on when the next "advice giver" rolls around. Thanks!
The healthiest diet by far, according to Men's Health Magazine, WHO, The Chinese Study (largest health study), top MDs in America (collapsing country, my birth country), etc, veganism/plant-based. Besides human self destruction with world hunger of 1 billion people, the majority of deforestation, droughts, obesity, major health issues, animal abuse, animal extinction, etc, is due to non vegans. That, and more studies showing people are often over using protein, leading to more weight gain, kidney failure if susceptible, the proteins are stripped out of food sources and are plenty processed, etc. Yeah, good luck with all that. #GoVegan
James- Excellent No BS very balanced info. THIS is what I am looking for. This is why I continue to follow your channel. Please keep up the great work. THANK YOU!
Very informative and much needed video regarding hiit cardio. As someone thats been weight training for years achieving very low body fat has always been difficult so I tried hiit to save time and hopefully burn off more fat than boring steady state cardio with hiit and what I found is, as mentioned in the video, hiit is extremely taxing when you are already doing intense weight training several days a week. it was just not sustainable so I switched back low to moderate intensity cardio and focused on diet, which has worked for me.
Great info. I've been an active person since 1963. From little baseball, marathons, ultras and Ironman. it all goes back to moderation. The points about low carb days and steady state are good. For the regular person just trying to be in best shape as possible do a little bit of both. There is no perfect science so cover all bases and discover what works best for you. It all works if you customize it to your needs. proper nutrition and recovery. thanks for the breakdown
James as far as I'm concerned. I'd like to let you know that i watch all your vids and take in as much of your advice. Thanks to you I have made mad progress
Thanks James, your videos are always full of information we can use. I am using your advice in the gym, and being 50 years old it think i feel better now then ever - just like Mike I'm trying to get a six pack for the first time ever! Time will tell, but I know I will keep listening to your videos! Thanks for your Help!
James that was an excellent video with a thorough break down! Well done as always! I will say that may absolute favorite of this video was you encouraging people to do their own research and draw their own conclusions and to think for themselves! Facilitating free thought and discussion like that it awesome and with being the leader that you are in the fitness industry I think that it says alot. Keep kicking ass brother!
Thanks again James- this school session could easily get confusing quick. You have done a great job breaking it down and answered a lot of questions I had. Thank you most for just taking the time to educate /clarify in a manner that the information be grasped. Great work - Kill it!!!
I do HIIT 2-3 x/ wk. for 30 -40 min. for fat loss and lift 2x wk. This gives me faster weight loss results than MISS for 70 min. Maybe my RMR is higher than some but it works great for me. When I was studying exercise science we learned not to overdo on the LISS when trying to gain muscle. Not arguing with Mr. Grage, much respect, just my experience.
Can't watch the whole thing, but does he talk about the chemical release that only comes with HIIT? The increase in testosterone and also metabolic rate for 24 hours after?
I've tried MISS and HIIT both before and/or after weight training, and by far I've had the most success with 1:3 HIIT (15 seconds high, 45 seconds mid) for 15 minute sessions. That's what works best for me, I think a lot of it is because the workout is done in no time and I stick to it for weeks on end. I never even get the chance to get bored. With MISS I sometimes dread having to do it. I get shredded doing that with intermittent fasting and PPL weights 4x a week at a pretty decent deficit. Nothing else is nearly as effective, and nothing else is as easy to adhere to. For me.
Great video!!! 'Never seen any of your videos before but you kept my attention for 30 minutes. Excellent job explaining the difference. You've got a new fan...
Dude,,, GREAT video,, GREAT detail!! I'm a personal trainer and will continue to collect knowledge from you and teach it to my clients!!! I know the majority of what you say,,, but I LOVE how you break it down!! I will use this THANKS!!
Thank you James! That was very educational and useful. Actually putting the numbers in and making the comparisons is a real eye opener. I've been struggling between hiit and liss as I want to burn fat but retain muscle during my current mini cut. Thanks again.
Thank you very much for this video. I was a bit confused about H.I.I.T. verses steady state. Being new to lifting I was worried about losing gains. This really answered my questions. Great job on the information. I know what I need to do.
Great video! I had a friend convince me that HIIT was the way to go. It worked well for him but he hardly ever lifted weights.. Every time I gave it a shot I would be burn out after a week because I lift to fatigue as many days as my CNS lets me. Adding HIIT always made me regress in my training because it would quickly push me into over training and small injuries happen slowing everything down. On the other hand I can do LISS or MISS with ease and it doesn't effect my recovery. That being said I don't compete in bodybuilding so for me cardio is more about conditioning than fat loss.
As always, great information James. I think it's worth noting, even if it doesn't have much to do with weightlifting, that HIIT, when performed correctly, is the best tool available (in my opinion) to quickly build up endurance or stamina. It does wonders especially for out of shape people that are struggling to get into steady pace cardio.
I was just waiting the point to mention about your wife way of training, and that's put the comparison in what you explained for ME, very nice explaination,short and fruitful, thank you James.
I haven't watch the whole video but I once asked Charles Poliquin about HIIT. His response was that the benefit isn't in the calories burnt but the improvement in your hormonal profile. My take on it is that you you are lifting 5-6 days a week you probably should do HIIT as it would be too much stress on the body. But if you are only doing 3 days a week of lifting then HIIT sessions in between might be beneficial.
I seriously just texted a friend about 10 minutes ago and said "grage hasn't uploaded in about a week. Wtf" ... a few minutes later, I get a notification lol
100% agree with this video.I just started going to the gym and the instructor was trying to encourage me to do certain types of cardio machines that he said would give me quicker result but i ignored it. The reason I ignored it was because I didn't like the feel of the machine and I was drawn towards the treadmills and the stair climbing machine. If I was peer pressured into doing the other cardio machine my motivation would dive and I would not have look forward to going to the gym and subsequently end up not going. I'm now working out four times a week and getting friends and family saying I look much slimmer😎 Most importantly to me I feel mentally happier and physically stronger☺
Thanks you so much for sharing the information. Finally I now have the answers I need - HIIT vs steady state cardio esp for someone who lift weights. Thank you!!!
James - You do clearly convey a bias for moderate intensity. In your chart you have the correct way of doing M.I.C to be 60% - 70% max heart rate but to make M.I.C = to HIIT, you cooly make your MISS be at 75%. Great info but you started by saying people are getting wrong info and you are here to clarify it honestly yet you show bias one way LOL. Your best point is the fact that if one lifts with intensity 5 days a week getting HIIT in there is tough on recovery. But if one lacks the time unlike a professional bodybuilder, then HIIT is clearly the way. Like everything, there is no 100% correct way of doing it. Both methods absolutely work. It comes down to many factors. 1 - Fitness Level, for a beginner in poor shape HIIT may be too hard. Low intensity cardio would be the method at first 2 - Time! Do I have 40 - 60 mins? Will I be bored for 60 minutes? I can get it done in 20 mins. Choice. 3 - How am I feeling that day? I can't go all out some days, so moderate intensity is the way. Overall great info. Keep up the great videos!
Love this video. I have always wondered why I saw the top bodybuilders in the fitness industry doing steady cardio. Now just got to find a way to make it not as boring lol Great video!
In your own 6 pack university, it notes that research has shown that 10 mins of HIIT burns the same amount of calories as 50 min Steady State cardio?! The information you just provided seems to contradict the information you have in your 6 pack program?
yeh this guy is full of shit, I mean a road user like him, of course he is going to prefer LISS.. Roid users can suffer heart attacks easily, so they prefer LISS.
@@mp-sv2cp roid* There's natural like roids and synthetic roids. Even Joe Rogan and plenty others agree roids should be legal, in this rigged and pretend drug war. I didn't even know be used roids, care to provide evidence? His delts or what are you going by? It depends what you wanna do with your body, and in what time. Also, the healthiest diet by far, according to Men's Health Magazine, WHO, The Chinese Study (largest health study), top MDs in America (collapsing country, my birth country), etc, veganism/plant-based. Besides human self destruction with world hunger of 1 billion people, the majority of deforestation, droughts, obesity, major health issues, animal abuse, animal extinction, etc, is due to non vegans. That, and more studies showing people are often over using protein, leading to more weight gain, kidney failure if susceptible, the proteins are stripped out of food sources and are plenty processed, etc. Yeah, good luck with all that. #GoVegan
Hi James, I love your video's and really appreciate all the free time and effort you put into them. Thank you very much and good health and fortune to you and your family.
If your into weightlifting and primarily building muscle then your not going to be a fan of hiit. I love it. It has gotten me fit in a matter of no time and I eat what I want. It has even built up my muscles in my legs decently. I am not losing muscle at all and my body is tightening up quickly. I’m loving it!
Thank you for this great quality video, I’ve always believed in things at a steady rate without taxing your well being. The saying says “slow and steady wins the race” at least I’d rather win and reach my fitness goals without potentially injuring myself and compromising my daily life tasks such as work and family.
The best argument in this video is the one about recovery: you just can't lift hard or heavy most the week and also do lots of HIIT. The long discussion of calorie expenditure is not so useful because (1) it doesn't take into account that ALL energy expenditure exceeding calorie intake will lead to fat loss (because blood glucose levels are replenished from glycogen and fat stores via the liver, regardless of exercise type); (2) it confuses energy source with energy form - ALL physical work is accomplished using ATP, none directly using fat (the actual question for fat loss is how the body is restoring ATP levels); (3) like most sports discussions of the energy systems, it confuses dietary carbohydrates with body carbohydrates (missing the point that even if your carb intake is low to zero, if your body ever spends any time at rest then it will be full of carbs because it creates them from non-carb sources during low to zero intensity work periods); (4) it doesn't take into account the effect of different forms of exercise on other factors affecting body shape. Personally, I find that long SSC makes me sleepy, lazy and hungry, whereas moderate-high cardio and HIIT partially suppresses my appetite (or at least makes me stop wanting to eat ice cream and potato chips) and gives me better energy through the day and better sleep at night. So, again, the best argument here is the one about recovery. The second best piece of advice is to do whatever feels and works best for you.
Very informative and great information. Thank you so much. I tested mixing both into my weight training for a week, leaving the moderate cardio at the very end, and I am enjoying the results so far. Thank you thank you thank you.
Great video - thanks for sharing and great to have a fresh perspective! Also great tip around high intensity on high carb days and steady state on low carb days - gunna do this!
IMPORTANT NOTE: One important piece of information that didn't make it's way into this video is the fact that NONE of the studies conducted on HIIT training (Baylor College, FSU Tallahassee, Quebec, etc) were done using participants that did regular and intense weight training. These studies are the basis for just about every article and video out there that touts HIIT training as the ultimate way to burn fat. This is one of the key points that I was trying to make toward the end of the video.
James Grage - The Muscle Geek hey, what if you went medium intensity for 20min then at the end added 5min of hiit
James Grage - The Muscle Geek Is boxing 3 min rounds 1 min rest a good form of HIIT?
James Grage - The Muscle Geek Question... I started doing my cardio (elliptical 30 mi) after my workout. Am I still good to take my protein shake or should I take it between the workout and the cardio???
Keith Gethin on bodybuilding.com suggest to take your protein after lifting/before cardio. It's in his building muscle plan. Hope this helps.
Can you please make videos about different kinds if diet. Like for instance I'm 185lbs and I'm trying to maintain my weight with leaner muscle. What kind of diet should I follow?
I love when Sting gives me fitness tips!
Hehe ;3 #classic #govegan
with a tattoo
A man called Sting!
thanx sting,you rock!
I thought it was the bad guy from Blade Runner
So I stumbled upon this video and I will say that I am only an enthusiast when it comes to training. I don't hold any degrees but i have take some biology class and do have a deep understanding about how the body works due to my job as a paramedic. I have done research on both steady cardio and HIIT, and I do have some thoughts on info covered.
The EPOC is not necessarily where the loss in weight/fat comes from. It definitely plays a role and if you do HIIT your EPOC will be greater equaling greater calorie loss. But during HIIT training you burn through your Glucose reserves, when your done and your body must recover and your body switches to fats for fuel in order to conserve glucose. So you are actually burning fat post workout equaling greater fat loss and in turn greater weight loss.
The intensity of HIIT causes more muscle damage than steady cardio, increasing the calories spent to repair the body. You also build muscle from HIIT.
With regards to the HR ranges. I've never really had a HIIT workout where my HR has gotten down to 50-60% during my rest phase. I would have to wait a longer amount of time than 1-2 minute to accomplish that and even then as the workout progresses the wait would become longer and longer. The "wait till your resting HR hits it's 50-60%" is more for ppl who are out of shape.
HIIT also causes an increase in production of mitochondria. This is because during the interval you are taking your body past the point where is can supply a sufficient amount of O2 to the muscle because the demand is to high. I.e. The demand eventually calls for more O2 than can be processed by the mitochondria. This causes the body's cells to produce more mitochondria in order to consume more O2. The more mitochondria the more O2 can be used and the more work that the muscles can handle. This in turn is why your HR will become lower over time and can handle greater stimuli. Your cardiovascular system does not have to work has hard to supply the O2 because your cells can now consume a larger amount the O2 supply in your blood. This is not necessarily something everyone needs to have as a goal but it does increase you CV ability.
There is a conflict in my opinion when you pile weight lifting on top of HIIT. And that's because you can cause to much damage to where you will not make sufficient gains, you night even lose muscle. I usually do one or the other but usually will I involve resistance training in my HIIT workouts in place of lifting weights.
As far as calories burned in steady vs HIIT. Most calorie monitors go off of time, HR and speed. So they will most likely add up to at least being the same if you are doing resistance free training. Most ppl don't do 1:1, it's usually 1:2 or 1:3. So if you for instance did 30s burst on a stair master with 1-1.5ms of rest you probably just about equal the same amount of time, when you incorporate a warm up and cool down, as the steady cardio and reflect around the same amount of calories burned. When you start doing resistance training with HIIT you more than likely will be burning a greater amount of calories that your Fitbit or other activity monitors will account for.
However steady cardio does have its place. It increases endurance and is a safer method for beginners due to low demand on the CV system and is more practical for Body builders or ppl who are concentrating on lift as it is less likely to cause excessive muscle damage/deterioration. It is also good to switch to steady cardio to give your body a break from HIIT every so often.
In the end I think it all depends on your level of fitness and goals. At the moment my goals fall more in line with the benefits of HIIT. But if in a few months I start to focus on lifting again I would probably cut back of HIIT or just switch to steady cardio.
Josh b fantastic comment thank you. I too thought James was being unusually biased in this video lol.
I paused the video to read this, you used plain English. Thank you!
absolutely right
Josh b great explanation man thanks!
Hi, I really enjoyed your comment here. I've actually just uploaded an extensive video looking at HIIT vs Cardio, where I attempted to really crunch down some numbers. I wonder what you might think? Kindest, Chris --- th-cam.com/video/3xF1Wu3iECI/w-d-xo.html
Sonetimes losing fat can be very HIIT and MISS...
You don't push products on everyone
You don't click bait
You give honest educated advice
You don't get involved in TH-cam drama
Hands down one of the top you tubers for fitness
I've been watching all your videos for a while and you've got some amazing content. This is one of your best videos. Glad to see someone lay out the facts of both sides without any bias so someone can decide what is best for their individual plan. Keep up the great work.
I dont know why anybody would bother to watch anyone else apart from James on TH-cam.. Consistently the best and most intelligent advice available. Thanks for your effort in providing us simple folk with all your hard learnt experience. You quite literally are the man. Cheers from the UK
Great info! So glad science and numbers back up both cardio sides so you can decide which one fits you better.
You're calculating the EPOC calories incorrectly. EPOC doesn't indicate how many more calories you burn post-exercise relative to the calories burned during the exercise bout, but instead relative to your resting metabolic rate (RMR). If your EPOC is 14% post-exercise for 16 hours, and supposing your RMR is 83kcal/hr (roughly equivalent to 2000kcal/day), then you've burned an extra 186kcal. Admittedly, your EPOC won't be a constant 14% for 16 continuous hours before suddenly dropping back to 0%; it'll be some sort of curve with a rise, a leveling off, and a decay---and it's the area under this curve that matters. It'd be great to know what this curve looks like, and how it relates to the intensity and duration of exercise, but AFAIK the state of sport science is pretty shit---small sample sizes, spotty data collection, and hoping to fill the gaps with questionable meta-analyses (please correct me if I'm wrong).
really?
In addition to this, I do not know anyone who puts out max effort 95% hr and returns to baseline hr within their short rest time. Meaning they burn more calories per minute during the entire workout
@Hezekiel, you are NOT wrong! This is exactly the problem with measuring EPOC (the need to hold individuals connected to respirators for tens of hours post exercise to measure that area above the (RMR) curve, which is also different for every individual, form of aerobic exercise (i.e., HIIT vs MIT), and is connected in weird weighs to concurrent strength training which has its own significant (and overlapping) contribution to EPOC.
Essentially came down here to say exactly this, EPOC isn't being calculated correctly here, to a meaningful enough extent as to be quite misleading (big James fan and have sent many to this channel, but this deserves being made clear). There are even more factors that aren't included here either (stress, stress management, extent of trainees sedentary behaviour, etc), but an attempt at an all-inclusive type video on the subject is probably a fool's errand, which James knows I'm sure and which he didn't attempt for that very reason.
Ultimately a good trainer will know that the answer is always "it depends", when deciding on the merits of the two training styles mentioned for a given trainee.
What SteelBlueVision stated! The problem with these studies is inherently related to their design. Even subjects that "complete" the study, might not be 100% compliant against study requirements. Any conclusions will directly apply to the population under study, and any extrapolation outside that group (regardless of how precise and/or accurate) will always remain as an approximation. For the average viewer, James' presentation fits the bill.
I have been researching this topic and am really impressed how articulate, thorough and clear this video is. I am 72 year old overweight male trying to burn fat as efficiently and effectively as possible. I just hit the subscribe button and look forward to reviewing your other videos. Thanks for such a thoughtful presentation.
This by far is the best video EVER about cardio! Leave it to the man James to do it right. I have truly found my mentor
James, as always...thanks for this free info. Appreciate this stuff so much you don't even know.
Really good presentation, James. One thing I wish you had touched upon once you started to include all factors of prep/training is sleep. I think it's really hard to maintain and perform a rigorous prepping schedule without good sleep. For most of us it sets the tone of the day, regardless of schedule.
why would anybody give this video a thumbs down smh. this guy is awesome. thanks James, keep the knowledge coming. You help so many people. love your vids.
You my friend, are a genius. I'm sixteen, and have been lifting seriously for about two and a half years, and I've put on a respectable amount of size and strength, but I'm trying to start my first major cut, and this has helped me out a lot in setting up my diet and structuring my workouts. A lot of good information, a lot of critical thinking, and consequently, a lot of respect. Love your videos man, keep it up.
This is why I buy BPI's products. Without paying an arm and a leg, you can't get this info from other places. Love it James, thanks man.
I have been trying to learn what is most effective for me. And all the information I have come across thus far has not been as informative in layman terms. Thank you from the bottom of my heart for sharing this! I subscribed and will watch more of your videos to see what else I can learn! Honestly, you are the only person I have ever been able to follow mentally... not that others are not good, I just don’t get it. My mind is very adverse to science and anatomy, unfortunately. Again, thank you!
James, your videos have been invaluable - in terms of "how to do so," and motivation to do so. I owe you a great debt of gratitude. Thank you.
i am astounded! i subbed a week ago..following your advice. Started a diet/exerise program a few weeks ago...After many years of being out of shape & 30 pounds overweight...I committed to 'getting it done' . i'm seeing small improvements after just ten days. I'm devouring your videos & following your advice...on nutritian & effective exercises... ( I work in hospitals..patient monitors & electronics...and I see too damned many obese heart attack patients...many of whom are at least ten years younger than me. I don't intend to become one of them... ) Thank you for all your work & advice! I'm 64 years old..and I'm pumped!
One of the best, most explicative, videos I have ever seen about fat burn and especially energy usage... I had so many questions and misconceptions about cardio and it has all been covered up in this video. Thank you!
Dear Professor Grage, you just got a new subscriber. This was brilliant.
I am a personal trainer. It is great to hear your point of view. It is exactly mine as well. You did a great job with the video. I teach steady state and HIIT, both have their place in your work out, one is not better than the other, they are just different, which is excellent. Variety is key to keeping our bodies alert, ready for the next challenge, and avoiding injury. Variety and balance with your exercise and nutrition.
I am from India 🇮🇳 & last month I am complete my Certified personal trainer course...your information & videos really knowledgeable, love from India.
This is the most underrated TH-cam Channel.
This is a good video for all the cardio bunnies to watch. Has anyone tried Lyle McDonald's fat loss protocol? Basically do 5 minutes of 15:45 HIIT and then 30 minutes of steady state. Supposedly the HIIt mobilizes fatty acids into the blood stream and steady cardio burns it up, kind of like what James is saying about doing weights first. I've been doing it for a month and I'm finally chipping away at that stubborn lower back fat -- and it's the only thing I've changed in my routine. No change to diet.
As a 57 year old man - who after some health issues - has fervently peered into the benefits of diet, weight training, and cardio to preserve my quality of life and health in my senior years, I found your information to be very informative and stimulating! As I am woefully novice as to how to utilize HIIT, SSC, and diet to impact my health in a positive way, vids like this one has given me more insight and direction in my fitness regimen. Just FYI, I have utilized HIIT and SSC to improve my conditioning for my main sport, tennis, and have found HIIT to be far more effective for conditioning and endurance. So while I greatly appreciate your arguement concerning the negligible differences from a fat burning standpoint of the two, I've personally seen a large difference between HIIT and SSC from a conditioning standpoint - HIIT being superior. Thanks again, liked and suscribed!
James' comment of "eating into your diet" is like drinking more water for water loss, made really great sense to me!I'm definitely going to be looking at my food-intake with that perception in mind from now on. I gotta keep my body "calm and assertive" so it doesn't become insecure and store undesirably.The muscle-whisperer!I do both constant state and HIIT. When I'm low carbs, I do HIIT, MISS, LISS without any weight training. I like to imagine I'm giving my muscles more of a buffer for the decrease in carbs taken in. 5 days before I bring carbs back in, I remove HIIT and do weight-training (no maxes), depleting my glycogen. On the day I bring carbs back in, I smash the weights and pick up the pieces!!! After the weight-training, I walk past the cardio-equipment for my LISS ;)
There are many benefits to slow easy cardio rather than hiit.
With easy cardio, you don't have to worry about anaerobically overtraining, you build blood capillaries and mitochondria, it helps your nervous system to be more relaxed and out of "fight or flight", it will lower your resting heart rate, and build aerobic enzymes. Training anaerobically maxes out in 2-3 months before you start stalling and regressing.
Check out the free PDF, "the myth of hiit". It was eye opening to me, someone who previously trained "cardio" only using hiit
Damn, James. We already knew you were the man, but now you just killing the game. Thank you for this video. As usual you speak truthful knowledge. I always felt this way about the argument, but you just confirmed it with straight math and basic logic. Genius!
At first I saw the video is about 30min long and didnt wanna see it. But after the first 5min couldnt get my eyes of it!!! Great work man awesome video!
This info is HUGE! Thanks so much for your incredible videos James. I used to spend a minimum of 1.5 hrs in the gym 5 days a week. Now I spend 45 mins doing your intensive workouts and getting better results. Now I'm going to add some steady state cardio to the end. Also, your point on fat depletion primarily from a higher metabolism...I always wondered this, but no one confirmed it until you. Thanks again James!
So far the "bestest" explanation ever on MISS vs HIIT. Than k you very much!
This is the most difficult aspect of bodybuilding for me! I have no clue what to do to lose fat and keep the muscle I've struggled to put on! Everybody says something different on the subject, so much conflicting advice....UGH!!!!!!
Just another TH-cam cat I'm the same way. I find it hard to put muscle on as well. Trying to lose fat and keep muscle is extremely hard for me. Plus I'm a bit lost with trying to figure out my maintenance calories. Bodybuilding sure isn't easy lol
Your maintenance calories is just your weight in pounds (lb) x 15
Take from me, you want to focus on weight training while doing your usual steady pace cardio (that is the way to go) especially if you are tall. H.I.T.T will no doubt burn fat like butter, but you will also burn muscle and get smaller guaranteed (I have tried them both the hype is nothing but a myth).
James' vid is sound advice but I found increasing protein to over 1g per lb has been working for me, check out JIM stoppani vids, he knows his stuff as well. I dont do much carido at all, maybe 1- 2x a week 15-20 min after work out i run at 6-8 mph on the treadmill. when i started working out 5 or 6 months ago i was at least 16-17% BF and weighed about 185 now i weigh 182-183 but i am 12-13 % BF. pretty much Ive been burning fat while making really amazing gains in every set I do. Its a slow process. in the next for months i will probably move up to over 190 but maybe 11-13% BF. I think body weight is over rated, its lean body weight which is muscle that should be the baseline for your gains. So even though i actually lost a few lbs im much stronger and 4-5 % less fat overall.
Joseph Stalin...thanks for that input, I'll give it a try.
Really enjoyed this video. It is a very clear and easy to understand explanation on Moderate steady state cardio vs HIIT. Personally, I have used moderate steady state. Both systems work, but HIIT is harder to adhere and is counterproductive if you add intense weight training on top. Also, like James mentions most people don't do moderate steady state, they do slow steady state since they do not reach the 60% to 75% max. heart rate, and many don't do HIIT either since they don't hit their max. and they stop between bouts. James is a very down to earth guy, I'm enjoying his videos.
Dude. You finally explained everything in such a easily understandable manner. Love it.
Thanks James! I love this...Not many people will take the time to fully explain how fat loss works as well the PROs and CONs. Keep up the great work and Good luck in the Arnold Physique Competition!
This video was by far one of the more informative videos i've ever seen in terms of helping with HIIT V Stead State Cardio, it's so interesting hearing the science behind it. Really glad I came across your channel. Hope you're well and thanks for sharing such fantastic information with your following! Laura.
this is exactly the info that I have been looking for! being that I hit the weights 4 to 5 times a week it looks like steady cardio is the way to go.. awesome video my brother!!
Many people have told me to do HIIT over steady cardio. Until now I have dismissed the hype and stayed true. Now I have this to lean on when the next "advice giver" rolls around. Thanks!
One of the best fitness videos I've ever watched. This was so helpful! Thank you!
Out of all the instructors i have ever had dude your are the best
Awesome video here! I'll be rewatching in the future.
Hey James! Could you do a video on raising healthy kids and how you balance family life with your fitness goals? Would love to see it!
The healthiest diet by far, according to Men's Health Magazine, WHO, The Chinese Study (largest health study), top MDs in America (collapsing country, my birth country), etc, veganism/plant-based. Besides human self destruction with world hunger of 1 billion people, the majority of deforestation, droughts, obesity, major health issues, animal abuse, animal extinction, etc, is due to non vegans. That, and more studies showing people are often over using protein, leading to more weight gain, kidney failure if susceptible, the proteins are stripped out of food sources and are plenty processed, etc. Yeah, good luck with all that. #GoVegan
www.consumerreports.org/nutrition-healthy-eating/the-truth-about-protein-drinks/
James- Excellent No BS very balanced info. THIS is what I am looking for. This is why I continue to follow your channel. Please keep up the great work. THANK YOU!
Very informative and much needed video regarding hiit cardio. As someone thats been weight training for years achieving very low body fat has always been difficult so I tried hiit to save time and hopefully burn off more fat than boring steady state cardio with hiit and what I found is, as mentioned in the video, hiit is extremely taxing when you are already doing intense weight training several days a week. it was just not sustainable so I switched back low to moderate intensity cardio and focused on diet, which has worked for me.
Literally so much information packed in one video! THANKS!
Great info. I've been an active person since 1963. From little baseball, marathons, ultras and Ironman. it all goes back to moderation. The points about low carb days and steady state are good. For the regular person just trying to be in best shape as possible do a little bit of both. There is no perfect science so cover all bases and discover what works best for you. It all works if you customize it to your needs. proper nutrition and recovery. thanks for the breakdown
James as far as I'm concerned. I'd like to let you know that i watch all your vids and take in as much of your advice. Thanks to you I have made mad progress
Super happy someone put a video up in this and relates it to heart rate. Thank you sir!
Love the content you provide James. Great information here, thanks for sharing with us!
Thanks James, your videos are always full of information we can use. I am using your advice in the gym, and being 50 years old it think i feel better now then ever - just like Mike I'm trying to get a six pack for the first time ever! Time will tell, but I know I will keep listening to your videos! Thanks for your Help!
James that was an excellent video with a thorough break down! Well done as always! I will say that may absolute favorite of this video was you encouraging people to do their own research and draw their own conclusions and to think for themselves! Facilitating free thought and discussion like that it awesome and with being the leader that you are in the fitness industry I think that it says alot. Keep kicking ass brother!
I love the science you put into these video's James! Great work. 👊
About to do my first ever cut starting next month and I'm glad I saw this video. keep up the great work!
Thanks again James- this school session could easily get confusing quick. You have done a great job breaking it down and answered a lot of questions I had. Thank you most for just taking the time to educate /clarify in a manner that the information be grasped. Great work - Kill it!!!
Glad you're rolling these vids back out again..missed em.. Thanks for the info and keep up the good work
The best video I've seen on TH-cam regarding this topic. Awesome!
I do HIIT 2-3 x/ wk. for 30 -40 min. for fat loss and lift 2x wk. This gives me faster weight loss results than MISS for 70 min. Maybe my RMR is higher than some but it works great for me. When I was studying exercise science we learned not to overdo on the LISS when trying to gain muscle. Not arguing with Mr. Grage, much respect, just my experience.
One of your BEST video's so far!
This is the best information video i had ever seen...cleared all my confusion about SSC & HIIT..
Best video out there on this topic, explained it well and it's easy enough that anyone can follow. Great job man.
This is fantastic info. Very rare to find quality info on YT. Subbed.
Learned more from this vid than I did from years and years in gyms. Thanks!
No time left for the gym after this epic 30+ min video!
Can't watch the whole thing, but does he talk about the chemical release that only comes with HIIT? The increase in testosterone and also metabolic rate for 24 hours after?
man that was one of the best videos on that subject
I hate teachers, but you are the best I ever had!
Love your vids, always detailed and clear.
I've tried MISS and HIIT both before and/or after weight training, and by far I've had the most success with 1:3 HIIT (15 seconds high, 45 seconds mid) for 15 minute sessions. That's what works best for me, I think a lot of it is because the workout is done in no time and I stick to it for weeks on end. I never even get the chance to get bored. With MISS I sometimes dread having to do it.
I get shredded doing that with intermittent fasting and PPL weights 4x a week at a pretty decent deficit. Nothing else is nearly as effective, and nothing else is as easy to adhere to. For me.
Great video!!! 'Never seen any of your videos before but you kept my attention for 30 minutes. Excellent job explaining the difference. You've got a new fan...
Great watch. Thanks for sharing. Very insightful comparisons of HIIT vs. MISS
Dude,,, GREAT video,, GREAT detail!! I'm a personal trainer and will continue to collect knowledge from you and teach it to my clients!!! I know the majority of what you say,,, but I LOVE how you break it down!! I will use this THANKS!!
These videos are gold. Can you do another one about manipulating the carb cycle, i.e. 3 low/1 high vs 3 low/2 high vs low/med/high
Thank you James! That was very educational and useful. Actually putting the numbers in and making the comparisons is a real eye opener. I've been struggling between hiit and liss as I want to burn fat but retain muscle during my current mini cut. Thanks again.
Thank you very much for this video. I was a bit confused about H.I.I.T. verses steady state. Being new to lifting I was worried about losing gains. This really answered my questions. Great job on the information. I know what I need to do.
thank you for finally making sense of hit vs. steady state cardio I know now what I need to do!!!!!!
I practiced HIIT this winter: NO weight loss. Since March I am practicing traditional endurance training (running): lost 5 kg. I didn't change diet.
You wasn't doing it right
Great video! I had a friend convince me that HIIT was the way to go. It worked well for him but he hardly ever lifted weights.. Every time I gave it a shot I would be burn out after a week because I lift to fatigue as many days as my CNS lets me. Adding HIIT always made me regress in my training because it would quickly push me into over training and small injuries happen slowing everything down. On the other hand I can do LISS or MISS with ease and it doesn't effect my recovery. That being said I don't compete in bodybuilding so for me cardio is more about conditioning than fat loss.
As always, great information James. I think it's worth noting, even if it doesn't have much to do with weightlifting, that HIIT, when performed correctly, is the best tool available (in my opinion) to quickly build up endurance or stamina. It does wonders especially for out of shape people that are struggling to get into steady pace cardio.
I was just waiting the point to mention about your wife way of training, and that's put the comparison in what you explained for ME, very nice explaination,short and fruitful, thank you James.
I haven't watch the whole video but I once asked Charles Poliquin about HIIT. His response was that the benefit isn't in the calories burnt but the improvement in your hormonal profile.
My take on it is that you you are lifting 5-6 days a week you probably should do HIIT as it would be too much stress on the body. But if you are only doing 3 days a week of lifting then HIIT sessions in between might be beneficial.
I seriously just texted a friend about 10 minutes ago and said "grage hasn't uploaded in about a week. Wtf"
... a few minutes later, I get a notification lol
LOL. Yeah it's been a busy week but I was committed to getting one uploaded!
James Grage - The Muscle Geek i never miss a video! Keep up the good work and good luck in Ohio!
What about the insulin sensitivity that is increased after doing HIIT?
Chris Parrish
100% agree with this video.I just started going to the gym and the instructor was trying to encourage me to do certain types of cardio machines that he said would give me quicker result but i ignored it. The reason I ignored it was because I didn't like the feel of the machine and I was drawn towards the treadmills and the stair climbing machine. If I was peer pressured into doing the other cardio machine my motivation would dive and I would not have look forward to going to the gym and subsequently end up not going. I'm now working out four times a week and getting friends and family saying I look much slimmer😎 Most importantly to me I feel mentally happier and physically stronger☺
Thanks you so much for sharing the information. Finally I now have the answers I need - HIIT vs steady state cardio esp for someone who lift weights. Thank you!!!
James - You do clearly convey a bias for moderate intensity. In your chart you have the correct way of doing M.I.C to be 60% - 70% max heart rate but to make M.I.C = to HIIT, you cooly make your MISS be at 75%. Great info but you started by saying people are getting wrong info and you are here to clarify it honestly yet you show bias one way LOL.
Your best point is the fact that if one lifts with intensity 5 days a week getting HIIT in there is tough on recovery. But if one lacks the time unlike a professional bodybuilder, then HIIT is clearly the way.
Like everything, there is no 100% correct way of doing it.
Both methods absolutely work.
It comes down to many factors.
1 - Fitness Level, for a beginner in poor shape HIIT may be too hard. Low intensity cardio would be the method at first
2 - Time! Do I have 40 - 60 mins? Will I be bored for 60 minutes? I can get it done in 20 mins. Choice.
3 - How am I feeling that day? I can't go all out some days, so moderate intensity is the way.
Overall great info. Keep up the great videos!
Love this video. I have always wondered why I saw the top bodybuilders in the fitness industry doing steady cardio. Now just got to find a way to make it not as boring lol Great video!
I love all your videos and doing you ATT for about 3 weeks already.
Great video on cardio!!
In your own 6 pack university, it notes that research has shown that 10 mins of HIIT burns the same amount of calories as 50 min Steady State cardio?! The information you just provided seems to contradict the information you have in your 6 pack program?
yeh this guy is full of shit, I mean a road user like him, of course he is going to prefer LISS.. Roid users can suffer heart attacks easily, so they prefer LISS.
So much mis- information in this video
@@mp-sv2cp roid*
There's natural like roids and synthetic roids. Even Joe Rogan and plenty others agree roids should be legal, in this rigged and pretend drug war. I didn't even know be used roids, care to provide evidence? His delts or what are you going by? It depends what you wanna do with your body, and in what time. Also, the healthiest diet by far, according to Men's Health Magazine, WHO, The Chinese Study (largest health study), top MDs in America (collapsing country, my birth country), etc, veganism/plant-based. Besides human self destruction with world hunger of 1 billion people, the majority of deforestation, droughts, obesity, major health issues, animal abuse, animal extinction, etc, is due to non vegans. That, and more studies showing people are often over using protein, leading to more weight gain, kidney failure if susceptible, the proteins are stripped out of food sources and are plenty processed, etc. Yeah, good luck with all that. #GoVegan
@@mp-sv2cp www.consumerreports.org/nutrition-healthy-eating/the-truth-about-protein-drinks/
I've been waiting for this type of video. Thanks for all the information.
thanks for the upload James. great info and good luck in the competition.
love the information, making us more aware of what fits out needs and what we are after achieving. thanks James
Hi James, I love your video's and really appreciate all the free time and effort you put into them. Thank you very much and good health and fortune to you and your family.
If your into weightlifting and primarily building muscle then your not going to be a fan of hiit. I love it. It has gotten me fit in a matter of no time and I eat what I want. It has even built up my muscles in my legs decently. I am not losing muscle at all and my body is tightening up quickly. I’m loving it!
Fantastic video! Best video I have ever seen on this subject. Well done!
Thank you for this great quality video, I’ve always believed in things at a steady rate without taxing your well being. The saying says “slow and steady wins the race” at least I’d rather win and reach my fitness goals without potentially injuring myself and compromising my daily life tasks such as work and family.
The best argument in this video is the one about recovery: you just can't lift hard or heavy most the week and also do lots of HIIT.
The long discussion of calorie expenditure is not so useful because (1) it doesn't take into account that ALL energy expenditure exceeding calorie intake will lead to fat loss (because blood glucose levels are replenished from glycogen and fat stores via the liver, regardless of exercise type); (2) it confuses energy source with energy form - ALL physical work is accomplished using ATP, none directly using fat (the actual question for fat loss is how the body is restoring ATP levels); (3) like most sports discussions of the energy systems, it confuses dietary carbohydrates with body carbohydrates (missing the point that even if your carb intake is low to zero, if your body ever spends any time at rest then it will be full of carbs because it creates them from non-carb sources during low to zero intensity work periods); (4) it doesn't take into account the effect of different forms of exercise on other factors affecting body shape.
Personally, I find that long SSC makes me sleepy, lazy and hungry, whereas moderate-high cardio and HIIT partially suppresses my appetite (or at least makes me stop wanting to eat ice cream and potato chips) and gives me better energy through the day and better sleep at night.
So, again, the best argument here is the one about recovery. The second best piece of advice is to do whatever feels and works best for you.
James you are an amazing teacher, I absolutely love these educational videos!
Very helpful and well explained. I utilize both HIIT and LISS. They are situational tools.
Awesome video and explanation ! Keep up the good work, man !
Very informative and great information. Thank you so much. I tested mixing both into my weight training for a week, leaving the moderate cardio at the very end, and I am enjoying the results so far. Thank you thank you thank you.
Great video - thanks for sharing and great to have a fresh perspective!
Also great tip around high intensity on high carb days and steady state on low carb days - gunna do this!