I understood that during Johns initial fat loss phase he did HIIT on an empty stomach. And I understood that this is not the recommended method.

So how did John do his HIIT during his second fat loss phase in the beginning of 2005? Did he eat something in the morning before his HIIT or how was it?

I understood that during Johns initial fat loss phase he did HIIT on an empty stomach. And I understood that this is not the recommended method.

So how did John do his HIIT during his second fat loss phase in the beginning of 2005? Did he eat something in the morning before his HIIT or how was it?I did it fasted. I did not lose muscle. That does not mean you won't, but I didn't.

Now he's moved on to my style of cardio and SGX breakdown/patterns, and he holds on to even more muscle and even gains some.

(Such was the case when he ran SGX the first time, and he's now on his 2nd SGX run at a much higher weight)

~SC~

I always do HIIT this way, first on my weight lifting days, I do HIIT for just 12 minutes about 10 minutes afterwards, because you work up a good sweat doing so and feel great.

On my non weight lifting days I do 30 minutes of HIIT, first, I go up through the levels like 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1, 1, 1, (I cool down a little bit with 3 slow sessions on level 1)

But then in that same workout, I will then kick it into high gear, doing the 50%, 90%, 50%, 90% thing for about 15 minutes, then I cool down on 30% for a little while, doing my HIIT this way I see some big changes in the way my bodyfat drops, not fast but not slow either, just right.

I have never noticed a loss of muscle when I was doing these, perhaps thats because thats what works for me, but you really have to try and see for yourself, good luck.

and he's now on his 2nd SGX run at a much higher weight

I imagine that will make his fat loss more dramatic. ;)

Now he's moved on to my style of cardio and SGX breakdown/patterns, and he holds on to even more muscle and even gains some.

(Such was the case when he ran SGX the first time, and he's now on his 2nd SGX run at a much higher weight)

~SC~


:tucool:

I think regardless what type of cardio you do what you eat after the training will be more significant if you want to prevent muscle loss. Fasted or not fasted is important for fat loss however.

But after HIIT I think you should eat a real PWM after the training. You train to improve your long term MBR...not to burn fat during or directly after the training itself.

I was stupid and followed John's initial approach when I was already thin to begin with. I lost a lot of muscle, had knee problems (lack of muscle to support the knee), and shoulder problems (same deal).

I did HIIT daily on an empty stomach for about a month. I thinned down a lot, but I also injured myself.

Lesson learned? I am not John Stone (yet). Mwhahahahaa.

Thank you John Stone. I plan to try your HIIT fasted even if I risk losing muscle.

Looking at your food logs it seems you did your weight training on an empty stomach too. Where do you get the energy to your workouts?

Looking at your food logs it seems you did your weight training on an empty stomach too. Where do you get the energy to your workouts?Long ago when I was a competitive swimmer I worked out twice per day. One of those workouts was at 6:00 AM in the morning. The workouts were very intense, and if I tried to eat anything beforehand it usually wound up on the deck. I guess that is when I adapted to doing intense workouts with no food beforehand.

Now that I workout in the evenings with 4 meals under my belt, the difference in energy is astonishing, and my gains have improved considerably. I'll never lift on an empty stomach again.

Also, as SwoleCat mentioned, while I didn't lose muscle doing HIIT in a fasted state, I actually gained muscle doing fasted aerobic-level cardio on my last cut (of course my weight training and nutrition were important factors as well, but so was the cardio style, IMO).

Oh I see.

Did I understand correctly that after you fasted cardio workout you sometimes wait for about 30-60 minutes before eating anything? Is this some kind of afterburn effect?

An example from your food logs:

SUNDAY - 06/15/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches

9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water
9:30 AM 5g Glutamine Powder
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl)
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate

Oh I see.

Did I understand correctly that after you fasted cardio workout you sometimes wait for about 30-60 minutes before eating anything? Is this some kind of afterburn effect?

An example from your food logs:

SUNDAY - 06/15/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches

9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water
9:30 AM 5g Glutamine Powder
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl)
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate
Yes, after cardio, holding off on ingesting carbs, by theory (or science), allows your body to continue burning fat for a longer period of time.

However, note that this is when talking about low intensity cardio. When you perform high intensity cardio, the issue is more controversial. I'm more on the side of not waiting long before ingesting carbs, but again, people have arguments for both sides.

Last, note the date on John's log. A LOT has changed in how he trains since then.