running bf %

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n_soufiani

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hi peeps my aim is to reduce my bf % to 10% by july. at the moment im around 16-18% bf. im not sure exactly wat my bf% is.

at the moment i go gym every other day and i do my cadio first (16 minute intense interval training on treadmill) and then do my weights. I was wondering if thats enough to lose body fat to 10% by july? like should i b doing more cardio? as well as doing cardio and weights everyother day i could add 2 more days during the week and just do the running with no weights afterwards. or is every other day good enough?
 
i heard its better to do about 30 mins cardio
 
i think if u just do 30 mins at 1 speed u will actually lose muscle. if u do interval training its a much more effective way of losing body fat.
 
Probably not losing muscle

It is not frequent that someone will lose muscle simply by doing longer cardio sessions. This is a HUGE misconception. If you don't eat anything at all and do cardio OR weights, or any exercise for that matter, you will probably dip into muscle for calories in addition to fat. The best way to burn fat is to keep your calories constant and reasonable.

HIIT burns more calories and tends to get to fat quicker because it burns through initial glucose faster, so it doesn't take the normal 20 minutes to burn stored fat. However, HIIT is not meant to replace regular cardio. If you have a combination of cardio and weight work, you will be just fine.

HIIT should not replace every kind of cardio. You should have a combination of short, medium, and low duration/intensity workouts. HIIT should only be about once a week (unless you're in spring training for the NFL), along with one day of long duration, low intensity (walking at an incline for, say, over an hour), and one day with medium duration, medium intensity (jogging for 45 minutes, for example).

This keeps your body on edge, so it burns more fat instead of getting used to the workout.

Trust me, your body doesn't consume its own muscle simply because you're running instead of sprinting. If anything, it is a nice option, since you'll be burning fat at a steady rate and it will improve endurance. Of course, you will need to do this workout longer than HIIT (or any interval workout).

In terms of fat burning, it is a shorter, harder workout. You can burn the same calories in a longer time doing something easier. Just learn to make your workout longer if it's less intense.
 
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Yes they do especially marathon runners they arent exactly muscular.
 
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