Great post and touches on a subject that has me perplexed with all of the conflicting info from the net "gurus". I'm curious if you've ever tried Jon Benson's 7 Minute Muscle Program. It seems to get great reviews and is backed by some reputable people. I picked it up and haven't had the chance to experiment with it and am no a little hesitant considering the gist of this post. Thanks.
Patrick

Been reviewing all your posts – came here to find out how to lose muscle mass safely. THere are plenty of comments about how women can never gain muscle – which is utter crap. Some women naturally have more testosteone and will therefore gain muscle mass – LIKE A MAN.

Anyway – so I want to drop mine (muscle mass, legs/traps/glutes/biceps). Like your "matharon cardio" idea – but i have rather large bust and it's not comfortable or enjoyable to run.

There's a LOT of chat on here about HIIT (agree with) and weight training. Now as I have had bad experience with weight training and various intructors "promising" me I won't develop larger muscle and the "running" isn't a big option for the moment – I wondered what the views were on proper and more traditional "sport" as there doesn't seem to be much in the way of this from either Rusty or many of the posters (although very inspired by the 52 yr old squash player – my instructor was just like you!)

eg – skiing, squash, swimming, tennis. I find squash gets me red in the face and drenched in sweat. Can't be doing me too much harm. plus you are stopping and start, serving etc. Would it count as a kind of HIIT? I like the fact you are mentally challenged as well as physically – i think that works better for me- it doesn't allow me to be lazy.

But I am going to try your skipping rope (jump rope?) and the 15-20 mins walk/jog/walk/jog as well as the ace sounding Primal Blueprint.

V excited. Will be back in touch…

I've lost 70 lbs from just 3 days a week of gym .. totaling 2 hours 15 mins.

-Pablo

What is your takes on Interval training for fat loss, two or three uncompeting exercises with very little rest in between sets. Followed up by Hitt training on treadmill.

Im doing these now, and while Ive never been more winded working out both with weights and then on the treadmill, im wondering if I should add some sustained cardio as well. Weight is dropping off, but I probably could credit that to diet as well.

Whole workout takes about 45-50 minutes 3 times a week with biking 30 minutes- easy resistence- 3 days a week.

I have completely stopped doing any legs lifting exercises, biking, and so on. I am putting all my eggs in one basket (Rusty's basket) and I am trying the HIIT with SSC.

5 days a week do 15-20 minutews of HIIT and another 20 of SCC afterwards. Do not eat for 4-5 hours before you do this routine and wait to eat for an hour afterward so your HGH levels can rise and you can experience maximum fat burn.

I am also taking 4 weeks off from lifting any weights – lower and upper body. I am trying to thin out and I'm also on a 1300-1400 calorie per day diet.

I have been doing this for a week and I already see a difference, my leg muscles have relaxed a bit and my pants are fitting again. I was really bulking up – never ok. I have also lost 2 pounds in a week.

Good luck to you – try the HIIT with SSC and no eating before or after for the time mentioned above.

Good luck!

No, from experience, I feel I need to hit the gym at least 3 times (I go for an hour at a time) in order to keep a lean look, in terms of muscular definition.

Going less hasn't lead to more body fat percentage (mainly because I end up eating slightly less), but my form does change slightly.

In terms of actually losing body fat, to me it's all been about the diet. But that's also because I enjoy food

During cutting, the importance of exercise is like a piss in the ocean compared to that of your diet.'

How did you do that Martin, that's just 20 mins a day 6 days a week or 4 days @ 30 mins, was that just weights maybe 5 x 5 on compounds if so what about your cv fitness, did you add some hiit to cover that?

Lost a little weight recently? Here's the magic number you need to know to keep it off: 275.

That's how many extra minutes of exercise per week a study group needed in order to maintain a 10 percent loss in body weight for 2 years. Grab an extra 40-minute walk every day and you're covered.

More Is More
Unfortunately, when people lose weight, almost half of them tend to regain it within 6 months. But you don't have to be part of that statistic. Just a little extra physical activity could keep you enjoying your new size indefinitely. But that means more than the recommended 30 minutes of physical activity a day needed to prevent disease. Researchers estimate that most people need 60 to 90 minutes of moderate-intensity physical activity on most days of the week — in addition to eating right — to keep lost pounds off.

I shoot for 300 minutes (5 days at 60 min., or a couple days at 90 min. and a couple at 60). I have lost and kept off 75 lbs for over two years this way. I continue to get in better and better shape. I like this blog. Keep it up!
-Dave

With reduced carbs and no sugar drinks I don't have to count calories or freak out if I miss a workout day

Fat is melting off of me, and I'v elost my gut.