Accountability Addict Coach Bethany Dawn

There’s a lot of science based evidence to suggest that if you want to lose fat, you need to either do HIIT consistently (2-4 times a week) OR weightlift 4-6 days a week and add low intensity steady state (LISS) cardio after your lifts 2-3 times a week. There’s a good bit of evidence that suggests the systems involved with recovering from HIIT and building strength through traditional lifting conflict with one another, and you basically end up in this cycle of not building muscle mass or losing fat but constantly adding to one then taking from another and vice versa.

If your main goal is fat loss at a quicker pace, HIIT is your best bet. If you want to recomp at a slower rate but gain muscle AND lose fat, go with lifting and LISS. If you pick HIIT, you’ll want to keep your carbs high. If you go with lifting, you can drop them lower because the body doesn’t need to pull glycogen as quickly from your system to fuel lifting as it does HIIT. If you pick lifting, only drop your calories 150-200 lower than maintenance and increase your protein closer to 1.6 grams per kg of body mass. Good luck!

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