Fantastic 4 Burn
Lowering body fat percetage?
Okay i want to lower my body fat get the abs out and all that and ive been working hard and got from 16 stone to just under 14 however my body fat hasnt lowered a great deal and im at 26% at the moment. Surely if i keep losing 2lb of fat every week my body fat% will remain the exact same? How do i drop the bf%? I take it i need to drop fat while building muscle? But how do i go about this? I weight train 4 days a week – 2upper body 2 lower body and do cardio on 2 days. Surely the cardio which is high intensity for 30/45mins will burn fat but also turns the body catbolic and the weight training will burn calories but i wont be able to properly build muscle because im dropping calories?
Lots of questions i know and ive read that much stuff that it starts to conflict and any advice from someone who knows would be fantastic 
Thanks
interval cardio
the caloric burn from high intensity interval training (HIIT)lasts 72 hours, while traditional high intensity cardio only burns calories for a few hours after you’ve stopped exercising.
combine sprints with walks, or jumping rope with jogging, or anything you like for 40 minutes. whatever you do for the high intensity, do low intensity for twice as long.
for example, if you sprint for 45 seconds, walk for 1.5 minutes before you sprint again.
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