re: .

I don't shite on it because I don't do it. I shite on it because when trying to get an aesthetic physique it is not an ideal way to train. The intensity is to high for true liss and too low for hiit and the Burn ratio of muscle vs fat is not good. Even the burn ratio of glucose vs fat is not good from all the studies i have scene.

I'm all for people running long distance if that's what they enjoy, but don't do it thinking it's going to get you an aesthetic physique.

10 miles

i will never run 10 miles, or 5 miles unless im being chased. I have found that when i run alot (2-3miles a day) is alot for me.... my body looks like a teenage girl. Ill stick with the clean diet and weights, where my body looks cut and defined.

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my body looks like a teenage girl. Ill stick with the clean diet and weights, where my body looks cut and defined.

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That's just everyone having different genetics and fitness goals.

I'm back on running every other day 3-5 miles eventually throwing some 10 mile days in there. I still weigh the same weight 175ish and still have my strength, esp with squats and deadlifts. Those lifts also benefit my running.

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will most definitely shed fat

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Most definitely, along with muscle.

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'm back on running every other day 3-5 miles eventually throwing some 10 mile days in there. I still weigh the same weight 175ish and still have my strength, esp with squats and deadlifts. Those lifts also benefit my running.

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That's solid for general strength and endurance. I'd say it was too much for specific training in powerlifting or something similar.

The simpler comparison for distance running vs sprints is:





Compare the bodies of sprinters to marathoners. Which one looks more ripped? The body fat % is similar, but one is carrying way more muscle.

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Meth will get you super ripped very quickly

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Meth Lean

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along with running 2-3 miles a couple times a week

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let me ask, why do people think this is a good idea for aesthetics? I get it if you like running or have a goal, I do that sometimes where i want to get my 2 mile time to a certain level to match what it was in the army a 15 years ago. But I have no fantasies that this is going to not burn muscle.

The whole goal when trying to achieve an aesthetic physique is to minimize the muscle lost while getting down to sub 10% body fat. on the fitness side of things, To do this you have to keep cortisol levels in check while striving to get stronger on the big lifts. We also must maximize muscle protein synthesis and mTor release. how do we accomplish this?

1) lift heavy and with progressive overload using a reasonable amount of time under tension. - mps & mtor

2) we keep volume low and frequency high(2-3 times a week)- mps & mtor

3) we minimize energy expenditure around our workouts to blunt cortisol release which when released minimizes mps & mtor release.

4) we make sure we have some form of carbs preferably hbcd pre workout to maximize mps and mtor. (.2g per lbs of lean body mass is a good starting point.)

5) we make sure we are in a caloric deficit with lots of protein.

6) we minimize insulin spikes out side of the pre/intra workout window.

7) we choose cardio that gives us the most bang for our buck in the form of muscle to fat burn ratios. What does that? well in the form of LISS it would be walking with the best forms being incline treadmill or hill walks and weighted walks.

in the form of Hiit using all out effort with rest times with a cap of 8-10 min.

in the form of conditioning, think greyskull conditioning or prowler pushes, sled drags with a 12 min time cap.

strong man conditioning with a 12-15 min time cap.

a true strength circuit consisting of 2-4 big lifts done heavy with no rest.



now we can combine all of the exercising to form a program

1) heavy progressive overload on the lifting
2) fasted walks
3) one of the following options

1) short 5-6 min circuit with intervals after

2) hard conditioning or strongman training twice
to three times per week max on non lifting
days.

3) 2-3 tabatas per week.


we can combine the HiiT, tabatas also with items like leg raises, crunches etc to help increase bloodflow to stubborn fat areas once we get sub 12-14% to help the stubborn fat release.

never should we be running 2-3 miles if our goal is strictly aesthetics. running that much increases cortisol output and does not have a good burn ratio.

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a few 5ks a week you can still looked jacked and ripped

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I think there is some lost in translation going on. 777 is just saying running 3+ miles a day is not ideal for body composition. You will lose fat and a little muscle. It's not much, but it's not ideal for preservation of muscle. There is nothing wrong with it if you like to do it.

You have to think that your body wants to be the most efficient it can be at a given task. To lift weights with more volume attached, your body needs bigger tanks (muscles). To lift heavier weight, your body wants condensed muscle. To run far, you need to weigh less.