High Intensity Interval Training

To Jordan; Your question is really hard to answer. First of all, have you calculated your lean body mass to see if your goal is realistic. Because 5-6% body fat is way beyond the term ''Fitness'' it is rather considered as the body fat of an ''athlete'' or for proffecional body buildier.However since you are running long distances I am eleminating the second option. If you message me I can direct you to the sources where you can find the best answer for your question. Confirmed by IFBB.

THis is a great answer, and I can second it myself being into bodybuilding. 5-6% is absolutely shredded and unattainable for a lot of fitness enthusiasts (save for drug use). At that pace Jordan, you are in essence doing medium-high intensity cardio for a long duration which is more catabolic than most any other form of cardio. Try doing what is described in this video and see how it goes, I know personally this has way more fat-burning effects than low intensity cardio.

I know that low intensity, long cardio is going to burn muscle as well as fat but what about high intensity long cardio?...for example I have been running 6 miles every other day @ a 6:15 min/mile pace or 4 miles @ a 5:52 min/mile... I am trying to get my body fat down to around 5-6% so I am lifting as well and my diet is good...my question is, am I properly working to achieve this body fat goal?

K thanks but I always did 1 minute sprint 2 minute Run 1 minute sprint 2 minute run 1 minute sprint 2 minute run . How does this compare ? Thanks

thx

how much time for recovery period?if its 90 seconds then it wud be only a 12 minute workout considering 30 seconds of sprint,is this enuf to lose weight?

95-100% of max heart rate: 1:5 work-to-rest ratio
85-95% of max heart rate: 1:3 work-to-rest-ratio

I have been doing this on my treadmill for about 2 mnths now & my legs (especially my calves) are starting to burn real bad about half way through my 25 - 30 min. workout. Can anyone explain why this is happening & how to stop it?

I would say about 1 - 2 minutes is fine. Its different for every individual because some people recover they respatory system faster. Experiment with it and see for yourself. As long as you come down long enough to recover for the next 45 second sprint.

Thanks!

As well, how long until I expect to see results?
I'm a bit overweight if that helps...?