I stopped gyming for a few years, and getting back into it seriously again for the last 2 months, but I have gained alot of fat, probably need to lose about 15kgs,
Now I been advised to do this HIIT technique for 20mins, as it's supposed to be better at burning fat upto 24hrs after you trained than like cardio which only burns during and shortly after, but I have found that it doesn't work, if anything I have put on a kilo or two with all the water retention and protein supps I been drinking.
I currently lift 5 days, and do cardio on 3 days, (sometimes in the morning on one of the days when I lift),
Should I go back to doing solid cardio like rowing at pace for 40 mins plus 30 mins on treadmill, I am scared that this will also burn up muscle.
As for supps, I am taking a test boost, amino's, whey, casein and creatin, should I dump the casein for now?
Any tips would be awesome.