[AEKDBet]

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You're right, the longer steady running would be better for straight fat burning...

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Technically correct, but the idea is wrong. I don't want to come off like an ass so let me explain it - you will utilize more calories from free fatty acids during long distance cardio. It's counter-intuitive, but with sprinting / HIIT you burn less calories but lose more fat, and maintain more LBM (muscle). Google around for HIIT and find some studies / resources.



Bruiser - People add mass to their legs because they've seen the people who don't. People who developed some added muscle to their upper body, but failed to balance this increase in size with their legs look - well they look [censored] weird. Spider legs yo.


Also bruise on the Smith machine see if you can pick up the bar with one finger. Stick the the free weight rack for squats. The smith machine is like training wheels, and you are beyond that.