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I'm not saying that hiit is not effective, but 30-40 minutes of sustained cardio a few times a week won't break down muscle. But any time you are in a calorie-deficient state, through diet, exercise, or both, you will start cannibalizing muscle. A good post-workout meal will help after any exercise. You know that only a real beginner can gain strength and muscle while losing weight, for at least a few months. The point is, go out and exercise. There is no one correct program, and plan9 and I are debating fine levels of detail that in the end make small difference to most exercisers. The bottom line is eat right, engage in resistive exercise, and do cardio.
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