Good workout for maintaining muscle while losing fat?!

Good workout for maintaining muscle while losing fat?

I want to start cutting my fat, and I also want to JUST MAINTAIN my muscles so they don't go away.

So, how's this for a workout:
Monday: Lifting Heavy, Low Reps
Tuesday: HIIT
Wednesday: Lifting Heavy, Low Reps
Thursday: HIIT
Friday: Lifting Heavy, Low Reps

I'll also decrease my calories by about 300-500 every day.

HIIT for you who don't know, stands for High Intensity Interval Training. It begins with a warm up, then 3 minutes of walking, 1 minute of sprinting, 3 minutes of jogging, 1 minute of sprinting, 2 minutes of walking, etc. Then that is staggered for 20 minutes.

HIIT and Heavy Weight is supposed to accelerate metabolism GREATLY, therefore it will burn fat at a resting metabolic rate while retaining my muscles (and maybe strength, but that's not my goal).

What do you think of that??

2 weeks ago
So should I do HIIT mon, wed, fri and lift heavy tue, thur?

I am doing total body exercises like the bench press, dead lift, military press, pull/chin ups, etc...

Also, I know i will be losing a little muscle, but I will be minimizing it at best i can. If kids at school can do it, I definately can!!

You have the general structure laid out. But the actual exercises you use will be important as well. HIIT is a great way to boost metabolism, you are correct. Make sure you focus on compound lifts like bench presses, squats, deadlifts, pullups and rows. I would also recommend purchasing some BCAAs. If you don't know what those are, just look it up. Good for muscle retention and a staple amongst serious lifters.

I buy mine from www.t-nation.com.

And I don't think you have to lose much muscle at all. That is where the proper eating habits kick in. Additionally, you CAN work a muscle group more than once in a week, it just depends on how well you are eating and if you are taking the right supplements. I work the same muscle group twice a week and still manage to grow.