[Exercise] HIIT

[Dookie Sandwich]

I am about 45 pounds overweight and am looking for the best method of exercise to burn fat. I recently heard of HIIT, high intensitity interval training. I heard that it is a very effective method of burning fat. Does anybody here have any experience with this?

For a person that doesnt regularly exercise, what method should I start on. I mean how many days a week should I start and how long during the workouts? When should increases be made? How much of an increases should there be each time? Any diet recommendations?

[boomboom]

DDR is the way to go.

[xcrunner51]

I've done Taku intervals (a form of HIITs) before for sprint training. Tabata intervals are great for getting back into top sprinting shape for sports like soccer, basketball, and ultimate frisbee.

Healthwise, I read HIITs is indeed good for burning fat, which surprised me the first time I saw it. The premise is HIITS uses mostly the body's fast twitch muscle fibers rather than slow twitch fibers, which are more energy efficient. For example, in a marathon, pretty much only slow twitch muscle fibers are used since a large of amount of energy is to be expended over a long time.

The problem with jumping into a program like HIITs for losing weight is that it is very intensive and if you're not starting in the greatest shape, you have serious potential for hurting yourself.

Here's a link to the Taku intervals: http://www.trainforstrength.com/Endurance1.shtml

Good luck.

[percicles]

The problem with jumping into a program like HIITs for losing weight is that it is very intensive and if you're not starting in the greatest shape, you have serious potential for hurting yourself.


Very true. HIIT is no joke. I thought that my 5 miles/3 times a week for the last 2 months would make it easy. It didn't. I started last week and do 7.0mph jog and an 11mph sprint and feel like passing out at the 10 min mark.

Dookie I would recommend you start off slow. Maybe, so some modest up hill walking for 30min something like 3.0mph at a 7 incline.

[thacabbage]

HIIT is the way to go if you're determined in this goal.

I would recommend HST for anyone trying the complete opposite.

[conquistador#11]

when i first learned about HIIT,(body for life challenges) I was very doubtful it would work. 6 months later, I lost 27 pounds of fat. You should give it a try,
but remember eat alot of protein aswell. 20 minutes a day/3 times a week should do it, on the other days lift weights for best results.

[Jugdish]

The problem with jumping into a program like HIITs for losing weight is that it is very intensive and if you're not starting in the greatest shape, you have serious potential for hurting yourself.

Read: no fat chicks

[Jugdish]

I would recommend HST for anyone trying the complete opposite.

Hamburger Sausage Taco?

[Dookie Sandwich]

I had no idea that HIIT was so complex. I thought it was relatively simple, not to pick up but to actually carry out. I thought the basics were this:


Warm-up phase
High intensity interval
Slow Down Interval
High intensity interval
Slow down interval
High intensity interval
Slow down interval
Cool down phase


I thought I could basically take care of it on the track. Any tips?

[Cannonball]

The basics are:
30 second sprint
30 second jog
Repeat

Start at 4 minutes and add a cycle every 3rd workout until you get up to 15 minutes.

[Dookie Sandwich]

The basics are:
30 second sprint
30 second jog
Repeat

Start at 4 minutes and add a cycle every 3rd workout until you get up to 15 minutes.


More detail needed. Start what at 4 minutes? Add what cycle? 15 minutes? I'm an idiot.

[Stack24]

More detail needed. Start what at 4 minutes? Add what cycle? 15 minutes? I'm an idiot.


I was looking it up to find out what it was and found this.;

http://www.weightliftingdiscussion.com/routines.html#HIIT

[Lil Pun]

This HIIT training looks intriguing. I looked at the link above and it says to warm up and cool down. Do you do these before and after the actual intervals? What sort of warming up and cooling down exercises do you do?

[Dookie Sandwich]

I was looking it up to find out what it was and found this.;

http://www.weightliftingdiscussion.com/routines.html#HIIT


Is thisgood for a beginner? Like I said Im beginning. I know people have said its not for starters btu I still wanna try. Any recommendations for a beginging routine? Warm up/cool down practice, interval number, number of times to do it per day/week? Helpful hints and tips?

[Cannonball]

More detail needed. Start what at 4 minutes? Add what cycle? 15 minutes? I'm an idiot.

Repeat the 30 Sec Sprint/30 Sec Jog cycle 4 times. That equals 4 minutes.

Do that for 2 workouts. On the 3rd workout, repeat the cycle 5 time. 5 minutes.

Keep adding a cycle/minute every 3rd workout until you get up to 15 cycles/minutes.

This is based on an 8 week program. Feel free to take a few weeks off after 8 weeks.

Naturally, warm up and cool down before and after.

You should go close to full out in the sprints. Like maybe 90% of what you're capable of. To start out with you might want to go 75-80% full speed.

[Mr. Brightside]

when i first learned about HIIT,(body for life challenges) I was very doubtful it would work. 6 months later, I lost 27 pounds of fat. You should give it a try,
but remember eat alot of protein aswell. 20 minutes a day/3 times a week should do it, on the other days lift weights for best results.

Same here. I was able to cut about 5% body fat. I was at 12% body fat for a long time with no amount of regular cardio doing the work. I was running 7 miles a day/4 days a week, and I didn't start losing the extra body fat until I started doing HIIT. Once I started it was amazing. I'm now at 7.5% body fat just a few months after starting HIIT. It is so much more fun, and you save alot of time over regular cardio.

I see people labouring over those treadmills for like 45 minutes at the gym, and I have half a mind to tell them about HIIT, but I keep to myself. If only they knew!

[Lil Pun]

Same here. I was able to cut about 5% body fat. I was at 12% body fat for a long time with no amount of regular cardio doing the work. I was running 7 miles a day/4 days a week, and I didn't start losing the extra body fat until I started doing HIIT. Once I started it was amazing. I'm now at 7.5% body fat just a few months after starting HIIT. It is so much more fun, and you save alot of time over regular cardio.

I see people labouring over those treadmills for like 45 minutes at the gym, and I have half a mind to tell them about HIIT, but I keep to myself. If only they knew!


So, what's your routine?

[Mr. Brightside]

So, what's your routine?

I work out at the gym three days a week.

Monday- 12 minutes of HIIT on the ellipses machine

and 9 minutes of HIIT on the stationary bike

then weights for another 1.5 hours


Wednesday- 15 minutes of HIIT on ellipses machine

and 12 minutes of HIIT on stationary bike

and then weights for another 1-1.5 hours



Friday- 12 minutes of HIIT on ellipses machine

and 9 minutes of HIIT on stationary bike

and then weights for another 1.5 hours


Saturday- Light run in the park for 3-5 miles

Sunday- Bike ride through park for 12 miles

(Saturday and Sunday workout is not really a workout, since its at a slow pace, but I just enjoy being outdoors thus I do it)

I don't do HIIT while running or on treadmill, b/c it hurts my knees too much. The other two machines (ellipses, and stationary bike) are much more forgiving on your knees.

[percicles]

I don't do HIIT while running or on treadmill, b/c it hurts my knees too much. The other two machines (ellipses, and stationary bike) are much more forgiving on your knees.

What are your stats Brightside. Calorie intake. Your Vegan, right?

I started HIIT on the treadmill last week. Sh*t better get me that elusive six pack.

Take Glucosamine for the knees. It really works, takes a while though.

[mulletman]

heres another link to a HIIT routine

http://www.musclemedia.com/training/hiit_table.asp

[Rox_fan_here]

Dookie,

I was in the same position you were. I had no idea where to begin and I was clueless when it came to fitness. ALL YOU NEED TO DO IS BUY THIS BOOK You can find it really cheap online now.

http://upload.wikimedia.org/wikipedia/en/thumb/a/af/BodyForLife.jpg/180px-BodyForLife.jpg

It is great for beginners. It will walk you through everything from routines to diets and its inspirational as well. I also recommend checking out this site.

www.bodyforlife.com

The pictures are no joke trust me I know. This will change your life in only 3 months. You can thank me later.

[FlyerFanatic]

heres another link to a HIIT routine

http://www.musclemedia.com/training/hiit_table.asp

wouldnt a routine like that possibly cause shin splints? dont you get those from doing wind sprints/agility type drills?

[rrj_gamz]

I do these classes at my gym here, which the first one sounds kind like what you're talking about...

SportsNut
Speed. Agility. Power! An advanced class using a variety of tools such as agility ladders, cones, hurdles, and jump ropes. Combined with plyometrics and resistance training, you don't have to be an athlete to train like one! This is for the sports star in us all!

Advanced Resistance Training (A.R.T) taught by a certified personal trainer with speciality training in biomechanics. Each individual uses their on Free Motion tower for optimum resistance training.

I was doing the same routine over and over and saw some results, but I added the sports nut at least once a week and the art 1 -2 times a week and watch what I eat and I've dropped about 20 lbs over 5 months, which IMO, is a bit misleading as muscle weighs more than fat :) and I'm close to being in the best shape of my life...

I basically work out 5 - 7 days a week, I don't eat fast food or drink cokes and eat a lot of yogurt for breakfast and salmon/fish for lunch/dinner...

[Supermac34]

85% of weight loss is what you eat.

I've lost 35 lbs. this year by basically eating healthy and doing a little moderate exercise.

I cut my caloric intake way down, mainly by the following:

1. I drink 0 calories. (water, unsweet iced tea, and a rare diet soda)
2. I don't snack at night.
3. I have greatly increased the amount of veggies I eat.
4. I cut out most sweets.

On a normal day I eat under 2,000 calories, and on a good day, I'm eating about 1700.

That, combined with 20-25 minutes a day on a normal exercise bike in front of the TV have brought be from about 222 to 187 since last August.

In the beginning I was extremely strict with what I ate, and lost most of the weight in the first 4-5 months. I've relaxed my eating restictions somewhat, but have continued to lose a little bit of weight each month. The cool thing is that I've gotten into a groove where its not so much a diet, but a lifestyle change in how I eat, so I hope to maintain healthy eating for the long term.

[FlyerFanatic]

85% of weight loss is what you eat.

I've lost 35 lbs. this year by basically eating healthy and doing a little moderate exercise.

I cut my caloric intake way down, mainly by the following:

1. I drink 0 calories. (water, unsweet iced tea, and a rare diet soda)
2. I don't snack at night.








how did those two go for ya? was that tough? going strictly to water cold turkey is hard i heard, and snacking at night, for me would be tough since i'm a night owl, usually munching on something in the late hours. Did you just start going to bed earlier?

[CaseyH]

HIIT is no joke and if you are in bad shape you might want to try some AM cardio on an empty stomach first.

You just wake up and go for a mid level steady state cardio like walking at a brisk pace for 45 minutes. Do it before you eat and spike your insulin.

Very effective and alot easier to jump into than HIIT.

[Mr. Brightside]

What are your stats Brightside. Calorie intake. Your Vegan, right?

I started HIIT on the treadmill last week. Sh*t better get me that elusive six pack.

Take Glucosamine for the knees. It really works, takes a while though.

I like doing the HIIT on the ellipses and stationary bike because I can keep track of my heart rate. Thus I will know if I have to work harder to achieve my ideal heart rate. I get to about 180 beats/minute. I really can't keep track of the heart rate on the treadmill. Plus its easier on my knees.

I don't really log my calories each day. But in general I eat about 3 natural peanut butter and almond butter sandwiches a day. Each one has about 150-200 calories. Other than that I eat alot of fresh fruits and vegetables. Around 3-5 oranges and 2 bananas.

I take 2-3 protein shakes a day, with 30 grams of protein in each one.

Since I am vegetarian, I rely on protein shakes and peanut butter for 90% of my protein intake.

I stay away from all refined sugars. I think that is key for me in cutting my body fat low. I have reduced my natural juices only to make my protein shakes.

Like Supermac, no sugary drinks other than natural juice for my protein shake. I drink about 1-1.5 gallons of water per day.

I would say caloric wise maybe 1500-2000 per day nowadays.

I'm 5 ft. 9 currently 163 lbs, 43 inch chest and 33 inch waist. 7.5% body fat.

When I started working out I was around 38 inch chest and 36-37 inch waist, 24% body fat, so thus I've done alot since I've been working out seriously past 2 years.

Furthermore, I would also be hiding something if I didn't talk about the stress factor in relation to losing fat. Stress causes cortisol production in your body, and cortisol prevents you from losing body fat. Especially in the abdominal region. This is the visceral fat that is deep within the organs.

Work on a de-stress program. Find quiet time each day, and sit and do nothing. If you can do yoga or meditate that will help immensely.

I guarantee if you just follow a clean diet and HIIT you will see great abs in less than 3-4 months. The de-stress portion will take you to the final step, where your obliques and everything is developed.

[Sooner423]

I do these classes at my gym here, which the first one sounds kind like what you're talking about...

SportsNut
Speed. Agility. Power! An advanced class using a variety of tools such as agility ladders, cones, hurdles, and jump ropes. Combined with plyometrics and resistance training, you don't have to be an athlete to train like one! This is for the sports star in us all!

Advanced Resistance Training (A.R.T) taught by a certified personal trainer with speciality training in biomechanics. Each individual uses their on Free Motion tower for optimum resistance training.

I was doing the same routine over and over and saw some results, but I added the sports nut at least once a week and the art 1 -2 times a week and watch what I eat and I've dropped about 20 lbs over 5 months, which IMO, is a bit misleading as muscle weighs more than fat :) and I'm close to being in the best shape of my life...

I basically work out 5 - 7 days a week, I don't eat fast food or drink cokes and eat a lot of yogurt for breakfast and salmon/fish for lunch/dinner...

I wish I could find some programs like that near me. I want to do some plyos, but I would feel like a jackass running and jumping around my gym by myself.

[Lil Pun]

Dookie,

I was in the same position you were. I had no idea where to begin and I was clueless when it came to fitness. ALL YOU NEED TO DO IS BUY THIS BOOK You can find it really cheap online now.

http://upload.wikimedia.org/wikipedia/en/thumb/a/af/BodyForLife.jpg/180px-BodyForLife.jpg

It is great for beginners. It will walk you through everything from routines to diets and its inspirational as well. I also recommend checking out this site.

www.bodyforlife.com

The pictures are no joke trust me I know. This will change your life in only 3 months. You can thank me later.


I found this book online for $4 with shipping included so I went ahead and ordered it. I hope it is not a bunch of religious mumbo-jumbo and actually some use to me.