I know there are some workout and fitness gurus here on the board and I know I have discussed high intensity interval training (HIIT) before on the board but I was wanting to bring it up one more time. The reason is because I have finally worked out my diet where I am not stuffing myself, eating healthier, eating lean meats, fresh fruits and veggies, etc. So now I am wanting to add exercise to it. I am going to the doctor this week to get checked out before I start this too so that is why I am asking these questions. 1. What exactly are the steps in a HIIT regiment? 2. What is a good HIIT regiment for beginners? 3. I know that you increase the workout but how should this be done? 4. How often should you do a HIIT regiment? Daily? Weekly? 5. Combined with a healthy diet, what is the turnaround on seeing results from HIIT? 6. Are there any changes that I should make to my diet to supplement the HIIT regiment? More or less protein, carbohydrates, etc? 7. This really has nothing to do with HIIT but diet-wise. I sometimes still get hungry in between meals and snacks. What are things that are healthy but also fill you up at the same time? 8. Any other information or suggestions? Thanks for all the feedback, if I get any.
short, high intensive interval training, its pretty self explanatory, try sprinting, anything that is intense jumpropes man, easy, cheap, and u dont need a lot of room or equiptment dont do exercise to see results, it'll often disappoint you, just do it to do it, and the body transformation will be an extra perk with hiit, you'll be energized, and healthy, at least i do there are literally TONS and TONS of youtube videos you can check out and learn from sorry for the poorly written response, i gatta get back to work
Articles on the web say that one should ingest a protein and carbohydrate drink or supplement before and after HIIT. Is this true if you are just trying to burn fat too?
I think I found a good regiment to go with located here: http://www.musclemedia.com/training/hiit_table.asp My question is, do you do HIIT everyday or just once a day, or what?
hey bro. before you get into HIIT..you need to do just normal intensive cardio for 30mins. HIIT is not a joke or "i think i can do it..so why not" kinda thing. it kicks your ass if you do it right. Whenever I cut up, even after that initial week or two of just coniditioning myself, it takes me a while to adjust to HIIT. There's been many days where i was literally at the point of throwing up and blacking out. That being said, it puts a lot of load on your heart. So if you have any kind of cardiovascular problems, I would stay away from it. You don't want to do it more than 2-3x a week. What you need to do is lift weights 3x a week and do HIIT 2x. then take the weekend off or something. You can seriously lose all the fat you want just by lifting and no cardio at all. Lift properly, eat right. When you're cutting up, you need to eat 40,40,20 meal. 20 obviously being the fat. Otherwise you will lose weight, but not necessarily fat. Last thing you want to do is waste your muscle way to lose some pounds. ask if you have any other questions.
At the moment, yes. I eat breakfast, lunch, and dinner and have three snacks in between those meals. Should the shakes substitute one of those or supplement my diet and exercise?
I have been doing cardio but I am wanting to get into HIIT now. I have not done any lifting though, I want to thoroughly concentrate on burning the fat now and I have done a good job as I am down to 224 from a high of 241. I am not really looking to build any muscle just yet but the fat is key right now to me and I heard HIIT is the way to go in order to burn fat without losing the muscle mass that you already have.
that's where you have to change your thinking. lifting weights doesn't equal building muscle. you also have to be in a calorie surplus state to put on fat/build muscle. Since you are trying to lose fat, you should be eating less than what your body needs. I lifted heavy all summer long and didnt gain a single lb of muscle since i was under 500 calories than what i needed. Now i am bulking up again and i am 500 over so I have slowly started to gain. Eating good, doing cardio are all great steps. But to maximize your efforts, I would figure out first how many calories you are eating, and how much your body needs.
How do you figure out how many your body needs? I am eating between 2,000-2,400 calories per day. With exercise and daily life I believe I am burning more than that.
pun listen to me man..haha. first off what kind of body type do you have? The ECTOMORPH Definitive "Hard Gainer" Lean Lightly Muscled Small Shouldered Takes Longer to Gain Muscle The MESOMORPH Athletic Hard Body Rectangular Shaped Mature Muscle Mass Muscular Body Gains Muscle Easily Gains Fat More Easily Than Ectomorphs Thick Skin or Endomorph Soft Body Underdeveloped Muscles Round Physique Weight Loss is Difficult Gains Muscle Easily Like the Mesomorph. give me your height and weight. If you have a rough estimate of your bodyfat %, that would be good also. these people that tell you to dont worry about cals, just workout..are those ectomorphs who can eat a whole pizza and don't gain weight.
Endomorphic I guess. I am 5'10'' and I weigh 224 now. Do not have a body fat % or anything like that using one of those online calculators I always get around 20%.
For your height and weight.. if you sat there on a couch all day, you would need about 2500 cals. so just add in watever you think ur burning with your workouts to get your "need" for that day. You are doing good pretty good with what your calorie intake is right now. For ex. you are not cutting it too low or anything. Try to get your macronutrients straight. You're supposed to get atleast 1g of protein per lb. So for you it would be like 224g but anything over 175g would be really good. Also how long did it take you to lose those that weight?
So you're saying my body burns 2500 calories a day by itself or what? Not sure what you mean by this. What would be too low? Is this for bulding muscle, losing fat, or a combination of things? 17 lbs in a little over 3 months, so I guess about a pound or so a week but keep in mind I am just now cutting back on my caloric intake while trying to step up my exercise.
