First round with HIIT

[ta2dfreak]

I'm starting out with getting my BF% down before going into my first cycle. I'm incorporating 2 days per week if HIIT to speed up the process. Yesterday was the first day. 15 seconds work (beating a tire with a sledge hammer) followed by 60 seconds jogging repeated for 12 cycles. KICKED MY OWN ASS!!! Totally spent after about 15 minutes. Did this routine first thing in the morning and felt great the rest of the day. May move up to 3 days a week after I see how sore i get the first week.

 

[Djreversal]

I've done it all... HIIT kicks your ass definitely... i ended up being much happier with low intensity for 45 minutes on a stepper.. heart rate in the 125-130 area... just chilling and melting away.. Your diet is whats really going to do the work in the end.... When i stepped it up towards week 12 i decided to do my morning fastest low intensity cardio.. and add 15 minutes of high intensity interval 1 minute on and off style on an elliptical or stepper. Did this at the end of my workouts to make sure i melted off all my glycogen stores and carbs i took in for the workout.

 

[ta2dfreak]

I've done it all... HIIT kicks your ass definitely... i ended up being much happier with low intensity for 45 minutes on a stepper.. heart rate in the 125-130 area... just chilling and melting away.. Your diet is whats really going to do the work in the end.... When i stepped it up towards week 12 i decided to do my morning fastest low intensity cardio.. and add 15 minutes of high intensity interval 1 minute on and off style on an elliptical or stepper. Did this at the end of my workouts to make sure i melted off all my glycogen stores and carbs i took in for the workout.

As I've gotten older the slow and low approach has decreased in effectiveness. I still do about 30 minutes of LISS cardio after lifting to burn calories while recovering from heavy lifting, but there is something about a short maximum effort workout that leaves me feeling really energized for the rest of the day. At any rate, i'm in for the long haul. Gonna re-evaluate BF% around 10-12 weeks from now and see where i'm at. My main hope is to avoid injury, getting older sucks!!

 

[Djreversal]

whats your diet like?

 

[aggirl]

Hiit works wonders getting bf down. But make sure you are bring careful. If you get hurt then you won't be doing much of anything. Making up your own routine is good but maybe try looking up some mock routines to try. I would bump up to 3 days for better results

 

[Bad Juju]

i wouldn't call that hiit per se. i would call what you're doing more tabata training. HIIT is more like tire sledge for 15 reps each side to box jumps 10 reps - kettle bells swings 10 reps x how ever many sets you want. the 30s on and 15s off approach is tabata timing. If you want a really good HIIT and Tabata timer exercises check out a girl named Sara Soloman. she has tons of good workouts, programs and advice and its all free. my wife did it and transformed her body like crazy in 50 days

 

[Bad Juju]

I've done it all... HIIT kicks your ass definitely... i ended up being much happier with low intensity for 45 minutes on a stepper.. heart rate in the 125-130 area... just chilling and melting away.. Your diet is whats really going to do the work in the end.... When i stepped it up towards week 12 i decided to do my morning fastest low intensity cardio.. and add 15 minutes of high intensity interval 1 minute on and off style on an elliptical or stepper. Did this at the end of my workouts to make sure i melted off all my glycogen stores and carbs i took in for the workout.

i like the interval work at the end. i was my leanest when i did the exact same thing

 

[ta2dfreak]

whats your diet like?

Working on dialing in the diet. My wife is in charge of the cooking cause we'd be eating nothing but steamed brocoli, quinoa, and chicken breast 6 times a day if it were up to me I can't cook for shit For the first couple of weeks we are cooking meals we like and figuring out the total calories, protein/carb/fat numbers then gonna modify what we need to. I'm shooting for 2700 cals 40/40/20 p-c-f ratio.

 

[ta2dfreak]

i wouldn't call that hiit per se. i would call what you're doing more tabata training. HIIT is more like tire sledge for 15 reps each side to box jumps 10 reps - kettle bells swings 10 reps x how ever many sets you want. the 30s on and 15s off approach is tabata timing. If you want a really good HIIT and Tabata timer exercises check out a girl named Sara Soloman. she has tons of good workouts, programs and advice and its all free. my wife did it and transformed her body like crazy in 50 days

I guess that does fit more of a tabata definition. I'll definitely check out Sara Soloman's stuff. thanks

 

[ta2dfreak]

Hiit works wonders getting bf down. But make sure you are bring careful. If you get hurt then you won't be doing much of anything. Making up your own routine is good but maybe try looking up some mock routines to try. I would bump up to 3 days for better results

Definitely gonna start off slow and be careful. Been through a few minor injuries as of late and throwing my routine off pisses me off like nobody's business Cant remember where i got the time frames from, somewhere online, and it has the work time going up by 15 seconds each week while slowly decreasing the "rest" time as well. Keep you guys, and lady, posted as things progress. thanks for the pointers

 

[Djreversal]

i wouldn't call that hiit per se. i would call what you're doing more tabata training. HIIT is more like tire sledge for 15 reps each side to box jumps 10 reps - kettle bells swings 10 reps x how ever many sets you want. the 30s on and 15s off approach is tabata timing. If you want a really good HIIT and Tabata timer exercises check out a girl named Sara Soloman. she has tons of good workouts, programs and advice and its all free. my wife did it and transformed her body like crazy in 50 days

HIIT has nothing to do with switching up what your doing... its 110% intensity... to a low 10-20% intensity... and back and forth within time periods. To me swinging a sledge hammer or kettle bell doesn't work because of my back... but an elliptical going from slow and chill at level 1, to a burst at level 15 all out, back and forth worked super well and minimized any type of injuries. i mean do whatever you "enjoy" most, but over the years I've learned that fine tuning and focusing on what the "job is" instead of being all fancy pays off much more. the goal is raising your heart rate as high as possible and using as many muscles as possible.. but at the same time i like to think with the least amount of stress on your joints and stuff..

i used to sprint and do hill runs and all sorts of random things to try and lean out.. and when i cleaned my diet up and made it 100% perfect... i could get on a treadmill and walk like an 80 year old man and lean out.. and i have bad genetics lol. if your body fat is above 10% .. i would use as minimal amount of stuff per week to see weight loss.. when that weight loss stops.. make adjustments and try to shave an additional 500 calories a day off... this is where a lot of people screw them selves... me included...

they go into something say 15-20%+ body fat... and they wanna get shredded so they take every fat burner, pre workout, steroid etc.... then they cut their calories to 2000... then they do 6 mornings of cardio and lift 5 nights a week. almost exactly what i did.. and although i leaned out fast.. i got to about 10% body fat... and had no room to scale out calories... or add in more workout routines.... so pace your self.. start just with eating clean and lifting and not doing much cardio.. wait for your body to catch up and make its changes and stop your fat loss... etc..... then shave 250 calories and add 20 minutes of cardio.... then 2 - 4weeks later.. probably do the same thing... and so on.. its going to get to a point where you are quite lean and ripped.. then .. u back off and try to locate your maintenance calories.

 

[RickRock]

HIIT has nothing to do with switching up what your doing... its 110% intensity... to a low 10-20% intensity... and back and forth within time periods. To me swinging a sledge hammer or kettle bell doesn't work because of my back... but an elliptical going from slow and chill at level 1, to a burst at level 15 all out, back and forth worked super well and minimized any type of injuries. i mean do whatever you "enjoy" most, but over the years I've learned that fine tuning and focusing on what the "job is" instead of being all fancy pays off much more. the goal is raising your heart rate as high as possible and using as many muscles as possible.. but at the same time i like to think with the least amount of stress on your joints and stuff..

i used to sprint and do hill runs and all sorts of random things to try and lean out.. and when i cleaned my diet up and made it 100% perfect... i could get on a treadmill and walk like an 80 year old man and lean out.. and i have bad genetics lol. if your body fat is above 10% .. i would use as minimal amount of stuff per week to see weight loss.. when that weight loss stops.. make adjustments and try to shave an additional 500 calories a day off... this is where a lot of people screw them selves... me included...

they go into something say 15-20%+ body fat... and they wanna get shredded so they take every fat burner, pre workout, steroid etc.... then they cut their calories to 2000... then they do 6 mornings of cardio and lift 5 nights a week. almost exactly what i did.. and although i leaned out fast.. i got to about 10% body fat... and had no room to scale out calories... or add in more workout routines.... so pace your self.. start just with eating clean and lifting and not doing much cardio.. wait for your body to catch up and make its changes and stop your fat loss... etc..... then shave 250 calories and add 20 minutes of cardio.... then 2 - 4weeks later.. probably do the same thing... and so on.. its going to get to a point where you are quite lean and ripped.. then .. u back off and try to locate your maintenance calories.

Absolutely correct.

I love HIIT and its superior for fat loss in every aspect if done correctly. I incorporate it 2-3 yes per week with LISS on other days

 

[Bad Juju]

HIIT has nothing to do with switching up what your doing... its 110% intensity... to a low 10-20% intensity... and back and forth within time periods. To me swinging a sledge hammer or kettle bell doesn't work because of my back... but an elliptical going from slow and chill at level 1, to a burst at level 15 all out, back and forth worked super well and minimized any type of injuries. i mean do whatever you "enjoy" most, but over the years I've learned that fine tuning and focusing on what the "job is" instead of being all fancy pays off much more. the goal is raising your heart rate as high as possible and using as many muscles as possible.. but at the same time i like to think with the least amount of stress on your joints and stuff..

i used to sprint and do hill runs and all sorts of random things to try and lean out.. and when i cleaned my diet up and made it 100% perfect... i could get on a treadmill and walk like an 80 year old man and lean out.. and i have bad genetics lol. if your body fat is above 10% .. i would use as minimal amount of stuff per week to see weight loss.. when that weight loss stops.. make adjustments and try to shave an additional 500 calories a day off... this is where a lot of people screw them selves... me included...

they go into something say 15-20%+ body fat... and they wanna get shredded so they take every fat burner, pre workout, steroid etc.... then they cut their calories to 2000... then they do 6 mornings of cardio and lift 5 nights a week. almost exactly what i did.. and although i leaned out fast.. i got to about 10% body fat... and had no room to scale out calories... or add in more workout routines.... so pace your self.. start just with eating clean and lifting and not doing much cardio.. wait for your body to catch up and make its changes and stop your fat loss... etc..... then shave 250 calories and add 20 minutes of cardio.... then 2 - 4weeks later.. probably do the same thing... and so on.. its going to get to a point where you are quite lean and ripped.. then .. u back off and try to locate your maintenance calories.

yeah you are right. I was thinking HIRT when i posted that lol. but it still fits the bill of tabata training too. 15s on 45 off. I've done that before and its way harder than hiit

 

[Bad Juju]

HIIT has nothing to do with switching up what your doing... its 110% intensity... to a low 10-20% intensity... and back and forth within time periods. To me swinging a sledge hammer or kettle bell doesn't work because of my back... but an elliptical going from slow and chill at level 1, to a burst at level 15 all out, back and forth worked super well and minimized any type of injuries. i mean do whatever you "enjoy" most, but over the years I've learned that fine tuning and focusing on what the "job is" instead of being all fancy pays off much more. the goal is raising your heart rate as high as possible and using as many muscles as possible.. but at the same time i like to think with the least amount of stress on your joints and stuff..

i used to sprint and do hill runs and all sorts of random things to try and lean out.. and when i cleaned my diet up and made it 100% perfect... i could get on a treadmill and walk like an 80 year old man and lean out.. and i have bad genetics lol. if your body fat is above 10% .. i would use as minimal amount of stuff per week to see weight loss.. when that weight loss stops.. make adjustments and try to shave an additional 500 calories a day off... this is where a lot of people screw them selves... me included...

they go into something say 15-20%+ body fat... and they wanna get shredded so they take every fat burner, pre workout, steroid etc.... then they cut their calories to 2000... then they do 6 mornings of cardio and lift 5 nights a week. almost exactly what i did.. and although i leaned out fast.. i got to about 10% body fat... and had no room to scale out calories... or add in more workout routines.... so pace your self.. start just with eating clean and lifting and not doing much cardio.. wait for your body to catch up and make its changes and stop your fat loss... etc..... then shave 250 calories and add 20 minutes of cardio.... then 2 - 4weeks later.. probably do the same thing... and so on.. its going to get to a point where you are quite lean and ripped.. then .. u back off and try to locate your maintenance calories.

and agreed on the too much training and cardio. when i did my first BB show i was doing 2hr cardio a day. 1hr workout and eating 1800 cal a day. i did so much metabolic damage it took me 2 years before my body adjusted and i could shape myself properly again. was awful. bad coaching by the dick i hired