Most effective way to do HIIT while running?

Most effective way to do HIIT while running?

How can i burn the most fat possible while doing HIIT running? I've read numerous articles, websites, and threads, but i'm confused. One site for example said: 5 minute jog (warmup), run 90-95% max speed for 1 minute, slow down to jog until you can do it again. another said to do the same thing except only sprint for 20 seconds... a third of what the first site said. Others still said sprint then walk, compared to a jog. I'm just confused! someone point me in the right direction please. again my goal is just to burn as much fat possible, while increasing stamina/endurance.

My understanding was that HIIT is supposed to be most effective doing sprint/jog splits of about 30 seconds each, but I haven't done it so I can't tell you based on experience. I'm inclined to say that it really doesn't matter as far as burning more fat. Fat loss is 99% diet, and doing cardio isn't the magic fat burner that everyone makes it out to be. Read the fat loss sticky 2nd from the top for good info.

ah ok cool thanks. anyone have any advice from experience? I'm by no means out of shape i can jog 4-5 miles without stopping or being too dead at the end. I'm about 195lb at 6"0 right now and want to get down to 180-185.

unless you specialize in the 400m it's going to be pretty hard to run 90% for a minute. even 30 seconds is unrealistic if you follow up with a 50% jog. you want to be at about 70% for the sprint and 30% for the jog.

t-nation had a good article, but now the link seems to be dead. I have the chart printed out on how to follow hiit. I can scan it if anyone wants.

superbri007 i jog for 45 seconds to 60 seconds, then all out sprint balls to the wall for about 15 seconds that's about what I do. 45 second jog followed by 15 seconds of all out run for your life sprinting.

45 jog/15 sprint: After the 15 seconds of sprinting do you go back to 45 seconds of jogging and then repeat? or go even slower.. or what. and for how many minutes do you do this for?

i go back to jogging. Its hard at first but you slowly build up a longer time that you can do it. Bush77 45 jog/15 sprint: After the 15 seconds of sprinting do you go back to 45 seconds of jogging and then repeat? or go even slower.. or what. and for how many minutes do you do this for?

superbri007 good shit huh? especially when its summer time, 90 degrees and humid do i actually burn more calories/fat when it's hot out? i jogged 10km today (not HIIT) and it was 27* celsius... i was dripping.

unrealii t-nation had a good article, but now the link seems to be dead. I have the chart printed out on how to follow hiit. I can scan it if anyone wants.

thanks alot edmang

I just mix it up to not get bored. My partner and me went to the field and basically found a midpoint in it and sprinted to it then jogged to the end and then sprinted back so it alternated sprint jog same distance. Another that I think it good to do is sprint backwards and sideways. I read an article that said you burn more calories going backwards and sideways basically cause your muscles were not as efficent at it. Makes me feel like more of an athlete also.

thanks alot for the help/advice guys. i'm in a 10km race a week from this sunday and after that i'll start the 8 week program in the "Good Shape" row. Hopefully see a noticable improvement by the time i'm done in july. So a routine like that, mixed with a decent diet i'll be burning fat and building up stamina/endurance?

Most effective way to do HIIT while running?

When to take Supplements

When to take Supplements

Ok just started working out and trying to do things right. Got a PT for right now. Have creatine and protein coming, starting with the basics. What is the best schedule for taking pre/post workout, morning, night? Trying to do things right first.

This is what have been doing for about 1.5 years, works good for me Pre-Workout: Shake, 1 cup oats Post-Workout: Shake with 25g Dextrose, 25g Malto, 5g creatine Eat a big PWO meal 20-30min after your PWO shake

Thanks. I was told muscle milk is a good before bed or preworkout shake, truth?

i have a muscle milk shake every night with 2% milk before bed. I would eat cottage cheese if i could, but its disgusting. Muscle Milk shake is the next best thing

Sweet, right now I'm doing cottage cheese. Thanks.

When to take Supplements

protein intake

protein intake

Would it make a difference if i took 100g of protein all in one meal - twice a day. compared to eating 200g of protein distributed evely every 2-3 hours. I know eating every 2-3 hrs will speed up your metabolism but other than that is there a difference?

you will poop

does anyone know the answer to this?

extra protein will sit in your gut and be used as needed your body. I'd look for the link to it but I'm lazy.

protein intake

Hmmm trouble coming up with a descent routine...

Hmmm trouble coming up with a descent routine...

I have gotten a bit out of shape, need to lose body fat and put on muscle mass... I'm about 5"10 / 5"11 @ 180-185lbs, not much muscle defintion due to body fat, when I was 165 pounds I have much better defined muscles. Anyways I used to work out every day with random breaks, chest/biceps back/triceps shoulders/legs however I hit a plateau pretty quick because I was overworking myself I've since expiremented with different routines, lately i've been doing 0 legs.. I want to do a routine for 6 days a week... Sundays I work a f'd up schedule and cant make it to the gym. I was considering Day 1 - Chest, biceps, triceps, abs Day 2 - Cardio Day 3- Back, Shoulders, traps Day 4 - Cardio, abs Day 5 - Legs, lower back, abs Day 6 - Cardio Day 7 - Off However i'm a bit edgy on doing a muscle group only once a week so i'm confused and having a hard time figuring out what I should do...... I think a muscle group once a week isn't enough, I like to get really sore then I recover usually on third day so hmmm.... any ideas??? P.S dont gimmi any shit about doing chest with tricep instead of bicep or viseversa, it makes no fucking diff; everyone does it differently and i've tried all combinations finding little difference. before, about 165 pounds now about 180

great, your avatar made me not as hungry.

lol

you gonna get hit wif the sticky stik, boyo

Too much cardio, not enough lift.

~stangzorized~ Too much cardio, not enough lift.

*decent

christophers rountine, drop down calories, drop down cardio

Whats wrong with cardio?

nothing, I just think theres a bit to much of it in his routine

hmm so maybe limit cardio to twice a week? or even once a week?

how about a rotation of Day 1 - Chest, biceps, abs Day 2 - Back, triceps, abs Day 3- Legs, Shoulders, Lower back Day 4- Cardio with random days off?

baghrhrg decent, dunno why the hell I wrote descent..

I dunno, I do cardio 3 times a week. But I am just looking for something to do I guess. :-x

Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs

mike Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows?

What's your av all about?

Ilyusha What's your av all about? A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon.

chlywly A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon. That's fuckin dope..

If you asked me I would say you should lift more weight less often. What youre doing now obviously isnt working, so how much could it hurt to go 3-4 times a week? When I started doing that I saw instant strength gains because when I was going 6 times a week I was overtraining. Maybe you should cut out some ab stuff as well, some compound movements such as squat will work your abs, so just have an ab day on a different day than your legs day. By the way, make sure you actually have a leg day. In my opinion, probably the most important day. But thats just my opinion.

chlywly Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows? pec deck: bent over row (sorta): do deadlifts.

That bent over row pic sucks ass. The bar is going too high up in the chest area.

ok cool, any good sources on doing a proper dead lift?

Hmmm trouble coming up with a descent routine...

bulkers should eat this

bulkers should eat this

PEANUTS. 1.99 for 16 oz. Itd be really easy to put the whole thing down in a day. 2560 calories 1920 from fat 224g of fat 40g saturated fat 80g carbs 32g fiber 144g protein

ryazbeck PEANUTS. 1.99 for 16 oz. Itd be really easy to put the whole thing down in a day. 2560 calories 1920 from fat 224g of fat 40g saturated fat 80g carbs 32g fiber 144g protein omg. thats a whole lotta fat

walnuts are better, and richer in omega 3s

grandgirl omg. thats a whole lotta fat what happened to the 'see' diet?? SteveO walnuts are better, and richer in omega 3s and more expensive, i think? almonds are the shit though.

ryazbeck what happened to the 'see' diet?? and more expensive, i think? almonds are the shit though. about the same. I get 4 lbs for $8. I couldn't imagine eating 1 cup though, a half cup is more than enough and I wanna see these nuts, that's an outrageous amount of protein... All nuts I see are 8-12g per 1/4 cup

SteveO about the same. I get 4 lbs for $8. I couldn't imagine eating 1 cup though, a half cup is more than enough and I wanna see these nuts, that's an outrageous amount of protein... nice, i gotta check that out. no good grocery stores around here, but i sure do love almonds. oh, for you sodium conscious geeks, heres the sodium 3.52grams

i like almonds better

nevermind about the incorrect protein. I'm going by measurements in volume, not weight. That's a fuckload of peanuts just so you know. 1 cup = 4 ounces by volume. So 4 cups of peanuts to get that amount of calories. Better off just buying some natty PB

i buy peanuts by the kilo and eat them over a day's work

yeah dude, snack on peanuts with a bottle of water, it wont seem like alot.

bulkers should eat this

Post your cardio here

Post your cardio here

yo guys ive been on a interval plan for a while now and im getting pretty bored of it, wanted to see what kind of cardio interval workouts you guys would recommend. here are some that im currently doing in my cardio workouts: (on an intense scale of 1-10 ex. 5 being jogging, and 10 being all out sprinting) cardio 1:min /level of intensity first 15 mins /5 (then ill start an interval cycle of sprint/jogging):next 20 seconds /10 next 40 seconds /6 etc... (and i'll repeat this interval 8 times) cardio 2:min /level of intensity 1-2/ 5 3 / 6 4 /7 5/ 8 6 /9 ...(one interval cycle) 7/ 5 8/ 6 etc.... (four interval cycles= roughly 20 mins)

why is this thread in spanish?

I ride the stationary bike 4 times a week at a HR of 160bmp for 30 min.

forum95 why is this thread in spanish? they only decent cardio is sex

i run 4-10km 4-5 nights a week. i play hockey/shinny. bike riding randomly... yea

Post your cardio here

Is my body just not meant to lift heavy ass weight?

Is my body just not meant to lift heavy ass weight?

when I first started lifting (a few years ago) I remember doing sets of bench with 50lbs (total). now I'm sure a lot of that was form, stabalizers, etc, but even so I doubt it would've been that much higher. Basically my point is that I have very little natural strength. I was always one of the weaker kids in highschool gym class, and I know my dad isnt very strong. Doing squats I could never lift significant amounts of weight (dont do them now because of unrelated knee/back injury). Deadlifts were better, but every once in a while I would hurt my lower back and have to take a break for a few weeks. And now just recently I hit a 5 rep max on bench, and the next day/that night my elbow starts hurting like a bitch. So my point is, I never really had much strength, and when I lift heavy I end up hurting myself. Let me assure you that I dont have horrible form or whatever. So should I even bother going heavy, or just try to be happy with going lighter?

I also have pretty small wrists/bone structure

I was one of the weakest/slowest/smallest kids in high school too. I started benching with 30lb db's. I'm still not nearly as strong as I would like to be, but I'm 50lbs heavier and lifting weight I never thought I would be able to even three years ago... moral of the story -- eat, lift, GFH so your elbow hurts, big fucking deal. You completely glossed over the fact that you hit a 5rm PR. Go easy for a couple weaks, rehab it if needed. If it happens again, figure out what is causing it. Maybe your form is good but you just moved something slightly wrong that time. If you get hurt lifting heavy, figure out when it happens. Don't go to failure EVER if that is when you get hurt. See what I'm saying? Lift heavy enough so you know you REALLY know you are giving it your all... try HST or some other progressive load routine. Maybe that will prevent injury. Bottom line - is it worse to have your elbow hurt for a week or two, or feel weak/small/unconfident/etc for your entire life?

yeah, you make some good points, and that is pobably the road im taking. however, you also brought up another good point. I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around.

What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away.

velamint I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around. Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are naturally very lean and do not carry much lbm. The best idea is to figure out what your maintenance calories are, then add about 500 per day to that. Get some calipers and learn how to measure your bodyfat. It doesn't matter if it's 100% right, just that you do it the same each time you check it. Lift fairly heavy and track your progress for a few weeks. If you are getting significantly fatter, lower cals a bit and do the same thing. The important thing is keep track for a while so you know what your body needs in order to grow without excessive fat gain. *note - this is for gaining muscle, not losing fat. To lose fat, read the fat loss sticky. Do the same tracking, but lower calories until you see results. Choose what is more important to you, because you aren't going to gain muscle AND lose fat at the same time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible.

gstrdr1 What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away. eh, I'm pretty much your average college kid, I dont think that kind of thing would be causing too much of a problem, although I think I definetely need to up stretching and things like that...I'm actually going into physical therapy soon for back problems too

shastaisforwinners Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are e time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible. I know, I know...this is just another thing that complicates this all for me but yeah, I am modifying my diet now and trying to figure out how many calories I need to be taking in, etc

I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. edit: Put it in perspective though... you're in college. How much more shit do you do on a daily basis that you don't want to? You do it to get ahead. Working out is the same thing.... well, you do it to get head. Either way, you benefit.

shastaisforwinners I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. yeah, at least theres fitday..I'm pretty much eating the same stuff every day, so it makes it easier

see my edit for motivation

I'd work on lower weights at this time to get your body parts stronger.

Is my body just not meant to lift heavy ass weight?