Not everyone feels the same way I don't believe when it comes to what types of cardio to do for maximum fat loss. Rather than continue to do slow cardio (heart rate of 105-115) for an hour a day, never breaking a sweat, I have chosen to throw in some higher intensity cardio for small periods of time, 20-30 minutes. When I do these sessions my heart rate ranges from 110-120 during slow segments to 130-140 during high segments. I definitely work up a "sweat" doing this. I am still doing the long slow cardio every other day.

I see no downside of trying this out.

I assume that I need to pick up some leaner meats to eat, eat more fruits vegetables, etc to get my fat% down to 20% or less. Hopefully someone can clue me in if this is a good approach or not.

Thanks!

What people 'feel' means absolutely nothing to me.

Nor should it to you.

This isn't about what people feel. It's about recoverability while dieting; managing fatigue. Two sessions of HIIT per day is simply idiotic. Period.

HIIT doesn't last for 30 minutes.

It doesn't sound like you are doing HIIT.

Do real HIIT twice per day while dieting for a month and come back and tell me how you feel.

__________________
My Blog -- My Journal -- My Photos

It is quite possible that what I am doing could differ from some technical definition of H.I.I.T. What I did was google HIIT, read a few articles, then googled things like "HIIT elliptical", "HIIT treadmill". What I found was people doing varying cardio exercises but one thing was pretty common. The cardio would invole doing a few minutes of low intensity cardio, followed by a few minutes of high intensity. Back and forth for 20-30 minutes. This is what I have started doing. This is extremely different from what I have been doing for a long time at the gym. I suspect that different is what I need too.

I also have read various articles that state that two sessions of cardio (i.e. 2x30 minutes) at different times of the day provides better results than 1 hour of cardio. Obviously this may or may not be correct, but I see no harm in sometimes doing 2 sessions and sometimes doing one. Remember, I was already doing 45-60 minutes of slow cardio during lunch 3 days a week (at work) and then 6 days a week at the gym weights or cardio.

Since I obviously have no idea what type of cardio will provide the best results for me, but I know for certain that 1 hour of slow cardio a day will not, I will try mixing things up. I will not be doing 2 sessions of 30 minutes every day, but some days I will. 30 minutes of what I am calling (or incorrectly calling) hiit is about all I can handle at one time. After that I have to just do some slow treadmill walking.

Hopefully a mixture of eating less fatty foods and changing up my cardio will trigger additional fat loss. Getting that fat% down to 20% will be a real challenge. I read some people saying to keep it under 30% and some under 20%. I am also really enjoying the new workout plan, and look forward to seeing how things progress as I increase my weights periodically.

I have to really do some intense stuff to get my heart rate up above 140 at the gym. I don't know if thats normal or not, but I assume it was due to the fact of hitting the gym for such a long period of time. If I set a cardio machine at a high level to where it will definitely strain my body, and possibly injure myself, I can get it up to 150-160, but I don't see any benefit of ever doing that. Sometimes doing abs I check my heart rate (via a watch) and it will be up around 150 breifly.

I think doing the cardio that raises my heart rate multiple times over a 30 minute period to 130-140, rather than 60 minutes of 110, should help burn some fat. Do you think this is an incorrect assumption? At 110 I will never break a sweat.

Have a great night!

HIIT is classically the alteration between low intensity and high intensity cardio. However, the high intensity portion is max effort; meaning, all out sprinting.

You aren't doing this.

What you are doing would be termed 'interval training.'

I'm not sure why you think this is something you "need."

The benefit of interval training over steady state is simply that it allows you to tap into higher intensity thresholds then you otherwise would be able to do using steady state. For example, you couldn't run at 85% of max HR for 45 minutes; 75% would be more reasonable. But maybe you could set up an interval session where you do the high intensity intervals at 85% and the low intensity intervals at 65% for 45 minutes.

I understand this. What you aren't understanding is recoverability as I've discussed it time and time again. If you're a fan of spinning your wheels, by all means tell me now. I'll just zip on out of here and let you have your fun.

__________________
My Blog -- My Journal -- My Photos

having adequate protein levels accessible for the large muscle groups at all times rebuilds muscle tear down from muscle stress. the carb stores within the body (liver-generated) are approx 400-600 calories... this is where that 15-20 minute window comes from. the pancreas and liver are the "machines" that process the fuel for your body to work. keep them as healthy as possible for life!!!!

mix it up and keep the body fooled!

nourishment and intake frequency
5-6 times per day. 200-300 cals per
-complex carbs 200-300 grams,
-protien-75-100 grams, milk, eggs, tuna, oats, etc.
-fiber 30 grams
-fats eggs, meats, poultry, etc. 75-100 grams
-veggies... go to town. this is where the "glue" of the nutrition comes in to play

cardio at run, cycling, swimming, climbing, marching... heart rate 150-160 at least 1-2hrs per work out.


age: 50
weight: 160
bf%: 8-10%

building muscle WILL REDUCE BODY FAT PERCENTAGE!!

Is this a serious post?

__________________
My Blog -- My Journal -- My Photos

yeah-muscles use up a lot of energy.the more muscle you have,the more calories you have to take in to pretty much function.building muscle increases the basal metabolic rate.that pretty much means the you will burn more calories to function.you can choose to believe it or not,it is your choice

I really think you did something wrong here, I am your exact height, and started off at 210 pounds 32 Body Fat august before last (so approx. 12 months) Now I am 152 and 8 percent body fat ( I got it tested). I have a decent 6 pack. I don't see how you aren't a skeleton at such a low weight. If you went from 180s to 130s...you lost about 50 pounds and only 8 percent body fat? You hosed yourself and ate your muscle away. Work on the muscle and EAT! Make a protein shake with 2 percent milk before and after workout and that is an easy way to increase calories without having to think about it too much. If you aren't working out that day, then have one.

Thanks for the knowledges. These are things I did not know!!!!111

__________________
My Blog -- My Journal -- My Photos

I just read this entire thread, and its great, but I got a little bit overwhelmed. Would anyone mind summarizing some of the key points that were brought up?

I have been on a plauteau as well for 6 months or so. I got fed up and have put away my scale for a month, am focusing on eating 3 meals a day, and would like to find a way to remotivate myself to go to the gym. I would previously go and do only cardio for long periods of time, sometimes more than twice a day. Thats how I initially lost about 10 pounds, but I burned out. Now I hardly ever go to the gym, and when I do I can't do as much or I just hate it. As of today I'm going to start strength training. I thought I'd do5 exercises, 12 reps, 3 sets, and then maybe 20-25 minutes of cardio. If I don't change my diet, which is currently just maintaining my weight, will it possibly help me to lose fat? I would like to lose about 10 more pounds as well, but I'm more concerned about the body fat %. I have a handheld device which measures anywhere from 20.5% to 22% on a given day. I am female. About 135 pounds.

__________________

Hmm, bit too long for me to do that. If you have specific questions pertaining to anything discussed here though, I'll gladly try my best to explain things.

We know nothing about you.

How many calories were you consuming when you were doing all this cardio?

5 exercises of what?

How often?

How often will you run?

You must be in a caloric deficit to lose fat. If the exercise accomplishes this and you eat the same amount of calories consistently, sure.

__________________
My Blog -- My Journal -- My Photos

I guess I'm mostly still unsure about which to take. Because I still have some weight to lose, should I be focusing more on cardio to lose it faster? Or is it okay to do mostly strength and have the calorie deficit needed to lose weight come only from my diet?


[/quote]We know nothing about you.

How many calories were you consuming when you were doing all this cardio?[/quote]

Well, when I was doing that I was a little bit crazy. I'd try to stay around 1500, but if i went over even a little bit, I'd get mad at myself, and really limit myself the next day, sometimes only eating 500 or 800 calories a day. Currently, I don't measure my food to avoid the same consequences, even though I know they're not smart. I just try to stick to 3 meals a day. Since I'm currently maintaining, I figure if I start working out again, it will more than likely put my in a caloric deficit. If I don't start losing again, I guess I'll have to start counting again.



[/quote]5 exercises of what? [/quote]

I figured I'd just pick 5 machines, and try to hit different body parts. But maybe thats not the best way to go about it? Haha.

[/quote]How often?[/quote]

I'd like to shoot for 4 days during the week, and one weekend day.

[/quote]How often will you run?[/quote]

I was planning on doing it each time I go to the gym.


[/quote]You must be in a caloric deficit to lose fat. If the exercise accomplishes this and you eat the same amount of calories consistently, sure.[/quote]

__________________