Hi,
I am Male/ 5'5 "/ 72KG / 20Yrs
i read about HIIT on
HIIT: Supercharge your Fitness and Fat Loss

I am performing HIIT on alternated days, for last 2 weeks.
I do the following:
5 Mins warmup...by walking 1 KM

30 secs Sprint
60 secs Walk

i repeat above two for 6-8 times MAX. this takes 10 minutes. i follow above routine STRICTLY.
Note that my average speed comes out to be 10km/hr, which is think is pretty good.
As mentioned on the above site, i should go the HIIT program, for max 20 Mins including warm up and warm down. Well infact i also take the same time. Also i do the regime in morning without eating anything.
My questions are:
1. Do i need to change the "Walk" to "Jog" in above program? I genuinely try to Jog in first few Sets but i am unable to do after 3 sets..so i complete the remaining 3-5 [so that it is total 8] by Walking. I just cant jog, all around the routine, partly due to excessive tiredness and pain in shin Splints.

2. Should i change my durations of above to lesser or above times?

3. The site says to do HIIT on alternate days..what does that mean to do on other alternate days?? Should i relax at home or go hit the park for a regular cardio?

4. As per above program, though i feel tired by 6-8 reps, i regain myself in matter of 3 minutes. Should i do again a HIIT? Or Just Jog in the park for 10-20 Mins? Will doing HIIT again may lead to injury? Will extra jogging help?

5. Is it really true that 20 Mins above HIIT helps to lose 9X more weight than just plain jogging? Well, than my program, which is an easier HIIT must do atleast 3X...

6. I havent lost more than 1 KG weight, in last 2 months [i started jogging in january {new Yr resolution} and started HIIT 2 weeks ago.] My avg. speed while jogging is 4km/hr and i jog near about 4 Kms, ofcourse with breaks.
I eat a balanced diet, avoid junk and avoid overeating. Why have i lost so less then? What should i do more? Is my jogging also pretty slow, or am i jogging to less [1hr, 4KM /day].


And how do these people on sites get their Heart rates? Do they put those needles while jogging? Whoa!
7. Have i posted the questions properly?



I do not use a tread mill as i don't own one and the Gym is costly.

How old are you?

The reason I ask is the way you're trying to paint this into a right/wrong either/or proposition leads me to believe you're a minor.

20 years old

I'm not sure why you're trying to pinpoint your program down to being perfect. I suspect it's a product of your misconceptions relating to weight loss and exercise.

I can assure you that you're really wasting your time worrying about the things you are.

The only significant factor I see in the above post is your frequency of HIIT. At most I would maybe do 3 sessions and that certainly wouldn't be when I'm dieting. When someone is in a caloric deficit, I suggest 1, maybe 2 sessions of HIIT per week.

Recoverability is down when dieting. HIIT is stressful systemically to your body so once you couple this with other stresses (life, calorie deficit, weight training, etc) it's easy to go overboard.

There's nothing magic about HIIT.

I am sorry, but i cant get what the above means. I hope it doesnt mean i am wasting time doing exercising
You have mentioned the word "dieting". Dieting means creating artificial calorie deficit. No. I dont do so. I just avoid junk. that means i eat one ice cream/week, 1 McDonalds visit/month and 1 pizza/month. Otherwise i eat home made food. But i eat till i am full. I dont diet, so that i can proclaim i am on dieting..

also
I am doing the HIIT and Jogging right?
What about alternate days question
i am reading ur link..

Thank you for such a speedy reply.

No, that's not what I mean at all.

I mean you're wasting your time trying to pigeon-hole what you're currently doing in terms of exercise as being right or wrong.

That's not how it works.

You apply a stress to your body and if it's above and beyond what it's accustomed to, it adapts favorably assuming you allow for adequate nutrition and recovery.

It's really that simple.

Different exercise modes will yield different adaptations, and that's why training specificity always applies. By that, I mean training must be matched to the sort of adaptation you're looking to get.

This is not to say an adaptation is necessary for an exercise to be useful. For instance, an exercise can simply maintain a past adaptation. Or, an exercise can be in place simply to expend energy to help create a deficit.

Are you following this?

Dieting means a lot of things.

What do you mean by "artificial calorie deficit"?

A deficit is a deficit to your body. How does it become artificial?

.

The point is, if you're not in a calorie deficit you're not going to lose weight regardless of the way you're exercising.

Okay.

Like I said, I'm not a fan of that many sessions of HIIT per week. If you're not lifting weights (you should be) then I suppose you can get away with it. But I don't see it being worth the risk if fat loss if your current goal.

Seriously, i am unable to follow. Adaptation is a completely new term for me. I thought it is related to Darwin anyway. If i can adapt to an exercise..does that mean that i will lose more or less weight?

Umm..why should i lift weights? Just to keep muscular body or does it help in weight loss? I thought weight lifting is completely another topic and is not related to weight loss, since i am currently involved in regular cardio.
Also, it needs a gym, which needs money, which needs that as a student i should study a lot, which needs i should spend max time studying, which means i dont have time for gym.

We have a indian festival holi today. Wishing you a very happy holi.

Oh man. This isn't about losing more or less weight. Stop focusing on that or you're going to keep missing the big picture here.

We exercise in hopes of eliciting a favorable response from the body, right? We want to be stronger, faster, more muscular, have greater endurance, etc. The only way these various qualities improve is if we exercise at a threshold that is above and beyond what our bodies are accustomed to.

When we do this our bodies, always wanting to maintain homeostasis, will adapt in a way to make sure it can better handle this higher threshold stress in the future.

Follow that?

Okay, scratch what I said above. You should read the entire thread in the link I posted above and that should answer this question and give you a much better understanding.

That would be wrong, assuming you're interested in more than just the number on the scale. I'm assuming you're interested in looking and feeling good.

That's your choice. I got two degrees and maintained a job and fun social life in 4 years of college and also trained my ass off in the school gym.

But I understood my goals and what was required to obtain them.

Thankyou very much...lemme see the link...