Can you recommend a HIIT routine for max weight loss

[Rockstead]

I saw this term "HIIT" mentioned in another workout thread, I run aprox 5 1/4K/day in aboout 30min and I'm not satisfied with my weight loss.

This is how I do it.

I do a hard walk at 4Miles (0 incline) for one minute and then I do a Fast run at 7Miles (0 incline) for 3 minutes, and I do this for 30 minutes, comes out to just over 5Km for that 30min, the one minute hard walk gives me time to breath and regain some energy to make it through the next three minutes, I don't think I could sustain doing the 30minutes straight at 7Miles/hour.

Or sometimes I just do a hard walk for an hour of 4Miles but Incline at 8, I get a really good sweat out of it.

Along with this, I tried reducing my calorie intake to under 1000 calories a day. I'm a 33 old male, 5"10, 190 pounds and my weight normally hovers between 174-195, I'm at a high point now and for whatever reason I can't get it down.

Can you explain this HITT routine, or based on the routine I have now, can you recommend a better routine for fat loss.

I've got a ridiculous amount of kids and being able to do this with the least amount of time is necessary, I don't want to be wasting my precious time if I could be doing this in a more efficient manner on my home treadmill (Nordic Track 1500).

Thank you!

Thanks!

[shawn99]

Stubborn Fat Protocol (SFP) by Lyle Macdonlad

An hour or two before cardio, take 200 mg caffeine with 1-3 grams of L-tyrosine (NO ephedrine).

There are two segments to the cardio:

- The first segment is for mobilization, to get those stubborn fatty acids out of the fat cell.
- The second segment is the oxidation part, to burn them off in the muscle.

For the first segment of the cardio, use a machine that you don't normally use. So if you normally do the treadmill, do the first segment on the stairmaster or bike or something. Just make it different.

First segment:
warmup: 3-5 minutes
go hard: 5-10 minutes. I mean hard, as hard as you can stand for the entire time. This will NOT be fun on lowered blood glucose. I've considered putting intervals here but haven't found the data I need to make up my mind. If you do intervals, go something like 5X1' all out with a 1' break (10' total intervals)

Rest 5', just sit on your butt, drink water, try not to puke.

Go to your normal cardio machine. Do at least 30 minutes at moderate/high moderate intensity (below lactate threshold but decent intensity). I'd say 45' maximum here but I'm still making up my mind and looking at data.

Go home, and wait and hour before having a small protein meal (25-50 grams or so). No dietary fat. 2-3 hours later, go back to normal diet eating. Your daily calories shouldn't be any different than they were already, they are just distributed differently, you only have 100-200 immediately after cardio, and then the rest afterwards.

I'd do that maybe 3 days per week to start, and see what happens.

Why this works

To get stubborn fat mobilized, you have to overcome a fairly severe resistance in terms of both blood flow and lipolysis, this requires very high concentrations of catecholamines (adrenaline/noradrenaline). Sadly, jacking up levels of catecholamines (necessary for mobilization) limits burning in the muscle which is why you follow the high intensity with low intensity.

Basically, you jack up levels to get the fat mobilized, and then let them fall so that the fatty acid can be burned in the muscle.

I have a study showing that Ephedrine before intense activity lowers the catecholamine response, that's the reason for avoiding it. Studies also show a lower than normal catecholamine response as people adapt to a given type of cardio; doing a different machine will result in a higher catecholamine response than you'd other wise get.


The bigger problem with stubborn fat has to do with:

- Blood flow to the fat cells: which is typically very low, odds are your butt is cold to the touch compared to other areas of your body
- It's harder to mobilize: both because of impaired blood flow, and because of adrenoceptor issues.

Oral yohimbe (0.2 mg/kg) can be effective when used over the long term. Don't take it within 3-4 hours of taking ephedrine, and start with a half-dose to assess tolerance (some people get really freaky responses from it). IF you can find pharmaceutical yohimbine, it's far far better than the herbal version (and most of the herbal versions are crap, the only one I trust is Twinlab Yohimbe Fuel).

Taking the yohimbe with caffeine prior to morning cardio does seem to help with very stubborn fat.

Read more here (http://www.clutchfitness.com/forums/showthread.php?t=2407)

[BDSL]

In order to burn fat efficiently, exercise in the target heart rate zone.
http://en.wikipedia.org/wiki/File:Exercise_zones.png

Not only how much calories intake is important, what kind of food is also important. High fiber, protein. Less sugar, fat, carbs, etc.....

And most of the time, depending on how hard your exercise and food intake, you will not see results / improvements until 3-4 weeks after.

It takes time and discipline.

[Kujo]

I like 15 secs max effort, 45 secs recovery on an exercise bike or treadmill. I do this for 15-20 minutes/15-20 intervals.

I also do barbell/weight plate complexes. Check out http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e&cr= for some routines.

Complexes are killer, and definitely one of the most effective cardio/fat loss workouts, plus you only need to do them for like 9-15 minutes. You won't be able to go any longer than that. Trust me. :)

Bodyweight circuits are also very effective. Craig Ballantyne has designed some good ones. Check out http://www.youtube.com/watch?v=4UQJ8iQVTbs for a nice routine.

[Cheap Cat]

Sounds like you are not eating enough calories causing your metabolism to slow down and you are not exercising enough. Up the cardio and pick up some weights.

[baz5]

Jesus christ man, 1000 calories and you're not female?!?!

[bananaman]

Do intervals involving your own body weight.

Do a complex like:

3 reps of pushups
3 reps of situps
3 reps lunges
3 reps jumping burpees

Cycle through the complex as many times as you can, as fast as you can with good form within 40 seconds. Rest for 20 seconds. Do it 7 more times.

When you get good with that, you can start complicating the workout like:

-Military pushups, spiderman pushups.
-Complex situps like... a situp, followed by 2 bicycle kicks, followed by a leg raise all in one-fluid motion.
-Mary Katherines lunges (both hands in the air)
-Jumping burpees with knee tuck.

[Rockstead]

Jesus christ man, 1000 calories and you're not female?!?!

Oh man, I'm 5"10 and 190 pounds, I'm hardly eating a thing, I'll have coffee in the morning (skim milk and one splenda), that's usually my breakfast and I may or may not have a 0% fat 35calorie yogurt mixed with 1/3 cup(aprox 100cal) of Bran Buds.

The rest of the day I'll have a lot of liquids, water, green tea, coffees and I'll eat some more of those 35calorie yogurts and an apple.

The rest comes from home made dinner, couldn't be over 700-900 calories for dinner.

I'm just trying to lose weight and usually this method works and then when I've lost the weight, keeping up with the treadmill usually keeps it off and I can eat a little more.

Man just reading what I wrote sounds ridiculous, damn..I wish they could just extract whatever it is that high metabolism people have and give it to the rest of us through a pill.

[beerbaron105]

Oh man, I'm 5"10 and 190 pounds, I'm hardly eating a thing, I'll have coffee in the morning (skim milk and one splenda), that's usually my breakfast and I may or may not have a 0% fat 50calorie yogurt mixed with 1/3 cup(aprox 100cal) of Bran Buds.

The rest of the day I'll have a lot of liquids, water, green tea, coffees and I'll eat some more of those 50calorie yogurts and an apple.

The rest comes from home made dinner, couldn't be over 700-900 calories for dinner.

I'm just trying to lose weight and usually this method works and then when I've lost the weight, keeping up with the treadmill usually keeps it off and I can eat a little more.

Man just reading what I wrote sounds ridiculous, damn..I wish they could just extract whatever it is that high metabolism people have and give it to the rest of us through a pill.

It is obvious your metabolism has crashed, start eating, or you will never lose the weight

[shawn99]

Trying having 5-6 meals throughout the day that includes carbs/protein/fat(try to get 20 grams of protein per meal, idealy it should be 190grams of protein per day) for your bodyweight you should getting around 2000 calories per day. This will keep your metabolism in sync with the HIIT you do.

[sdee33]

Insanity.

It is intense HIIT. Just follow the program. No wasted time, no need to come up with your own routine. Lunges, burpees, pushups, power jumps, power pushups, switch kicks, it is all in there.

getinsanity.com

[Rockstead]

Insanity.

It is intense HIIT. Just follow the program. No wasted time, no need to come up with your own routine. Lunges, burpees, pushups, power jumps, power pushups, switch kicks, it is all in there.

getinsanity.com

Did you purchase this? maybe I'll check the newsgrousp to see if this is out, how many minutes a day is this routine and how does it compare to weight loss vs a Treadmill?

[Rockstead]

Insanity.

It is intense HIIT. Just follow the program. No wasted time, no need to come up with your own routine. Lunges, burpees, pushups, power jumps, power pushups, switch kicks, it is all in there.

getinsanity.com

Also, can anyone tell me the differene between Beachbody Insanity and the P90x program, I don't have weights to use at home if either require it.

[sdee33]

Did you purchase this? maybe I'll check the newsgrousp to see if this is out, how many minutes a day is this routine and how does it compare to weight loss vs a Treadmill?

http://rapid.org/board/showpost.php?p=1106214&postcount=204

Or btjunkie.org or mini nova.org for torrents.

I've a treadmill too, but you plateau and it gets boring.

Insanity is 45 mins a day for the first month, 60 for the second. It is all cardio, cardio, cardio. No weights, no equipment, just need room to jump around. I've done P90X. It has 2 days a week cardio, the rest is weights (dumbbells only) and tons of pullups. If you want HIIT and weight loss, go with Insanity but be prepared to work hard and "dig deeper". No plateau there, and a very flat stomach at the end of it.

[Roconne]

Oh man, I'm 5"10 and 190 pounds, I'm hardly eating a thing, I'll have coffee in the morning (skim milk and one splenda), that's usually my breakfast and I may or may not have a 0% fat 35calorie yogurt mixed with 1/3 cup(aprox 100cal) of Bran Buds.

The rest of the day I'll have a lot of liquids, water, green tea, coffees and I'll eat some more of those 35calorie yogurts and an apple.

The rest comes from home made dinner, couldn't be over 700-900 calories for dinner.

I'm just trying to lose weight and usually this method works and then when I've lost the weight, keeping up with the treadmill usually keeps it off and I can eat a little more.

Man just reading what I wrote sounds ridiculous, damn..I wish they could just extract whatever it is that high metabolism people have and give it to the rest of us through a pill.

As others have said, your metabolism has crashed. Eating less than 1000 calories a day is NOT healthy for anyone. Yes you will lose weight in the short term, but eventually your body will go into starvation mode and store everything you eat. You really need to kick up your intake. Start eating 4 - 6 smaller meals a day, aiming for between 1800-2000 calories. Get your eating back in line and then you will see the weight come off once again.

Good luck man.

[baz5]

.I wish they could just extract whatever it is that high metabolism people have and give it to the rest of us through a pill.

It's called eating properly.

[Rockstead]

It's called eating properly.

No it's not, not for everyone. I know a few guys that eat however much they want, and they aren't young, I'm talking junk food, beer, whatever. In fact, some of these guys have to go to the gym just to put on weight and when they stop working out they actually lose weight.

[baz5]

Still, you're complaining about metabolism and you have one of the worst diets possible.

Maybe I'm bitter, lol, but I'd rather be built with muscle and have to work to get the fat off, then to be extremely skinny with no bodyfat.

[ricoboxing]

I saw this term "HIIT" mentioned in another workout thread, I run aprox 5 1/4K/day in aboout 30min and I'm not satisfied with my weight loss.

This is how I do it.

I do a hard walk at 4Miles (0 incline) for one minute and then I do a Fast run at 7Miles (0 incline) for 3 minutes, and I do this for 30 minutes, comes out to just over 5Km for that 30min, the one minute hard walk gives me time to breath and regain some energy to make it through the next three minutes, I don't think I could sustain doing the 30minutes straight at 7Miles/hour.


other then your crappy diet, I think the 7mph is not a high enough intensity. That is the speed of a jog.

If it was hi intensity, you should only be able to do it for a minute.
Maybe try doing 11mph for 1 min instead.

[arsalanmustafa1989]

Oh man, I'm 5"10 and 190 pounds, I'm hardly eating a thing, I'll have coffee in the morning (skim milk and one splenda), that's usually my breakfast and I may or may not have a 0% fat 35calorie yogurt mixed with 1/3 cup(aprox 100cal) of Bran Buds.

The rest of the day I'll have a lot of liquids, water, green tea, coffees and I'll eat some more of those 35calorie yogurts and an apple.

The rest comes from home made dinner, couldn't be over 700-900 calories for dinner.

I'm just trying to lose weight and usually this method works and then when I've lost the weight, keeping up with the treadmill usually keeps it off and I can eat a little more.

Man just reading what I wrote sounds ridiculous, damn..I wish they could just extract whatever it is that high metabolism people have and give it to the rest of us through a pill.



Bump your calories to atleast 1500
if you can throw the splenda out do it. quit eating that garbage 40 calorie yogurt and go for REAL food (cottage cheese, oatmeal, fruits, fist, veggies, buts and beans). breakfast, pre and post workout meals are the most important and are partitioned the best.

whenever you hear yourself say "this couldnt be over xxx" I can almost guarantee it is over what you think

high metabolism has to do with hormones, genetics, etc etc the hormone pills (steroids) are available but i wouldnt know where to get them. Although the bigger metabolic factor is physical activity. do some weights, keep HIIT to 2 sessions per week and try to do 2 sessions of moderate intensity cardio.

Finally if there is one thing to be said is if you dont give nutriton 100% you will never get where you want. and i mean no matter how much you excercise.

Good luck

[angekfire]

whenever you hear yourself say "this couldnt be over xxx" I can almost guarantee it is over what you think

This couldn't be over nine-thousaaaaaaaaaaaaaaaaaaaand!

personally, I like P90X because ti is a good balance of weight lifting & cardio, and the weights will help you burn more calories at rest.