HIIT Cardio

[mbwest]

Thanks,
So would you advise the HIIT in the mornings then instead of a normal 45min run?

[buwaleed]

thanks great read.

i will give it a try for sure

[Matt58]

Couple of HIIT questions because I will be starting it tomorrow. I will be doing it first thing in the morning on an empty stomach, will drink water and take my Hydroxycut Hardcore.

Questions:
1.I use a treadmil for my cardio work, so how fast should I go and how slow for the jog part? My treadmil max is 10MPH. It is my first time doing HIIT but I'd say I have a pretty good cardiovascular.

2.Your body burns fat even after cardio workout, same with HIIT?

3.Since body burns fat after cardio should I avoid carbs for around an hour right?

4.Should I have a meal right after HIIT with JUST protein in it and then wait hour or so for complex carbs? Like tomorrow morning right after I'm done make some eggs and then shower wait a little and make some oatmeal?

5.I usually do cardio on Mon,Wed,Sat. Monday I lift and I saw you shouldn't do lifting and HIIT same day so for Mondays should I just do a light jog for 15-20mins, say 6-6.5mph? Or some heavy bag work?

Thanks.

[TheGuru8]

Hey bub I'm new to this site but I see how you were gonna try some intervals on empty stomach.... not the greatest idea just based off the fact that your performance won't be able to be 100%. Like the MusclesNXT or whatever guy said... "treat it like a weights session" because it is essentially.

[JaimeA]

Originally Posted by Steve7

A lot of people say that they take BCAA's right before they do the cardio though, but I don't really have the money for that, cuz i'd rather spend it on food and protein powder. Do you think it's a big deal that i don't take them?

I blend EAS whey protein with a banana in the blender and hour before I go. It has BCAA’s in it and the banana helps my post workout stretch.

[BigMikeD]

I am currently training 5 days a week to lose weight / build my strength and muscle back. I do the bulk of my heavy lifting m/w/f leaving t/th for toning and whatever i may have missed on mwf.

I had been doing my HIIT training on the same days as my heavy lifting, but after reading the article I am thinking that might be a bad idea...

That being said, should I limit my HIIT training to 2 days a week? Maybe adding some sort of low intensity cardio on the other 3 days?

Appreciate any advise.

[jlozan84]

Originally Posted by BigMikeD

I am currently training 5 days a week to lose weight / build my strength and muscle back. I do the bulk of my heavy lifting m/w/f leaving t/th for toning and whatever i may have missed on mwf.

I had been doing my HIIT training on the same days as my heavy lifting, but after reading the article I am thinking that might be a bad idea...

That being said, should I limit my HIIT training to 2 days a week? Maybe adding some sort of low intensity cardio on the other 3 days?

Appreciate any advise.

Post your exact routine bro. HIIT on training days is fine as long as it isn't directly after lifting - long/slow cardio is recommended after you train.

Just post the schedule up and we can go from there.

[BigMikeD]

Woot! thanks a ton

MWF:
Bench: (Flat / Inc / Dec/ Wide)
Curls: (Strait and EZ bar)
Tris: Rope pull downs and machine
Legs: Extensions and Curls

Have been going strait to the Elliptical after this and doing my HIIT, up to 6mins currently.

T/Th:
Back: Pull backs and Lower back machine
Shoulder press
Squats
whatever else happens to catch my eye

Was actually doing HIIT session on these days also... "ASSumed" that more days = more fat burned.

whacha think?

[jlozan84]

Originally Posted by BigMikeD

Woot! thanks a ton

MWF:
Bench: (Flat / Inc / Dec/ Wide)
Curls: (Strait and EZ bar)
Tris: Rope pull downs and machine
Legs: Extensions and Curls

Have been going strait to the Elliptical after this and doing my HIIT, up to 6mins currently.

T/Th:
Back: Pull backs and Lower back machine
Shoulder press
Squats
whatever else happens to catch my eye

Was actually doing HIIT session on these days also... "ASSumed" that more days = more fat burned.

whacha think?

That is pretty terrible dude, honestly. Here is something simple to do for a while that will produce good results.

Mon - Legs
- squats, 5x5
- SLDLs, 5x5
- Rope Crunches, 12x3
- Calves, 8x3
- Leg Press, 12x3
- 20-30 minutes of slow/slight incline cardio after training (brisk walk or jog)

Tues - Push
- Flat Bench, 5x5
- Military Press, 5x5
- Incline DB, 5x5
- CGBP or RGBP, 8x3
- Same low-intensity cardio as your other training days.

Wed - HIIT
- Find a track and start with 4 laps around, sprinting the straights and walking the corners. ALL OUT 100% sprint. Do an extra lap every week. Make sure you jog and then stretch before starting. Obviously stretch when finished.

Thurs - Pull
- Deads, 5x5
- Pull downs (8x3) or Chins
- Pull Throughs, 8x3
- Rope Crunches, 12x3
- Bent Rows or T-Bars, 8x3
- Same low-intensity cardio as your other training days.

Fri - HIIT
- Same guidelines as Wednesday.

Saturday - HIIT
- Same sh*t as before

Sunday - REST

Now, you COULD do HIIT in the evening also (if you do them in the morning), but you need to start here and see how your body reacts. Make sure you are getting in enough calories and especially good carbs on leg and back day. Your rest day could be a zero carb day w/ only protein and healthy fats. You should post up your diet as well bro.

MODS - can you move this (and the last post) to a new thread for this guy? It doesn't need to be here. lol

[BigMikeD]

wow...

Actually i had been following my old high school football strength routine, which of course i knew was not perfect but if its as far off as you say... well then damn.

Anyway... I posted my diet in the Weight Loss and Fat burner forum for some feed back, would be great if you could take a look at it.


Also, i may not have mentioned but eventually i plan on working back into power lifting... I loved it in high school and I would like to work twords getting back into that. BUT first things first... I wana cut this fat and get in much better shape!

[SunnyInc.]

Originally Posted by BigMikeD

Woot! thanks a ton

MWF:
Bench: (Flat / Inc / Dec/ Wide)
Curls: (Strait and EZ bar)
Tris: Rope pull downs and machine
Legs: Extensions and Curls

Have been going strait to the Elliptical after this and doing my HIIT, up to 6mins currently.

T/Th:
Back: Pull backs and Lower back machine
Shoulder press
Squats
whatever else happens to catch my eye

Was actually doing HIIT session on these days also... "ASSumed" that more days = more fat burned.

whacha think?

Mate, you can no longer criticize anything I post because your program inidcates that you know squat.

Edit: I adoped musclesntx's program a couple of weeks ago and its been going well. Thanks for posting that mate.

[RyanLRams]

Originally Posted by SunnyInc.

Mate, you can no longer criticize anything I post because your program inidcates that you know squat.

Edit: I adoped musclesntx's program a couple of weeks ago and its been going well. Thanks for posting that mate.

Can you point me to the page where you found Musclentx's program?

[Vidike]

I did HIIT for my first time today, a 10 minute session on a static bicycle. I did it after my legs work-out and I gotta say it is great. There is one problem, I kinda feel weakened and a I feel slightly dizzy. Should this happen?

[NiteHawk]

Originally Posted by Vidike

I did HIIT for my first time today, a 10 minute session on a static bicycle. I did it after my legs work-out and I gotta say it is great. There is one problem, I kinda feel weakened and a I feel slightly dizzy. Should this happen?

What did you eat before you did your HIIT ? You have to remember, HIIT works your body just like weight training. Your body responds to it just as if you are weight training basically. I would take some BCAA's as well as eat some complex carbs prior to performing it.

[Vidike]

I can't remember exactly, but I know it contained carbs and proteins. That was the only day when I felt weakened. Usually prior to a workout I eat oat with milk + a banana, and after the workout something like chicken with vegetables, or rice with chicken. Sometimes I eat rice with chicken prior, and oat with milk post workout.

[Merk0135]

I've done HIIT both on an empty stomach and with eating. I didn't see any progress when I ate. I've also done HIIT on a treadmill and outside, it is much more beneficial outside. Mostly because you don't have to wait for the treadmill to get to speed. If doing HIIT on an empty stomach mega dose with 50-70 grams of BCAAS. I also don't see an advantage waiting an hour after your HIIT to eat. Just eat a regular breakfast with plenty of carbs. With that being said, HIIT isn't a replacement for slow paced cardio, it's an addition. You're still going to want to do slow paced cardio in the evening after your workout if you're looking to cut. If you're cutting I would expect you would need about 45 min. of cardio. The only time you should eat carbs is after your HIIT session and weight lifting. Up your protein intake with your other meals.

[BiggerGuns=LongerDrives]

If HIIT is truly performed correctly, then HIIT is a more superior version of cardio training over the old slow paced long duration cardio. There may be a need to mix it up and long duration does have it's benefits too, but certainly HIIT has more benefits to someone with an active, athletic lifestyle like prep sports, wrestlers, fights, etc. There's a few reasons for this..

* HIIT is anaerobic, the long duration is aerobic
* Long duration training results in increased aerobic capacity, but with little to no effect on anaerobic capacity
* HIIT on the other hand results in increased anaerobic capacity AND increased aerobic capacity
* Most sports are anaerobic - SAME AS HIIT

So it only makes sense, to achieve more athleticism, HIIT is the way to go
Also, long duration cardio does not train your heart and HIIT does, a major advantage in itself as the heart is most important muscle we got

[Merk0135]

Originally Posted by BiggerGuns=LongerDrives

If HIIT is truly performed correctly, then HIIT is a more superior version of cardio training over the old slow paced long duration cardio. There may be a need to mix it up and long duration does have it's benefits too, but certainly HIIT has more benefits to someone with an active, athletic lifestyle like prep sports, wrestlers, fights, etc. There's a few reasons for this..

* HIIT is anaerobic, the long duration is aerobic
* Long duration training results in increased aerobic capacity, but with little to no effect on anaerobic capacity
* HIIT on the other hand results in increased anaerobic capacity AND increased aerobic capacity
* Most sports are anaerobic - SAME AS HIIT

So it only makes sense, to achieve more athleticism, HIIT is the way to go
Also, long duration cardio does not train your heart and HIIT does, a major advantage in itself as the heart is most important muscle we got

I would have to agree with all of that.

[Vidike]

I just did my first outside HIIT session: 3 minutes warm-up, 30 seconds high, 30 seconds low. I did 5 X high, and it is much harder than inside.