Need to ramp up my HIIT training, help!
hrod215
Posts: 163 Member
I'm about 15-20 lbs to my 'goal'. I've been weight training (heavy lifting) 3 days a week and including cardio with core conditioning 2-3 days a week. I'm ready to blast through the final bits of lingering fat but want to find a workout or several workouts that I can follow for 4-8 weeks to really finish strong. I've been training with a trainer for 1-2 days a week already (that's where the cardio/core conditioning comes in) and I'm just ready to start seeing the definition I know is hiding under this blubber lol! Any suggestions?
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why not lift more often? 3 days a week isn't very often. for hitt i think sprint intervals are great and really effective. I also don't understand what "core conditioning" means. it's just a muscle group, do you do bicep conditioning? sounds weird to me.0
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Be patient1
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why not lift more often? 3 days a week isn't very often. for hitt i think sprint intervals are great and really effective. I also don't understand what "core conditioning" means. it's just a muscle group, do you do bicep conditioning? sounds weird to me.
I'm following the 5x5 SL program. I try to get on at least 1 rest day in a week. I work out alone and honestly get scared to progress too fast then fail and have the loaded barbell fall. I don't really know what else to call core conditioning but after having 3 kids I have to work on all the stabilizing muscles (abs, back, etc) so basically whatever my trainer tells me to do. There's plyo box jumps, tabata training, more targeted weight training, hanging leg raises. Whatever helps with pulling my abs back together and strengthen my overall core.
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Stationary bikes, or an elliptical are both good for intervals. Low impact, and you can turn the resistance up and set the intervals to your liking. Stationary bike just set resistance and do your intervals, elliptical I run in manual mode, turn the resistance up and do intervals.1
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I add hip thrusts to my compound lifts. I also may add core training of 3x10 hanging leg raise, landmines, pull-throughs.
I might add a superset of light barbell squats and box jumps on a "rest" day.1 -
MeanderingMammal wrote: »
What I'm reading is that HIIT is an excellent fat and calorie burner which is the reason I posted and asked for suggestions on a good set of exercises to do. I want to get rid of the last of the fat I have left as well and reap the benefits of the added overall strength gains. Last I checked these forums were for folks to help not to judge and try to play therapist, thank you.0 -
MeanderingMammal wrote: »
What I'm reading is that HIIT is an excellent fat and calorie burner which is the reason I posted and asked for suggestions on a good set of exercises to do.
So for those objectives HIIT isn't really as useful as some low quality analysis would suggest. In practice the calorie expenditure in a HIIT session is pretty low, and the claims of afterburn are hugely overplayed. I'd also observe that the data around increased fat burning aren't all that great, you're talking single figure percentage improvements.I want to get rid of the last of the fat I have left as well and reap the benefits of the added overall strength gains.
So for those objectives I'd stick with longer duration steady state CV work, and ongoing resistance work. The main benefits from HIIT are around improving VO2Max, so it's beneficial in the later stages of training just before tapering for races.
If you want to do HIIT then I'd suggest using a WattBike or possibly a Concept rowing machine. IF you have access to a road bike on a turbo trainer then that'll be good as well. I wouldn't suggest sprint intervals as you're not a runner, but a session I'll do on the turbo trainer would be:- 10 minute warm up at about exertion level of 6 of 10
- 20 seconds at exertion 10
- 60 seconds recovery at exertion 6
- 20 seconds exertion 10 standing
- 60 seconds recovery at exertion 6
- Repeat 4 more times
- 10 minute cool down at exertion 6
For me that'll cover about 11 miles, so about 250 calories, although the only way to measure that accurately would be with power metering, hence suggesting a WattBike.
Standing and sitting target different muscle groups in the legs, and playing with the resistance will have different effects, with higher resistance leading to slower speeds, but increased strength effects, and lower resistance giving greater endurance effect.
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There's a fine line between training and overtraining (injuries). HIIT could impact you recovery from strength training. Your trainer knows you better than we do, so i would ask them what's appropriate for you. Personally i don't modify my fitness program to lose fat - i reduce calorie intake. Whatever you do, fat loss is always a slow process, so like other person said, having patience helps.
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MeanderingMammal wrote: »
What I'm reading is that HIIT is an excellent fat and calorie burner which is the reason I posted and asked for suggestions on a good set of exercises to do. I want to get rid of the last of the fat I have left as well and reap the benefits of the added overall strength gains. Last I checked these forums were for folks to help not to judge and try to play therapist, thank you.
Though I do all some true HIIT and often higher intensities I don't consider HIIT into my workouts, overall I don't think it helps much with calorie burn or fat burn. In the end it's all about deficit for weight loss. I do think that HIIT type workouts help with both VO2max and to some extent muscle conditioning, which in turn helps go harder/faster doing less intense cardio.0
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