HITT?? Treadmill workouts?
Jayfeather15
Posts: 107 Member
Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
1
Replies
-
Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?1 -
its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
2 -
MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.0 -
TavistockToad wrote: »its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
Oh I meant by the end of July, or maybe halfway through August? Is 2 pounds a week still safe? I have a deadline.3 -
Jayfeather15 wrote: »TavistockToad wrote: »its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
Oh I meant by the end of July, or maybe halfway through August? Is 2 pounds a week still safe? I have a deadline.
not really if that's all you have left to lose.
whats the deadline?0 -
HIIT (High Intensity Interval Training) Is a good way to burn calories and fat? Do you know your body type?
9 -
Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.4 -
-
Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
If walk/jog/run (steadily increasing speed) is your typical workout, then you can play with the splits and make it more challenging each week. Maybe extend the portion of the time you run or increase the max speed you attain.
About 2-3 times a week, add in a completely different workout. Maybe try a hill workout on the treadmill at a fast walk (4mph). Try some 400m intervals, where you run at an *uncomfortable* pace for 400m and then walk 400m. You can start with 3-4 intervals and work your way up to more.
Maybe a typical week could look like this.
Rest or Cross Train
400m intervals
Standard Workout + 10 min
Standard Workout
Rest
Hills
Standard Workout + 15 mins
I can't say what this will do for your body composition, since that depends also on diet. But I can tell you that you will improve athletic performance and continue challenging yourself to maintain good calorie burns.
ETA: you can certainly add in HIIT, but you might want to try this first and work up to it3 -
HIIT (High Intensity Interval Training) Is a good way to burn calories and fat? Do you know your body type?
Uhhhh no what do you mean? I'm really tall but I'm still fat, especially on my thighs and arms. My middle is slender but it's still flabby too. I got love handles....is that what you meant?0 -
HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
NO, actually it won't.
However, as you lose weight, you'll burn fewer calories going the same distance, and as you get more efficient, you'll be able to go farther in the same time, or do the same distance in less time(which results in greater calorie burns). But it really doesn't matter how often you run or what patterns you run for calorie burn.
That being said. The best way to maximize weight(fat) loss is to get your diet under control.0 -
TavistockToad wrote: »Jayfeather15 wrote: »TavistockToad wrote: »its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
Oh I meant by the end of July, or maybe halfway through August? Is 2 pounds a week still safe? I have a deadline.
not really if that's all you have left to lose.
whats the deadline?
College.2 -
MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.
Soooo it'll be better to just run? What does couch to 5k mean?0 -
Jayfeather15 wrote: »TavistockToad wrote: »Jayfeather15 wrote: »TavistockToad wrote: »its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
Oh I meant by the end of July, or maybe halfway through August? Is 2 pounds a week still safe? I have a deadline.
not really if that's all you have left to lose.
whats the deadline?
College.
you cant go to college if you havent lost 20lbs?3 -
HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
If walk/jog/run (steadily increasing speed) is your typical workout, then you can play with the splits and make it more challenging each week. Maybe extend the portion of the time you run or increase the max speed you attain.
About 2-3 times a week, add in a completely different workout. Maybe try a hill workout on the treadmill at a fast walk (4mph). Try some 400m intervals, where you run at an *uncomfortable* pace for 400m and then walk 400m. You can start with 3-4 intervals and work your way up to more.
Maybe a typical week could look like this.
Rest or Cross Train
400m intervals
Standard Workout + 10 min
Standard Workout
Rest
Hills
Standard Workout + 15 mins
I can't say what this will do for your body composition, since that depends also on diet. But I can tell you that you will improve athletic performance and continue challenging yourself to maintain good calorie burns.
ETA: you can certainly add in HIIT, but you might want to try this first and work up to it
Okay cool! What's Cross Train? And do you mean upping the incline by hills?0 -
Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.
Soooo it'll be better to just run? What does couch to 5k mean?
C25K is a 9 week running program designed to get you from a very low level to running 30+ minutes in 9 weeks. There's an app from zen labs or you can download a print copy to work from.
It generally works better outside than on the treadmill.1 -
Jayfeather15 wrote: »HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
If walk/jog/run (steadily increasing speed) is your typical workout, then you can play with the splits and make it more challenging each week. Maybe extend the portion of the time you run or increase the max speed you attain.
About 2-3 times a week, add in a completely different workout. Maybe try a hill workout on the treadmill at a fast walk (4mph). Try some 400m intervals, where you run at an *uncomfortable* pace for 400m and then walk 400m. You can start with 3-4 intervals and work your way up to more.
Maybe a typical week could look like this.
Rest or Cross Train
400m intervals
Standard Workout + 10 min
Standard Workout
Rest
Hills
Standard Workout + 15 mins
I can't say what this will do for your body composition, since that depends also on diet. But I can tell you that you will improve athletic performance and continue challenging yourself to maintain good calorie burns.
ETA: you can certainly add in HIIT, but you might want to try this first and work up to it
Okay cool! What's Cross Train? And do you mean upping the incline by hills?
i wouldn't worry about speed work or hills, just get to the stage of being able to run 30-40 minutes without stopping.
3 -
HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing.
That's not the case. With walking and running calorie consumption is as simple as distance and mass. Losing weight means lower consumption, but exercise efficiency has no meaningful bearing.3 -
Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.
Soooo it'll be better to just run?
Yes. Running is really simple.
At entry level just focusing on continuous running gives most benefit.
To put things in context, I'm a regular marathon and ultra runner. Most of my training is constant pace.2 -
TavistockToad wrote: »Jayfeather15 wrote: »TavistockToad wrote: »Jayfeather15 wrote: »TavistockToad wrote: »its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
Oh I meant by the end of July, or maybe halfway through August? Is 2 pounds a week still safe? I have a deadline.
not really if that's all you have left to lose.
whats the deadline?
College.
you cant go to college if you havent lost 20lbs?
Well I actually have more reasons besides college heh. 😁0 -
stanmann571 wrote: »HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
NO, actually it won't.
However, as you lose weight, you'll burn fewer calories going the same distance, and as you get more efficient, you'll be able to go farther in the same time, or do the same distance in less time(which results in greater calorie burns). But it really doesn't matter how often you run or what patterns you run for calorie burn.
That being said. The best way to maximize weight(fat) loss is to get your diet under control.
I thought the fatter you were, the more calories you burned? But like your body gets used to doing on workout after a bit doesn't it?0 -
MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.
Soooo it'll be better to just run?
Yes. Running is really simple.
At entry level just focusing on continuous running gives most benefit.
To put things in context, I'm a regular marathon and ultra runner. Most of my training is constant pace.
Oh okay. Cool, yeah I'm trying to increase my endurance but I can't run for very long. Maybe jog.0 -
stanmann571 wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.
Soooo it'll be better to just run? What does couch to 5k mean?
C25K is a 9 week running program designed to get you from a very low level to running 30+ minutes in 9 weeks. There's an app from zen labs or you can download a print copy to work from.
It generally works better outside than on the treadmill.
Oh okay then. Nice0 -
Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »MeanderingMammal wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far.
Well done.
How far do you run on the treadmill?
I usually walk/jog/run for 30 minutes. Sometimes I switch the incline up while I'm walking.
I would generally avoid a sprint interval training programme before the person looking for it can run for at least an hour.
In all honesty the is a lot of misinformation about the value of HIIT and you'll get far more benefit from working up to 30 minutes of continuous running.
Rather than design a plan for that I'd recommend just using something like Couch to 5K to develop your capacity to do that.
Soooo it'll be better to just run?
Yes. Running is really simple.
At entry level just focusing on continuous running gives most benefit.
To put things in context, I'm a regular marathon and ultra runner. Most of my training is constant pace.
Oh okay. Cool, yeah I'm trying to increase my endurance but I can't run for very long. Maybe jog.
running and jogging are the same thing
0 -
Jayfeather15 wrote: »TavistockToad wrote: »its July in 2 days, i don't think 20lbs by then is realistic :laugh: or by august for that matter. you should be aiming for 1lb per week max.
Oh I meant by the end of July, or maybe halfway through August? Is 2 pounds a week still safe? I have a deadline.
It's debatable whether or not it's safe and the deficit and tactics typically employed to hit that lose rate are not sustainable for most lifestyles and often results in inconsistent adherence, sub-par results, and subsequent frustration.2 -
Jayfeather15 wrote: »stanmann571 wrote: »HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
NO, actually it won't.
However, as you lose weight, you'll burn fewer calories going the same distance, and as you get more efficient, you'll be able to go farther in the same time, or do the same distance in less time(which results in greater calorie burns). But it really doesn't matter how often you run or what patterns you run for calorie burn.
That being said. The best way to maximize weight(fat) loss is to get your diet under control.
I thought the fatter you were, the more calories you burned? But like your body gets used to doing on workout after a bit doesn't it?
Yes, as you get better at running, you'll be able to do it faster, but that's not the same as changing the amount of calories burned.
A hypothetical 180 lb 5 ft tall man will burn approximately the same calories when running a mile as a 180 lb 6 foot tall man. And yes this has been studied and tested extensively. Here's a good place to start.
https://www.runnersworld.com/nutrition-weight-loss/a20843760/running-v-walking-how-many-calories-will-you-burn/2 -
stanmann571 wrote: »Jayfeather15 wrote: »stanmann571 wrote: »HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
NO, actually it won't.
However, as you lose weight, you'll burn fewer calories going the same distance, and as you get more efficient, you'll be able to go farther in the same time, or do the same distance in less time(which results in greater calorie burns). But it really doesn't matter how often you run or what patterns you run for calorie burn.
That being said. The best way to maximize weight(fat) loss is to get your diet under control.
I thought the fatter you were, the more calories you burned? But like your body gets used to doing on workout after a bit doesn't it?
Yes, as you get better at running, you'll be able to do it faster, but that's not the same as changing the amount of calories burned.
A hypothetical 180 lb 5 ft tall man will burn approximately the same calories when running a mile as a 180 lb 6 foot tall man. And yes this has been studied and tested extensively. Here's a good place to start.
https://www.runnersworld.com/nutrition-weight-loss/a20843760/running-v-walking-how-many-calories-will-you-burn/
Okay then. So the more I lose, the harder I must work?0 -
Jayfeather15 wrote: »stanmann571 wrote: »Jayfeather15 wrote: »stanmann571 wrote: »HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
NO, actually it won't.
However, as you lose weight, you'll burn fewer calories going the same distance, and as you get more efficient, you'll be able to go farther in the same time, or do the same distance in less time(which results in greater calorie burns). But it really doesn't matter how often you run or what patterns you run for calorie burn.
That being said. The best way to maximize weight(fat) loss is to get your diet under control.
I thought the fatter you were, the more calories you burned? But like your body gets used to doing on workout after a bit doesn't it?
Yes, as you get better at running, you'll be able to do it faster, but that's not the same as changing the amount of calories burned.
A hypothetical 180 lb 5 ft tall man will burn approximately the same calories when running a mile as a 180 lb 6 foot tall man. And yes this has been studied and tested extensively. Here's a good place to start.
https://www.runnersworld.com/nutrition-weight-loss/a20843760/running-v-walking-how-many-calories-will-you-burn/
Okay then. So the more I lose, the harder I must work?
Yes, but the more you run, the less perceived effort you'll put out.
At 230 lbs(my current weight) I can run 3 miles in about 35 minutes. I could run 3 miles in about the same time when I was at 245. It's a lot more fun today than it was 15 lbs ago. And as I get down in weight, it gets even more fun, and I get faster.0 -
Jayfeather15 wrote: »stanmann571 wrote: »Jayfeather15 wrote: »stanmann571 wrote: »HardcoreP0rk wrote: »Jayfeather15 wrote: »Hello, I usually use the treadmill to exercise and I've lost 30 something pounds so far. I'd like to lose 20 more by July or August and I was wondering if HIIT (think that's how you say it) would maximize my results. How is it best done?
Need leaner legs
Don't wanna gain too much muscle I'm tall and kinda thick already
Get rid of love handles
Any other workout or eating advice is welcome as well!
Thank you!
Exercise comes with adaptation which means your body will get more efficient (translation - burn less calories) as you continue doing the same thing. For this reason, I think it would be beneficial to add different treadmill workouts here and there and / or progressively increase your existing workout each week.
NO, actually it won't.
However, as you lose weight, you'll burn fewer calories going the same distance, and as you get more efficient, you'll be able to go farther in the same time, or do the same distance in less time(which results in greater calorie burns). But it really doesn't matter how often you run or what patterns you run for calorie burn.
That being said. The best way to maximize weight(fat) loss is to get your diet under control.
I thought the fatter you were, the more calories you burned? But like your body gets used to doing on workout after a bit doesn't it?
Yes, as you get better at running, you'll be able to do it faster, but that's not the same as changing the amount of calories burned.
A hypothetical 180 lb 5 ft tall man will burn approximately the same calories when running a mile as a 180 lb 6 foot tall man. And yes this has been studied and tested extensively. Here's a good place to start.
https://www.runnersworld.com/nutrition-weight-loss/a20843760/running-v-walking-how-many-calories-will-you-burn/
Okay then. So the more I lose, the harder I must work?
not really. your deficit should come from your food, don't rely on exercise to create it, because what happens if you cant work out?1 -
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