Started second half of Stage 1 today...Wow! 3 sets! I also increased my weights, so I'm sure I'll feel it tomorrow.

Here is a great article on fat loss from Alwyn Cosgrove-great read!

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

Here is a great article on fat loss from Alwyn Cosgrove-great read!

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

thanks for posting this!!!

Really useful info!

Here is a great article on fat loss from Alwyn Cosgrove-great read!

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

Thanks for posting!

Here is a great article on fat loss from Alwyn Cosgrove-great read!

http://alwyncosgrove.com/2010/01/hierarchy-of-fat-loss/

I didn't quite understand the 2 terms:
high intensity ANAEROBIC interval training
high intensity AEROBIC interval training

I presume the aerobic one is the one we do on a bike/running etc, intervals, but what is anaerobic HIIT??

anaerobic is the kind where you have less time to recover so the entire time your heart rate is elevated. for me here's the difference:

aerobic hit (treadmill) : 2 minutes on 3.7/1 min run on 6.5 . i can probably do this for 45 minutes before i run out of gas, but it's still more challenging than if i did a straight run on 5.0 for 45 minutes.

anaerobic HIIIT (treadmill) : 15 seconds sprint 8.5/15 second rest .. during these rests i dont do anything. my feet are on the side of the treadmill. 15 minutes is my max for this, because i'm essentially going all out during those sprint periods. for this kind you want to make sure you choose a speed/resistance where you cant possibly go more than 12-15 minutes. i know for me by the last interval (i also tend to increase the speed even more for the last 2) i have doubts if i can even get through my cool down :laugh: oh yeah, and this is the type of interval where people next to you on the treadmill might express concern since THEY'RE breathing heavy just watching you

i had to do about 2 months of the aerobic hiit before i could do the anaerobic kind

Thanks for the article! It makes so much sense and was a good reinforcement since reading the book!

Thanks Meshashesha!!! I think i've been doing the aerobic kind then, on my bike i was doing 30 sec sprint then 1 min ease slower at lower resistance. Now i'm on stage 2 I'm doing the HIIT recommended in the book- 1 min sprint, 2 mins slower. Same thing really. I presume that's the right type? I do go pretty hard, my HR up to about 165, but it gets down to 120 in the rests.

Hello, newbie here. Well, newbie to NROL4W. I was doing MFP for a bit, but was off and on in terms of staying at my calorie goal and was just doing boot camp for workouts. But I had been thinking I really wanted to work on increasing strength, and I ran across this book, and here I am now.
I just finished my third workout, so that would be stage 1, workout A2. I was really nervous going to the free weights side of the gym at first. I was particularly nervous about the squats (since I had no idea what a squat rack even looked like) and the deadlifts, but after getting the first A and B workouts in, I'm feeling much more comfortable. So, I'm pretty pumped about this program.
I was a little nervous also about the calories. When I was doing just MFP, I was trying for 1200 on non-workout days. Now, I'm doing between 1700 and 2000. (I actually started the meal plan a week or 2 before the workouts) And anyway, I actually dropped a couple pounds right away after being stuck for a bit. Probably getting enough protein is my biggest challenge, but I'm working on it. Snacks are probably the hardest, because they are pretty restrictive on what food items I can bring into work. Anway, I'm working it out.
And I live in Michigan. And that's me. So, I'm really glad to find this group and can't wait to read through old posts and catch up.

Lori

. I am not sure if this is gonna get me flamed, but many trainers say, unless you are an ELITE athlete, the whole HIIT interval training is NOT really going to add much to your overall fitness goals.

i disagree with them. i used to be an athlete but am not one any longer (but working my way back).

for one thing ive noticed way more fat loss when i incorporated hiit than when i was doing steady state aerobics. i hadn't really worked out for 2 years so at first i needed to work my way up to being able to do 30-45 minutes of straight (easy cardio). i did that for about a month and didnt lose anything. also, it didnt really do much to change my resting heart rate

once i got my heart healthy enough to start doing aerobic hiit, i started noticing more changes in my body (i also pretty much stopped doing steady state cardio). once i was healthy enough to start doing anaerobic hiit, that's when i really started seeing improvements. my resting heart rate has dropped from 79 to 65. also sprinting for a bus or a train (which i probably have to do once a week) is way easier. now i even get to the stop with a few seconds to spare. used to be i'd sprint and still just miss it :laugh:

also for january/february i wasnt doing any non HIIT cardio at all. but i recently tried running. the last time i tested myself in january to see how long i could go, i couldnt go for more than 3 minutes on level 5.5. last week i tested myself at the end of a workout and there i was 15 minutes in on 5.5. i could have gone longer too, but the gym was closing.. HIIT was the only cardio i'd been doing (ok and maybe some water aerobics here and there) for 2 months, so that's really the only thing that could have helped.

honestly i was also a bit surprised about that myself

I think I have been doing anaerobic hiit on the elliptical. I do 10 minutes alternating between going all out for 15 seconds and recovering for 45 seconds. I am working my way up to being able to do it for 30 and 30. Then I do regular intervals by increasing the resistance for the rest of the time. I do about 35-40 mins altogether. Then sometimes I add a 4 minute tabata round with a kettlebell. I wish I could say that the fat is melting off of me. But I feel that I am working harder and nothing is happening. I am trying hard with my diet but I am not superhuman. I can't eat clean 100% of the time. I need my chocolate and ice cream once in a while. But I am cutting out dairy. I am definitely getting a stomach reaction when I eat it. It never used to bother me but I think I have become lactose intolerant as I got older. So maybe it's bloating me and contributing to my belly pooch, who knows. It sucks because I have already cut out wheat, grains, and beans and I don't know what else to eat at this point if I also exclude dairy.