File :-(, x, )
hey /fit/ Anonymous
started working out about 1 month ago, and I've taken some progress pics that I'd like to share, maybe get some comments or whatever. Some basic info: I'm 20, 5'11". Last month I was 188, and today weighed in at 176. I was hoping for a little more since I was at 178-180 lbs at the 2 week point, but since 2 lbs per week seems to be the reasonable max fat lost, I guess I'm happy with it.

I've mainly been doing HIIT 2 to 3 times per week (before breakfast), and lifting 2 to 3 times per week, sometimes on the same day as the HIIT (in the evening). I haven't been counting calories but I've cleaned up my diet a lot, no soda down from 3-4 cans a day, grilled/roasted chicken instead of fried stuff, lots more protein, etc.

anyway, I guess that's it. I think I can definitely see some progress in the frontal pics but not so much from the side.
>> Anonymous
oh , and sorry about the shitty picture quality, camera is pretty old
>> Anonymous
That's cool. I am not lifting and only doing cardio and diet. I should start lifting and maybe hiit but I am scared to hurt myself with hiit.
>> Anonymous
>>143338

http://www.elitefts.com/documents/aerobic_fallacy.htm

this article was kind of what pushed me to stick to HIIT. I do a bit of a mix though... I do HIIT until I basically can't go anymore and then just do some light-medium cardio for 5-10 more minutes.
>> Anonymous
>>143328
I look almost exactly the same, had the same habits and right now doing pretty much the same routine.

Here's to hoping!
>> Anonymous
>>143328
nice progress, continue like that
>> Anonymous
>>143348

thanks. I think I'm going to aim for about 160-165 before I focus on bulking.
>> Anonymous
Well nice progress, and you obviously understand what you are doing. However, i would suggest you alternate your HIIT and weights days i.e.

mon - HIIT
Tue - Weights
Wed - HIIT
Thu - Weights
Fri - HIIT
Sat - Weights
Sun - HIIT/weights

You need around 48 hours for muscles to rest and grow, so i think you can get more effective results doing it that way. Need some builders to confirm though, i dont do HIIT or build muscle atm.
>> Anonymous
bump
>> Anonymous
>>143358

That is my understanding as well. HIIT has the same effect on muscles as weight training, so you need the same calibur rest period between sessions.
>> Anonymous
it's tough for me to get exercises in on the weekend, I start work pretty early and by the time I get off, the gym is closed. Maybe i'll just save morning HIIT for the weekends + 1 weekday and do lifting during the week.
>> Anonymous
Don't exercise seven days per week. Especially if you're actually doing HIIT and not just going 10% faster than you normally do.

There are so many god damn studies that show that this amount of exertion is a bad idea that I'm going to leave it as an exercise for you to find them.

That doesn't mean be completely sedentary on the seventh day. Go out for a bike ride or something like that, just not for the purposes of getting completely winded and out of breath.
>> Anonymous
>>143652

Not to rain on your parade or anything, but i think a cardio workout 7 days a week is fine. As for HIIT, because of the aftereffects of it i would agree 7 days might not be so good.
>> Anonymous
>>143652

I'm only at the gym 3 to 4 days a week usually.

When I do HIIT my heart rate goes up to 198-200 and I feel like death, so I think I'm doing it right (maybe too hard).
>> Anonymous
>>143655

Cardio is generally fine 7 days a week if it is low to mid intensity, but MY question is...

what about a mix of weight lifting and HIIT? Is it bad to do 'em on alternating days all week w/o interruption?
>> Anonymous
>>143661
I'd say do them on the same day so that your body is fucking pissed off at you entirely.