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Anonymous
dear mis/fit/s
I have been lurking here for a couple months, trying my best to learn everything i can. ive made some decent lifestyle changes in my eating, and trying to work out every single day i have off work. my eating has been doing decently well, lots of veggies and fruit, no soda or sweets, and meat (fish, beef, chicken) and some oatmeal type stuff. the problem i think i have is my workout. when i go to the gym, i dont have a set routine. i know what im doing as i played football in high school, but ive never been too into my body or fitness or whats right. I have heard about HIIT, googled it, and still didnt get any answers. i hear that shit is good, but difficult and not for pussies. i wanna try it, but dont know where to start, or specifics of HIIT routines. im still kinda clueless, even tho ive googled it and been lurking. can i get some answers about HIIT, specific routines (i.e "i do 4 minutes of this, then 4 minutes of this, etc). thanks in advance! pic unrelated
>> Anonymous
if you play football do starting strength

or.


kill yourself
>> Anonymous
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HIIT is cardio, not a routine. Just go to a track and warm up for a few minutes, then sprint for thirty seconds, jog for thirty, sprint for thirty, etc. etc. Try to do it for 6 minutes, then add on a minute every week. Or every time you do it, we don't know how in shape you are.

Also what type of lifting goal do you have, do you want to primarily aim for strength gains or hypertrophy? Or a mixture of both?
>> Anonymous
>>168689
thank you for the response. let me add more about myself. i am overweight. 265, 6'4 (used to be 285 a month or 2 ago, but have been doing well). i dont play football anymore, i was just saying that when i did, i knew how to lift, and am familiar and comfortable in a gym setting. i was rediculously in shape 2 years ago (senior year of football season) but let myself go in college. now i am trying not really for muscle mass, or any of that (would be nice though) im looking more just to be healthy, and look in shape. with that said, i think someone of my height would look good at 180-200lbs. so thats roughly my goal. let me know if you have any other questions.

oh, and running on a track is gonna be hard. my knees are all fucked up, and running that hard on them might not be good at 265 lbs. can i do it on an eliptical or stationary bike or something? atleast untill im in better shape so i can do it running. also, why is HIIT so effective? it seems that 6 minutes of running wouldnt be as effective as 30-60 min of light jogging? all answers much appreciated!
>> Anonymous
>>168704

Since you are cutting weight/don't give a fuck about muscle mass, a strength routine would be sufficient. Obviously since a routine aimed at gaining muscle mass would be wasted while you are eating less.

Since it's been awhile, you might as well start off with Rippletoe.

http://forum.bodybuilding.com/showthread.php?t=998224

As for HIIT, it can be done with anything. Yes, you can do it on a bike or elliptical.

HIIT is used by athletes who want to minimize on the catabolizaton of muscle that is caused by long bouts of cardio.

HIIT is better for the metabolism, where as long-distance cardio has been shown to slow down the metabolism. The trade off is you can jog for an hour, you can't do HIIT for more than twenty minutes, unless you are a freak of nature.

It's up to you which one you want to do.
>> Anonymous
>>168722
probaly just tough out the pain of HIIT. sounds like for what i want to do, its the right choice. lose weight, and make myself less fucking massive. i figure once im less weight i can bulk up, as i am athletic and find it easy for me to do. what do you sugjest if i use a stationary bike or something? 30 seconds slow biking rest, 30 AS FAST AS POSSIBLE, 30 seconds slow biking, 30 fast, repeat as long as posible? is that adequite once a day?
>> Anonymous
>>168729

We really can't tell you. If you can't do 30/30 for six minutes, then try 25/35, if you still continue to have problems, keep changing it up.

And yes, do lifting one day, then HIIT the next, on and off. Have one day of rest a week.
>> MaddoxMan !!pvgYyl5+noK
High intensity interval training, known as HIIT for short, is the technique of
alternating 30 to 120 second periods of very high intensity aerobics (sprints, also known
as the “work interval”) with 30 to 120 second periods of low to moderate intensity (the
recovery interval). During the work interval, you actually push yourself outside of your
target heart zone (above 85%) to the point where you begin to lose your breath. You then
reduce the intensity enough during the recovery interval so you reclaim the oxygen debt
just in time to do another work interval.

The lesson is simple: Anyone interested in losing body fat who isn’t
lifting weights should first take up a regimen of weight training, then – and only then –
start thinking about the HIIT!
>> MaddoxMan !!pvgYyl5+noK
>>168744
If you want more info in general, I HIGHLY recommend checking out this book:

http://rapidshare.com/files/121796184/Burn_The_Fat_Feed_The_Muscle_-_Tom_Venuto.rar
>> Anonymous
you can do HIIT on a punching bag. i know that's what my old boxing coach used to have me do (he didnt call it HIIT though). all i'd do is go furiously (not out of control or anything) away at the bag for 2-3 min, then practice defense and jabs, then back to 2-3 min of a fury of punches.
>> Anonymous
thank you for all of the info and help guys. ive put togather a some pretty good before/after shots to reward everyones help once i reach my goal in 6 months or whatever. much help appreciated!