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Anonymous
sup /fit/,
I'm a fatty female, currently looking a lot like the girl on the very left of this picture, but with a bit more flab in the arms and stomach. I started trying to get in shape late last year and so far have lost about 30 lbs, not sure what I may have gained in muscle cause I definitely have more muscle mass now. I started mostly on stationary bikes doing my cardio and recently have moved to ellipticals, pretty much just trying to figure out whats best for me. Been looking over fit and saw these HIIT things and that its intended to improve endurance/performance or whatever, and I have a shitty endurance level and was thinking if doing HIIT would help me. Also wondering if anyone has a bit more information or a plan for someone starting out on it, with low endurance whose still a little overweight?
>> Anonymous
losing weight is 80% food/diet. that and light cardio every other day and you will lose fat very quickly

Diet
meaning you stay your daily calorie range (around 1500-1600 for females).
have 3 full meals per day and 2-3 small snacks. largest meal should be breakfast.
have balanced meals that consist of 50% Carbs, 30% protein, 20% fats.
Don't eat carbs after 6pm. drink enough water

Don't need HIIT if you're heavy don't want to fuck up the joints
>> Anonymous
>>90660
Yeah I'm pretty good with changing my diet already, I used to eat fast food nearly all the time because I was lazy and thought I didn't have enough time to properly cook or eat decent food, already tackling that pretty good. I've been aiming for a range of 1600 calories a day, but I have hard time keeping track sometimes, also trouble with not eating carbs at late times.

But the thing is I know that some times of exercise can fuck up your joints which is why I've pretty much stayed away from treadmills but even when doing my stationary biking I would and now recently starting on elliptical I always feel like I'm not getting more endurance and even though I see numbers drop off sometimes and some of my pants not fitting anymore I feel like I never get more endurance because it doesn't seem like I can do longer/harder things.
>> Anonymous
you can do my longer/harder thing anytime baby.

but seriously, weight loss and fitness is a long term change for your life. evaluate what you consider as a consistantly attainable calorie range for you, and a consistantly attainable level of exercise per day or per week, and stick to it.
>> Anonymous
I mostly lost weight by using the elliptical and walking a lot. My diet was around 1200 calories a day, but that was far too few and eventually lead to over eating.

Don't try to get too thin, you'll gain it all back and then some. Chicks second/third from the left have a good body type to aim for.
>> Anonymous
HIIT is just a condensed form of normal cardio. So where you would normally need to do 30 minutes of running to get a certain benefit, if you alternate sprinting and jogging you might be able to gain the same benefit in a shorter time such as 15-20 minutes. Side-effect is that it initially feels like shit because of the complete exhaustion after every sprint period, but once you get used to it it's a more time efficient way to do cardio.

Also, because the exercise period is shorter it will put less long term stress on your joints.
>> Anonymous
>>90688

No HIIT causes injuries very easily if you're new.
>> Anonymous
>>90695

That's true of any unfamiliar forms of exercising. Easing into any new exercise program will help avoid injury.