File :-(, x, )
HIIT Vs Cardio Anonymous
***Please note this is not conclusive evidence, its merely an observation***

So after the rage of HIIT Vs Cardio for a while, i decided i'd test out replacing my cardio sessions with HIIT and monitor the losses. I'm not going into deep specifics, just note all the factors were the same except the inclusion of 2x10kg dumbbells halfway through the first week.

Average weight lost on Cardio per week = 2-3lb

Total lost in week 1 = 2lb
Total lost in week 2 = 1.5lb

Lost around 2cm on my waist.

Background info:

I started out at well over 300lb (5'11), over the course of over 4 months i have dropped down to around 249lb through alot of fucking hard work and determination to stick to eating high protein, low carb diet. I have no doubt i lost muscle mass along the way, there is no denying it. I am aiming for 190lb then seeing where i need to go from there, so i'm hoping to reach that by around november.

Comment too long. Clickhereto view the full text.
>> Anonymous
As you seen, i lost half a pound less than in week 1 whilst consuming on average the same amount of calories and food groups per day. My first thought is perhaps i put on half a pound of muscle in 2 weeks, i'm against this theory, but i cant say its not impossible. If someone can give more info then please post.

The other result is i probably didnt work as hard as i thought or several factors were the result of keeping half a pound more than i should have.

The other more logical option is that probably the 2lb i lost from cardio had a larger volume of muscle mass than HIIT & weights did. So perhaps i lost around 3.5lb of almost pure fat than 2.5lb of fat and 1.5lb of muscle.

*ask more questions and i will answer, i didnt want to make a wall of text*

So where do i go from here? Not sure. I'll be continuing it for another 2 weeks and making the decision based on body fat tests, tape measure, scales etc..

Hope this had some insight to those considering HIIT.
>> Anonymous
Too many variables, not enough measurements. Inconclusive in the extreme, even for a sample of one.
>> Anonymous
sorry, im not clear on exactly what you said. how many times did you do HIIT in the first week? and what were you doing with the dumbbells? how many times were you doing cardio per week prior to this?

just out of curiosity, what weights are you doing?
>> Anonymous
>>183317

Well like i said, its not conclusive evidence. I never intended to document everything i did nor post it here, got requested to post the results by someone last night.
>> Anonymous
Cardio of upto 45 mins won't burn much if any muscle. That's panic from the HIIT crowd.
>> Anonymous
>>183326

Cardio prior to it: 7 days a week
HIIT in first week: 6 days a week building up to 15 mins

Weights:

Lateral raises
Incline chest fly
Uptight row
Chest press
Dumbbell squats
Bent over row
Curlz for the gurlz

I dont know much about weight training, and i never did much research into it. I just went with 5x5. Most likely its the wrong way to go about it.
>> Anonymous
isn't cardio 7 days a week really bad for you?
>> Anonymous
>>183311
you don't do HIIT on consecutive days

I dropped 10lbs in 2 weeks with HIIT+weightlifting after months of cardio+weightlifting barely dropping at all

HIIT got me to break through a plateau, so I'm a HIIT devotee
>> Anonymous
is HIIT, like keeping your heart rate above a certain level (like 170bpm+)?
>> Anonymous
>>183400


How long were you doing it for those two weeks?
>> Anonymous
>>183400

Can you elaborate on what exactly you did and your diet in that time?
>> ZC !ZcFit7DWNs
The water weight of your body could fluctuate several lbs in a single day. Your observation is far fetched at best. Next time try doing HIIT and Cardio for a month or more, each.
>> Anonymous
Oh my, look what I found:
http://www.ironmagazine.com/article324.html
>> Anonymous
Doing HIIT 6 times a week is entirely too much. You really have to push to get the best out of your HIIT sessions, and it really helps to take a rest day between sessions, 2 days rest if you're overweight even.

Just because you lost less weight, doesn't mean it worked less. You could very well have lost 1.5 pounds of fat with HIIT, while losing 1 pound of fat, and one pound of muscle with normal cardio.

It's really hard to do accurate testing like this on your own without the proper testing environment, equipment, and no way to remove all outlying factors.
>> Anonymous
>>183495
>>It's really hard to do accurate testing like this on your own without the proper testing environment, equipment, and no way to remove all outlying factors.

Well i'm just an average guy, i wasnt looking to make any solid evidence, it was just my personal experience from it and decided to post since its a long running debate. I dont have any special equipment, i should have probably written down alot more specific info at the beginning.

>>183481

I was going to monitor it over the next week just to see fluctuations. I've had days where my weight changed by around 8lb in a day so i was prepared for it to be slightly innacurate and i guess 2 weeks isn't really long enough to get noticeable results.

>>183495

Now that i have weights i was going to drop HIIT down to every 2 days, alternating between free weights and HIIT. Probably going to start running in the evening, i get pissed off sitting down and want to see if i can actually go for a jog/run, wanted to be able to do it since the day i started losing weight.

Thanks for the feedback so far.
>> Anonymous
Isn't HIIT the same as FARTLEK?
>> Anonymous
is HIIT like, walk for 3mins, sprint for 3mins, walk, sprint etc?
>> Anonymous
no one in the world can sprint for 3 minutes
>> Anonymous
If I wanna train for distance running and endurance, is HIIT effective? Or is that more muscles than lungs or cardiovascular?
>> Anonymous
>>184072

Uh, maybe 2 minutes. At most. Like, every few weeks.

Sprinting in the range of 90ish% capabilities is immensely difficult to do even for 1 minute.
>> Anonymous
What is HIIT?
>> Andre the whale Anonymous
one lb of fat stores 3500 calories.

I like to do cardo, i bike and swim but i have to be carfull how hard i push myself. i have low body fat and when doing a 20 mile ride or like an hour and a half / hour depends if i stop for water i have to make sure i eat alot. On machines i hit about 1000 calories burned in an hour, but machines dont push you as much as going outside and going for a real ride does.

When i lift weights i do set of 6-10 reps. with 15-30 sec rest between set. i guess this is considered HIIT? Anyway dont replace cardio with HIIT. Why? because HITT doesnt train your lungs and heart like Cardio does. sure it might burn fat just like cardio, but its not going to lower your blood preassure and increase your heart and lungs like cardio will.

I cant remember how low i got my resting heart rate but it was around 55 bpm. Then i stoped with the swimming and biking and i developed athletes heart. Kind of an annoyance, limbs going numb if you sit or do something the wrong way for like a min or two.

as you said you where 300 lbs, which i would say you have heart issues aswell. by doing cardio you are creating more heart tisue and replaceing the veins in your heart that have become clogged up with ldl. So yea.

tl:dr Stick with cardio it will help you for the rest of your life.