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HIIT or Just Jogging? Loser
Hello mis/fit/s,

I started to lose weight around the beginning of June. Anyway, I was at 265 at that time and now I'm at 243 or so. I plan to start up cardio sessions again 5 days a week for about an hour each. I'm 5'8, with this information, can you tell me whether I should just start jogging or should I just go right into HIIT? I mainly want to burn fat and I'm not necessarily concerned about gaining muscle mass right now. (When I gain muscle mass it is making me look bigger, but with loads of fat still on top so it just makes me look fatter).

Anyway, thanks for the motivation these past months and I hope I can reach my goal soon (200 lbs.).

tl;dr 5'8 245 lbs: Jog or HIIT?
>> Anonymous
I'm not an expert, so all I can do is repeat/post things that I've read.
http://exrx.net/Aerobic/AerobicGoals.html
>The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of 200 Calories) (ACSM 1995). See Calorie Expenditure Calculator.

>Review of the scientific literature suggests that moderately intense aerobic activity needs to be performed most days of the week to bring about significant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.

>The USDA recommends at least 60 to 90 minutes of daily moderately intense physical activity while not exceeding caloric intake requirements to sustain weight loss in adulthood. About 60 minutes a day may be needed to prevent weight gain. (USDA 2005).

>Alternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily. See Overtraining. The combination of aerobic and anaerobic exercise may utilize more fat than either type of exercise alone. See Fat Loss.

KEEP GOING. REACH YOUR GOAL AND BE EXCELLENT.
>> Anonymous
you're too fat to do HIIT, jog for another 45-50 lbs at least
>> Loser
>>481935
Okay, that's what I was thinking earlier, but the thing is, I'm pretty okay at sprinting as fast as I can for one block and then needing a break by the next block. When I jog, my calves burn like fuck before I even get really winded.
>> Anonymous
what's HIIT?
>> Loser
>>481934
Okay, so it says to do both weight lifting and cardio. I guess I'll do the jogging on days that I have time and weight lift on days that I don't have time because it's relatively quicker.
>> Anonymous
>>481972
If saving the page doesn't work for you then I don't know what will. Sounds like you've gotta copy paste into MS word. By the way, please as you learn more info come back to /fit/ and answer questions. It would really help increase the quality of the board.
>> Loser
>>481976
Well I'm not completely new to /fit/. I've been here for about a year or so and I used to post for help and whenever I do, I just put a name temporarily. When I'm done, I just go back to being Anonymous.
>> Anonymous
Was browsing and JUST found this page about HIIT: http://exrx.net/FatLoss/HIITvsET.html
>> Anonymous
>>481935
I started HIIT 2 weeks ago when I weighed 244 pounds (5'11"). Now I'm 231. No injuries, no muscle pulls, nothing but improved health. I've already seen improvements in my endurance and overall speed, plus some really nice muscle growth. My eating habits are alright, but could be better. I don't think he's too big to start HIIT. Just remember to perform a warm up jog and STRETCH beforehand. Hmm... actually, did you do any cardio at all from 265 to 243? If not, then perhaps you should start your HIIT on a bike instead of sprinting, to help your joints improve before hand. I started losing weight at 255, with biking for cardio until 244. If you can handle an hour long jog, you should be able to handle a 90/30X6 HIIT routine. And believe me, I used to jog an hour every day, and I can tell you from (admittedly anecdotal) experience that 20 minutes every other day HIIT has done a thousand times more for my body than daily hour jogging.
>> Loser
>>481990
Well, from 265 to 255, I counted calories. At 255, I walked up and down some hills for 50 minutes then walked back home including a one block sprint which I usually did in 35 seconds (actually almost got run over by a car, it was like a slab of metal shoved me, but I was sprinting so I just bounced off). This got me all the way to where I am right now. I actually stopped doing these walks about a month or two ago. School just took over and I couldn't do it, but now I really want to put my mind to it.

Can you tell me how exactly you started and what you did? It looks like you're successful and I'd like to follow in the same path.
>> Loser
>>481990
> 90/30x6

I'm sorry, but 90, 30, and 6 is representative of what? 90 Second intervals of sprint? 30 second intervals of rest, and 6 bouts?
>> Loser
>>481990
Don't mean to triple post, but I also think it's important to say that I haven't been able to jog for an hour straight. I do it maybe a minute or two and then my calves start burning really badly; all before I get winded. So it's my calves that give out first.
>> Anonymous
>>482006
This is>>481990again.
By 90/30X6 what I mean is that I do 90 seconds of a light jog (resting phase) followed by a 30 second intense phase. By intense I mean running as fast as you fucking can like a lion is chasing you. Then I repeat the whole process 6 times, taking a total of 12 minutes for the workout, plus a 5 minute warm up jog, stretching, and a 5 minute walking cool down. Take a protein shake about 30 minutes later. Since you're not much of a runner though. I would say start on a bike, or start jogging about a half hour to an hour every day just to get your body into shape. You can perform the exercise I just described on a stationary bike. You'll get some results, and after a few weeks you should be able to sprint.
>> Anonymous
>>481995

Basically what I did from 255-244 wasn't too much. Counted calories, stayed at about my RMR, but cut out a lot of sugar and fat. Snacked on veggies instead of junk when I absolutely needed to eat something. For exercise I rode my bike a couple hours every other day, exploring some nearby trails with friends. I also did some light weight training, going more for endurance than anything. Also in general just got up more. I was never a soda drinker, and I drink skim instead of whole milk, and whole grain instead of white bread. Little things go a long way when first starting out. Make some simple yet effective changes that you can live with in the beginning. It'll help you gradually get healthier, and boost your willpower for the tougher stuff later on. Took about 2-3 weeks to lose the first 15 pounds, then I hit a bit of a plateau. I think I was just putting on a lot more muscle, along with my fat loss, but I went between 244-240 for a good while. That's when I stepped up to the HIIT, better weight training, and an even better diet.
>> Loser
>>482023
I think I'm going to do exactly what you're doing. My body, it seems, can only go for short bursts, in this case, 20 minutes of extreme physical activity. I don't think I can jog for an hour or even close to it. Biking...well I never learned to bike lol. It'll take an eternity to even buy one also.

I'll try for what you're doing and see where it gets me. I really appreciate your help and if there's anymore tips or advice you can give (or anyone else), it will be greatly appreciated.

Oh yah, been wondering, is Low Carb diet generally a good idea?
>> Anonymous
>>482054
>Oh yah, been wondering, is Low Carb diet generally a good idea?
No.
http://www.dietitian.com/faddiet.html