Fat Loss And Hiit

[jpt]

Before I Started Following Hiit I Would Jog On The Treadmill At 6.0 For About 45 Minutes....now I've Been Doing Hiit For The Last Month Or So Only Doing About 20 Minutes.....4.0 Then 8.5 On Either 1 Or 2 Incline. My Legs Are Def More Tired After Doing Hiit....and I'm Pretty Much As Exahusted As Wehn I Used To Run At 6.0....but I Used To Burn More Cals...roughly Around 500 In 40-45 Minutes....now I'm Burning About 280-300 Cals.....just From My Personal Experience With It (others May Feel Different) I Think Hiit Is A Great Tool If Im In A Rush, But I Think I See Better Results From Medium Intensity With Longer Sessions. How Do You Guys Feel?

 

[Ghede]

Before I Started Following Hiit I Would Jog On The Treadmill At 6.0 For About 45 Minutes....now I've Been Doing Hiit For The Last Month Or So Only Doing About 20 Minutes.....4.0 Then 8.5 On Either 1 Or 2 Incline. My Legs Are Def More Tired After Doing Hiit....and I'm Pretty Much As Exahusted As Wehn I Used To Run At 6.0....but I Used To Burn More Cals...roughly Around 500 In 40-45 Minutes....now I'm Burning About 280-300 Cals.....just From My Personal Experience With It (others May Feel Different) I Think Hiit Is A Great Tool If Im In A Rush, But I Think I See Better Results From Medium Intensity With Longer Sessions. How Do You Guys Feel?

I pretty much feel like this study helps a lot.

Three times the loss. Personal experience for me is that i am more apt to benefit from the fat loss as well as the Anaerobic threshold training benefits from SupraMaximal Intervals like these than i am from maintaining any steady heart rate percentage.

LSD Training (Long Slow Distance ie: 65% of Est. Max HR) just pisses me off. I am wrapped way too tight to barely pace it for an hour watching TV's in a gym... and if you really Balls to the Wall hit the HIIT Sprints then you are in and out in less than 25 minutes no matter what.

The whole gig with HIIT is based on years of studies of EPOC training, Excess Post-Work Out Oxygen Consumption, or the phase of fat burning that occurs when you spike bejeebus outta your Metabolic rate for hours after the actual exercise session is done.

The thing is not how many calories you use according to meter on the machine, or according to the number of minutes you actually do the exercise, but the hours of mitochondrial excitation and the accessing of stored body fat in the EPOC ramp-down stages.

Your HIIT can be based on the basic One Minute Up, One Minute Down theory or you can go more hoity on it and go for 85-90% of your Max HR for 60 seconds, then recovery to 65-70%, then repeat. Different strokes for different spokes. Some do three up, three down, three up then down to recovery HR, etc.

 

[RBtrucking4]

I have done alot of research on it and basically they say you burn the same doing either because with HIIT your metabolism is raised for hours after you workout but with lsd you burn alot more calories but even with lsd you still burn calories a while after your workout is done just not as long as with hiit. I myself prefer lsd.

 

[alex2678]

Do what works for you. For years bodybuilders have been getting ready for shows by doing standard 45-60 minute cardio sessions once or sometimes twice a day. A lot of people feel they burn just as much fat with HIIT. In my opinion these are the people who would have gotten great results with their diet alone anyhow.

Anyone have any controlled studies showing the total number of calories the people who performed HIIT burned per day after their training session? I'd love to see just how great of metabolic boost it actually causes. I'm thinking of giving it a trial run next time I cut.

 

[Ghede]

Do what works for you. For years bodybuilders have been getting ready for shows by doing standard 45-60 minute cardio sessions once or sometimes twice a day. A lot of people feel they burn just as much fat with HIIT. In my opinion these are the people who would have gotten great results with their diet alone anyhow.

Anyone have any controlled studies showing the total number of calories the people who performed HIIT burned per day after their training session? I'd love to see just how great of metabolic boost it actually causes. I'm thinking of giving it a trial run next time I cut.

calorie burn is not the gig... take a quick peek at the study i linked above...

 

[alex2678]

Total calories burned will always be the deciding factor in fat loss. Having dropped over 30% bf myself with more traditional long duration cardio sessions I'm kind of partial to this way of training. I'm still curious to see an actual study comparing the RMR of the same group of people who performed 30 min of HIIT on day one and 60 minutes moderate cardio on day two and see how they differentiated. Studies that compare two seperate groups of people usually have plenty of flaws and confounds involved. A lot of time the researcher structures his study to get the results that he wants to achieve.

 

[SgtSlaughter]

A lot of time the researcher structures his study to get the results that he wants to achieve.

Sad but true.

 

[Ghede]

Total calories burned will always be the deciding factor in fat loss. If you mean purely the cals burned durring the activity? then i am gonna have to say thats wrong.Having dropped over 30% bf myself with more traditional long duration cardio sessions I'm kind of partial to this way of training. I'm still curious to see an actual study comparing the RMR of the same group of people who performed 30 min of HIIT on day one and 60 minutes moderate cardio on day two and see how they differentiated. Studies that compare two seperate groups of people usually have plenty of flaws and confounds involved. A lot of time the researcher structures his study to get the results that he wants to achieve.

How might you determine fat loss over the course of the day for those folks? hooking them up to a 24 Hour Actigraph based control system would do the trick and i would LOVE to have one at my disposal for EXACTLY that reason. Alas, the system is bigger bucks than i can pull off for the purpose right now...

The whole deal with HIIT Styles (supra-maximal sprints, one up one downs, any form or variation of Tabata training) is about the EPOC based fat loss AFTER the actual exercise session: so yes, its about calories burned, but NOT about calories burned durring the base activity itself. If it was, then an hour of 90% cardio would be of greatest benefit by far over an hour of 65% simply by virtue of the cal.exp/activity minute. But its about fat loss right? not sugar torching and gluconeogenics, but fat loss. And there aint no way you can convince me that anaerobic hammering is better for fat loss than either HIIT or LSD when it consumes SOOOOO little fat at the expense of so much LBM.

Hey, if LSD works better for you, then it works better for you and thats that... but as far as fat loss perscription based on total activity calories without considering the prolonged metabolic spike associated with Extraodinary Effort and EPOC? That doesnt work.

 

[alex2678]

LOL. It would be nice to see how many calories they burned over 24 hours without a pricey machine. Impossible, probably. A much better design for the study would be to take the same group of people, control everything as much as possible and measure their fat loss for the week with one week of HIIT and one week of LSD and compare the differences.

Regarding calories, I was talking basic total daily caloric expenditure. (Calories in vs. calories out) I think someone mentioned here a while ago (lifter maybe?) that the whole metabolic spike that occurs post exercise in HIIT is only around 15%. So if a person's RMR is 2500 calories a day that's an addtional 375 calories burned post exercise over the next 24 hours. I guess this is ideal if you want to save time, otherwise you can add more time to your LSD. Either way, again what works best for everyone based on the individual. People will lose bodyfat regardless.

 

[jdevlin1985]

Every cutter i do will alternate from week to week, HIIT one week, low-moderate the next. I do 30min each session, 30 sec low pace, 30 sec all out and usually on the stair stepper. One it helps bring out definition in legs. Two, it definitely helps to bring out the striations in my glutes. And three, eats fat like no tomorrow.

 

[devcon]

Before I Started Following Hiit I Would Jog On The Treadmill At 6.0 For About 45 Minutes....now I've Been Doing Hiit For The Last Month Or So Only Doing About 20 Minutes.....4.0 Then 8.5 On Either 1 Or 2 Incline. My Legs Are Def More Tired After Doing Hiit....and I'm Pretty Much As Exahusted As Wehn I Used To Run At 6.0....but I Used To Burn More Cals...roughly Around 500 In 40-45 Minutes....now I'm Burning About 280-300 Cals.....just From My Personal Experience With It (others May Feel Different) I Think Hiit Is A Great Tool If Im In A Rush, But I Think I See Better Results From Medium Intensity With Longer Sessions. How Do You Guys Feel?

It's much easier to get results from sprinting, not only outside but, not on a treadmill. The idea behind HIIT Running/Sprinting is based on short 30sec/60sec intervals where you RUN @ your MAX sprint for 30sec then a very slow jog/walk for 60sec. A treadmill just cannot/will not replace the effort you need to:

1) propell your body to its MAX and
2) give you your MAX running speed

Doing this for 30 mins WILL burn more cals than slow steady state for 60 mins it's just the machine you are on does not have the capability to give you real HIIT. I am in no way saying steady state does not have its place because for some, this is what they are accustomed to and it works for them. In my experience plus 3 of my personal friends, from doing both, real HIIT running/sprints give you better results of actual bf% loss versus steady state.

 

[Ghede]

It's much easier to get results from sprinting, not only outside but, not on a treadmill. The idea behind HIIT Running/Sprinting is based on short 30sec/60sec intervals where you RUN @ your MAX sprint for 30sec then a very slow jog/walk for 60sec. A treadmill just cannot/will not replace the effort you need to:

1) propell your body to its MAX and
2) give you your MAX running speed

Doing this for 30 mins WILL burn more cals than slow steady state for 60 mins it's just the machine you are on does not have the capability to give you real HIIT. I am in no way saying steady state does not have its place because for some, this is what they are accustomed to and it works for them. In my experience plus 3 of my personal friends, from doing both, real HIIT running/sprints give you better results of actual bf% loss versus steady state.

Yepper. My clients all bitch and moan about the harshness of HIIT when the first jump onto the Elipticals (best machine for HIIT in my opinion) but after 30 days they are all friggin HIIT Zealots!!! Even the other trainers i have pushed/guilted into really REALLY pushing their limits with HIIT are now totally singing its praises.

I am just wrapped way too tight for LSD style cardio. Life has me running uphill and to SLOW down to do cardio?!! Nope. Cant handle it. I end up cheating by saying, 'Fuck this, LETS ROCK!' and slipping up to about 80%-85% and screwing the Llama as far as fat loss. So i gotta do HIIT, i cant really handle any other way, too high strung these days.

A close friend of mine, bless her heart, said, 'C., you're wrapped so tight if you swallowed coal you would shit diamonds.'

 

[alex2678]

To each his own I guess. Both have their place in losing bodyfat. I was a wrestler so I guess I can say that yes, I lost bodyfat doing HIIT during practice. And after college I also got rid of any off season bodyfat doing 60 minutes of light jogging while maintaining heavy lifts. The goal of any type of aerobic training should be to gain endurance and increase stamina over times regardless if the person wants to lose weight or not. I don't think any one training protocol is "better" than the other however. (It's like Mike Mentzer saying Heavy Duty is the absolute best way to grow.) Arnold and most of the other bodybuilders in the 70's never did aerobics at all and a lot of the top bodybuilders in the 90's and today still do LSD twice a day and come in great shape come contest day. Experiment with what works best for you.

 

[Ghede]

To each his own I guess. Both have their place in losing bodyfat. I was a wrestler so I guess I can say that yes, I lost bodyfat doing HIIT during practice. And after college I also got rid of any off season bodyfat doing 60 minutes of light jogging while maintaining heavy lifts. The goal of any type of aerobic training should be to gain endurance and increase stamina over times regardless if the person wants to lose weight or not. I don't think any one training protocol is "better" than the other however. (It's like Mike Mentzer saying Heavy Duty is the absolute best way to grow.) Arnold and most of the other bodybuilders in the 70's never did aerobics at all and a lot of the top bodybuilders in the 90's and today still do LSD twice a day and come in great shape come contest day. Experiment with what works best for you.

Cheers to that, mon.

 

[devcon]

To each his own I guess. Both have their place in losing bodyfat. I was a wrestler so I guess I can say that yes, I lost bodyfat doing HIIT during practice. And after college I also got rid of any off season bodyfat doing 60 minutes of light jogging while maintaining heavy lifts. The goal of any type of aerobic training should be to gain endurance and increase stamina over times regardless if the person wants to lose weight or not. I don't think any one training protocol is "better" than the other however. (It's like Mike Mentzer saying Heavy Duty is the absolute best way to grow.) Arnold and most of the other bodybuilders in the 70's never did aerobics at all and a lot of the top bodybuilders in the 90's and today still do LSD twice a day and come in great shape come contest day. Experiment with what works best for you.

I agree with 'experimenting for yourself to find best results'. I know some don't have access to outdoors or just don't like/can't handle HIIT. In high school a couple of my friends where sprinters and all caried much more mass/low bf% appearance-wise in comparison to the cross-country runners. The sprinters had the bb type bodies and the cross-country team were pencil necked. Not to say that the long distance runners didn't have lower bf%, as most runners have lower bf% than bb and also much less mass but, the appearance of the sprinters I think in general are most representative of a bb IMO and this goes for all HIIT sports body types.

 

[Sassy69]

I've done both - I prefer HIIT because it gets done faster - when the only time I get to myself is when I'm on the highway hauling ass to get to the gym / from the gym/ to work / from work, I don't' really enjoy the idea of 2 x 1 hr sessions for competition. I did that last year as my trainer at the time didn't beleive in interval cardio. As a result I have just about NO KICK at all -- all cardio is conditioning and when you lose that type of kick I think you self-screw. I'd suggest mixing the two vs one or the other only.

 

[alex2678]

All good posts above. LSD or HIIT, I think they both have their place for either losing fat or improving general conditioning. I haven't done any intentional HIIT aside from the wrestling, but I'm still able to get a mile run in just over 6:30 and still have plenty of "air" left. Not the greatest way to measure progress but I like to think it's somewhat "heart healthy".

I'm still gonna try out the HIIT next time I cut. I've been getting done with my workouts at around 1:00 am lately and can't see myself doing an hour long cardio session at the end of my weight workouts. And I just got pulled over last week for no reason other than "what are you doing out so late on a weeknight" My response: "I just got done doing legs."

 

[*Bunny*]

All good posts above. LSD or HIIT, I think they both have their place for either losing fat or improving general conditioning. I haven't done any intentional HIIT aside from the wrestling, but I'm still able to get a mile run in just over 6:30 and still have plenty of "air" left. Not the greatest way to measure progress but I like to think it's somewhat "heart healthy".

I'm still gonna try out the HIIT next time I cut. I've been getting done with my workouts at around 1:00 am lately and can't see myself doing an hour long cardio session at the end of my weight workouts. And I just got pulled over last week for no reason other than "what are you doing out so late on a weeknight" My response: "I just got done doing legs."

NICE! .. I just got the sprints back in .. & plyo work ... & I will shred up hella quick ... After one day of sprinting last week ... the next morning my legs were like *BAM* ... so I figured, time to turn it up a notch.

I do HIIT & various cardio ... my opinion is so mixed on this ... cardio & training is my Prozac ... Back to the post, there's a lot of good info & suggestions here but word for word... "Experiment with what works best for you" ...

Ghede great links/post

Happy training

 

[Ghede]

NICE! .. I just got the sprints back in .. & plyo work ... & I will shred up hella quick ... After one day of sprinting last week ... the next morning my legs were like *BAM* ... so I figured, time to turn it up a notch.

I do HIIT & various cardio ... my opinion is so mixed on this ... cardio & training is my Prozac ... Back to the post, there's a lot of good info & suggestions here but word for word... "Experiment with what works best for you" ...

Ghede great links/post

Happy training

Good gawd.. heavy back and core... 3 sets of One arm plate rows, six a side followed by 3 sets of 8 of Hanging Inverted Pikes, toes to the Ceiling... YOWZA!!!!

... not HIIT tonight though, thats a morning party for me...

 

[cityhick]

HIIT on a empty stomach caused the most changes in my body in a short period of time. Its amazing how much more endurance and speed you will build in a short time. Not only that. HIIT fits into my scedual better. I dont want to wake up an hour early to do a hour walk. I rather do a 25 min run around the block. But whatever works for you. Im not real big into TONS of scientific research but I do plenty... i let my body be the judge.

 

[*Bunny*]

Good gawd.. heavy back and core... 3 sets of One arm plate rows, six a side followed by 3 sets of 8 of Hanging Inverted Pikes, toes to the Ceiling... YOWZA!!!!

... not HIIT tonight though, thats a morning party for me...

Gonna give those HIP's a try ... Right up my alley!!!! LOL