HIIT vs constant cardio

[annieree]

In the past I've done cardio - 30-60 mins per session.

I've been told I should be doing HIIT if I'm to increase my metabolism and then do weights.

Is this right?

Should I do weights - one week upper body one week lower?

????????????????

Confused about the best way forward for me. I need to lose about 50lbs and 15% body fat.

 

[the-short-one]

In the past I've done cardio - 30-60 mins per session.

I've been told I should be doing HIIT if I'm to increase my metabolism and then do weights.

Is this right?

Should I do weights - one week upper body one week lower?

????????????????

Confused about the best way forward for me. I need to lose about 50lbs and 15% body fat.

have you checked out "THE SHADOW PLAN" ? It's a sticky at the top of the page in the women's forum, and an excellent place to start. I would recommend you follow the plan...

 

[annieree]

have you checked out "THE SHADOW PLAN" ? It's a sticky at the top of the page in the women's forum, and an excellent place to start. I would recommend you follow the plan...

Yeah, I have, but I'm crap a following plans.

If I know the basics of what I need to do then I can work on doing that.

 

[Sassy69]

Here are some other links about HIIT:

http://www.elitefitness.com/forum/showpost.php?p=5772954&postcount=9

 

[The Shadow]

Yeah, I have, but I'm crap a following plans.

If I know the basics of what I need to do then I can work on doing that.

LOL


How do you expect to formulate your own if you cant follow it??

You were given great advice in looking at that thread.

EVERYTHING you need to know is in there.......


but......as you wish

 

[annieree]

LOL


How do you expect to formulate your own if you cant follow it??

You were given great advice in looking at that thread.

EVERYTHING you need to know is in there.......


but......as you wish

I know what your saying, but the exercises you have I've never heard of, my gym has fixed and free weights but as a female I don't get a chance to use the free weights - get elbowed out by the meat heads.

So I want to know that if I do HIIT twice a week or 4 times a week or never what will be the results or if I'm better off doing other cardio and weights.

 

[annieree]

Here are some other links about HIIT:

http://www.elitefitness.com/forum/showpost.php?p=5772954&postcount=9

Great links there - cheers.

 

[the-short-one]

I know what your saying, but the exercises you have I've never heard of, my gym has fixed and free weights but as a female I don't get a chance to use the free weights - get elbowed out by the meat heads.

So I want to know that if I do HIIT twice a week or 4 times a week or never what will be the results or if I'm better off doing other cardio and weights.

are you saying they don't allow you to use the free weights, or you are intimidated by the big guys that work out there?

also - if you don't know the exercises, you can learn about them and actually see videos of people doing them at http://www.exrx.net/Exercise.html . Please don't avoid weight training just because you are unfamiliar with the moves. The moves Shadow suggests are basic and easy to learn. I doubt the 'Meatheads' are using any of the weights you'd use, anyway. (15lbs and down)

Everyone has to start at the beginning - even those big guys you see at the gym started small.

 

[wlmcrae]

I know what your saying, but the exercises you have I've never heard of, my gym has fixed and free weights but as a female I don't get a chance to use the free weights - get elbowed out by the meat heads.

So I want to know that if I do HIIT twice a week or 4 times a week or never what will be the results or if I'm better off doing other cardio and weights.

A great place to start for a beginner is the original Body for Life by Bill Phillips (a book - and NOT the Body for Life for Women, a fluff knock-off). It has pictures of how to do the exercises, gives the diet info for lifestyle, shows how to do HIIT cardio, and just generally gives you just exactly what you've asked for.

If your 'meatheads' are using the free weights you'll be starting with (probably 3-10 lbs) they're pretty sorry looking guys!

Why HIIT - check out the links, Shadow et al. have answered that one pretty thoroughly. I do HIIT because I get far better results in 1/2 the time - and my schedule is tight. Weights are a must for long-term, keep it off fat loss - diet is also crucial. Yah, just get the book - go for it!

 

[annieree]

are you saying they don't allow you to use the free weights, or you are intimidated by the big guys that work out there?

also - if you don't know the exercises, you can learn about them and actually see videos of people doing them at http://www.exrx.net/Exercise.html . Please don't avoid weight training just because you are unfamiliar with the moves. The moves Shadow suggests are basic and easy to learn. I doubt the 'Meatheads' are using any of the weights you'd use, anyway. (15lbs and down)

Everyone has to start at the beginning - even those big guys you see at the gym started small.

they hog the space, its not that big for the free weights section, and yes they are intimidating.

I'll check the links out.

 

[annieree]

A great place to start for a beginner is the original Body for Life by Bill Phillips (a book - and NOT the Body for Life for Women, a fluff knock-off). It has pictures of how to do the exercises, gives the diet info for lifestyle, shows how to do HIIT cardio, and just generally gives you just exactly what you've asked for.

If your 'meatheads' are using the free weights you'll be starting with (probably 3-10 lbs) they're pretty sorry looking guys!

Why HIIT - check out the links, Shadow et al. have answered that one pretty thoroughly. I do HIIT because I get far better results in 1/2 the time - and my schedule is tight. Weights are a must for long-term, keep it off fat loss - diet is also crucial. Yah, just get the book - go for it!

Cool cheers I'll do that.

 

[Sassy69]

Excellent book all around - also promotes the HIIT approach to cardio & goes into detail about it.

 

[The Shadow]

I know what your saying, but the exercises you have I've never heard of, my gym has fixed and free weights but as a female I don't get a chance to use the free weights - get elbowed out by the meat heads.

So I want to know that if I do HIIT twice a week or 4 times a week or never what will be the results or if I'm better off doing other cardio and weights.

Those exercises are very very common.


You are focusing on the wrong things at the moment.


the REASON I referred that plan to you is that Lifting/cardio/diet - they COMBINE to give you results.

Any one component in that equation that is off will give shitty overall results.

There are a LOT of web sites that not only give you pictures on my exercises but also video clips.


No offense - but you dont really have a reason not to try the plan.

 

[*Bunny*]

are you saying they don't allow you to use the free weights, or you are intimidated by the big guys that work out there?

also - if you don't know the exercises, you can learn about them and actually see videos of people doing them at http://www.exrx.net/Exercise.html . Please don't avoid weight training just because you are unfamiliar with the moves. The moves Shadow suggests are basic and easy to learn. I doubt the 'Meatheads' are using any of the weights you'd use, anyway. (15lbs and down)

Everyone has to start at the beginning - even those big guys you see at the gym started small.

great post

you to wlmcrae.. sassy loves the Body for Life as a beginner book for good reason.

I was once where you were.. do NOT be afraid to go into the free weights section. After while you will NOT care. wear a hat, but on the headphones and focus on YOU, NOT anyone else.. you are there for YOU after all.

You can do it girl... you just have to try

 

[superqt4u2nv]

Great posts Wlmcrae I agree 110% body for life is a great place to start. I always recommend it when people ask me what to do. It is what started my passion for all this.

 

[annieree]

Shadow:

There are am workouts - which I can't do as I start work at 6.30am.

As I live in a household with my son and brother the food plan isn't what we usually eat. I make sure I eat what I should, but following the plan is difficult when there are two others to cater for as well, plus my brother cooks for me and I don't want to insult him by not eating what he has cooked.

I can do certain aspects, but doing the whole plan would be too hard to keep to, so why start something you know you are going to fail at. I'd rather have a plan that I know I can stick to, enjoy and fit in with my life, that way I am more likely to succeed.

I will look and take into account certain aspects, and am doing.

 

[*Bunny*]

annie...

you do not have to follow it to a T, you can adjust it to fit YOUR lifestyle if you need to, Im sure it can be done.

Do your weights BEFORE your cardio AFTER work on the days that require cardio. If you cannot go 5 days M - F (which I think it would be a good habit to get into the routine of it) then ask the question "I have 4 days to workout, can someone please help me with a split to fit into MY availability?"

You NEED to contribute a little more, if it were easy everyone would be running around Happy healthy and at his/her physical best and the fitness industry would not be billion dollar...

Does your brother know you are trying to lose weight? If not you better tell him that it's important to you and you'd like to incorporate some other things into your meals.. how will he NOT understand that? What's the worst that can happen you cook for yourself a few times? Is that not an option at all? (I am seriously asking NOT attacking you)

What are you eating now? and how often.. can you list it out please?

I am going to tell you this, no amount of cardio will make up for a poor diet. Start with you DIET. without it, you are one step closer to this failure you mention in your post.

Shadow:

There are am workouts - which I can't do as I start work at 6.30am.

As I live in a household with my son and brother the food plan isn't what we usually eat. I make sure I eat what I should, but following the plan is difficult when there are two others to cater for as well, plus my brother cooks for me and I don't want to insult him by not eating what he has cooked.

I can do certain aspects, but doing the whole plan would be too hard to keep to, so why start something you know you are going to fail at. I'd rather have a plan that I know I can stick to, enjoy and fit in with my life, that way I am more likely to succeed.

I will look and take into account certain aspects, and am doing.

 

[Sassy69]

Werd.

 

[*Bunny*]

Werd.

I edit'd it as well. Not even tough love, I dont see failure as an option here.. the word drives me nuts.

Annie you can do this!

 

[annieree]

Diet:
Breakfast
Eggs whites
Oats
Lunch tuna / chicken veg
Dinner Quorn / veg sometimes pasta or rice
Snacks - hazelnuts and fruit
Protein shakes

I train Thursday to Sunday

Also - surely the Shadow way is not the only way, I feel like I'm being persecuted, just cos I'm not willing to follow his plan. I only wanted advice.

 

[claire]

I don't think they are trying to persecute you but help you get a plan. I have not read the shadow plan but have read many of Shadow's post and he gives great advice and is extremely helpful.

I have 4 children and a husband to cook for. They do not eat what I eat. I make my meals seperately. If I do not have time to cook for myself, I just have a protein shake. I agree with the others that the diet is extremely important. When I joined the gym I gained 10 lbs. I didn't start changing my body until I changed my diet and started lifting more weights and less cardio.

I always lift weights first then do cardio.

Don't let the guys at the gym intimidate you. I see it all the time. The new girls in our gym are nervous around us. But anyone in my group would answer questions or help them. I am definitely considered a meathead. Don't let them hold you back from your goals.

Your food looks good to me but my food plan is not perfect. Is your dinner after your workout? Post workout meal is the best time for rice or pasta. You are better off with brown rice and whole wheat pasta.

Good luck!
Claire

 

[the-short-one]

definitely not saying the Shadow plan is the ONLY way. there are many ways - but they all involve plans - and you said you were "crap at keeping to plans." lol I think that's where the confusion started.

no matter what plan you chose, you will have to stick to it. I think that's the most important point all of us are trying to make.

 

[jenscats5]

Diet:
Breakfast
Eggs whites
Oats
Lunch tuna / chicken veg
Dinner Quorn / veg sometimes pasta or rice
Snacks - hazelnuts and fruit
Protein shakes

I train Thursday to Sunday

Also - surely the Shadow way is not the only way, I feel like I'm being persecuted, just cos I'm not willing to follow his plan. I only wanted advice.

We are NOT persecuting you - it's just that we know how flexible (yes it is!) Shadow's plan really is.....it may take some time to set it up & get used to it, but it's worth it in the end......and it works!! That is why we recommend it so much. Plus it's easy to live with!

I never got to look the way I wanted to look until Shadow hooked me up with how to eat - I was doing the weights & doing the cardio (which you DON'T have to do every day in the morning - 1-2x a week is FINE) but my eating wasn't right so I was never achieving what I wanted......

Shadow's eating plan is a pretty basic concept of calories and ratios and many many foods fit into those ratios. My "Recipe Thread" has a lot of meal ideas based ON S's plan but the dishes are healthy.

Aren't you and your health worth it?? I'm sure your brother would understand and make a lil extra veggies or chop up some salad stuff for you.

 

[Daisy_Girl]

Here are my thoughts, for what they are worth.

Nobody is persecuting you for not following a certain "plan". It is the general "vibe" you are giving off....that plans are impossible for you to follow, that you are not willing to go outside your "comfort zone" (i.e. intimidating free weight area) and you are not taking responsibility for your eating habits.

It is your life, your goals, YOUR body. If you cannot take responsiblity for what you put into it - then not much will help you. There is NOTHING wrong with telling your brother/mother/grandma/neighbor that you are trying tomake healthy choices. If the food your brother/sister/grandma makes is not heathy - why would you eat it? Why would you have your son eat it?

There is a HYUGE difference between eating competition-clean and eating healthy. Eating competition-clean means depriving yourself to achieve VERY low BF% levels fora short period of time. It is event-specific. Eating healthy is what EVERYONE should do. Eating healthy means eating a good balance of lean meats/fish, lots of veggies, healthy fats and complex carbs. Eating healthy is for a lifetime.

It is easy to sit down, as adults, and PLAN a healthy week's worth of food/meals. Not to mention, you can ALWAYS make your own meals. It is not difficult to make some grilled chicken and steamed brocolli. To say anything otherwise is a lame excuse.

Working out - it ain't rocket science. If you have 50lbs to lose, just get your ass moving. Don't worry about the minutia and details. Get a reasonable level of fitness and after you drop some lbs, then fine tune. For now, concentrate on MOVING most days of the week and fitting fitness into your life.

Here is a simple plan .....

Cardio 3-4 times per week, at a pace that is tough but maintainable for 30 minutes.
Lift total body 2 times per week, on non-consecutive days.

When that gets too easy, change it.

If you cannot hit the weightroom, buy some home DVDs. No excuses.

 

[T-Cake]

Here are my thoughts, for what they are worth.

Nobody is persecuting you for not following a certain "plan". It is the general "vibe" you are giving off....that plans are impossible for you to follow, that you are not willing to go outside your "comfort zone" (i.e. intimidating free weight area) and you are not taking responsibility for your eating habits.

It is your life, your goals, YOUR body. If you cannot take responsiblity for what you put into it - then not much will help you. There is NOTHING wrong with telling your brother/mother/grandma/neighbor that you are trying tomake healthy choices. If the food your brother/sister/grandma makes is not heathy - why would you eat it? Why would you have your son eat it?

There is a HYUGE difference between eating competition-clean and eating healthy. Eating competition-clean means depriving yourself to achieve VERY low BF% levels fora short period of time. It is event-specific. Eating healthy is what EVERYONE should do. Eating healthy means eating a good balance of lean meats/fish, lots of veggies, healthy fats and complex carbs. Eating healthy is for a lifetime.

It is easy to sit down, as adults, and PLAN a healthy week's worth of food/meals. Not to mention, you can ALWAYS make your own meals. It is not difficult to make some grilled chicken and steamed brocolli. To say anything otherwise is a lame excuse.

Working out - it ain't rocket science. If you have 50lbs to lose, just get your ass moving. Don't worry about the minutia and details. Get a reasonable level of fitness and after you drop some lbs, then fine tune. For now, concentrate on MOVING most days of the week and fitting fitness into your life.

Here is a simple plan .....

Cardio 3-4 times per week, at a pace that is tough but maintainable for 30 minutes.
Lift total body 2 times per week, on non-consecutive days.

When that gets too easy, change it.

If you cannot hit the weightroom, buy some home DVDs. No excuses.

Excellent post -- I'm a fan of blunt honesty.

Thanks for the simple plan for her, Daisy_Girl. It's exactly what I would have said.

Just to add something though... kids, I understand where Annie is coming from. It's really easy to get caught up in the "I'm too afraid of that part of the gym" attitude if you've never done it before. I was 50 lbs overweight last year and I read Body for Life before I met Ulter and he was helping me... so yes, it gave me some insight -- and I went to the gym and followed the charts int eh book and tried it out.

I did my cardio HIIT like Bill describes in the book, yes.

But was I seeing results? No.

Two reasons:
1) Diet -- It was okay but not balanced, and i was a WeightWatcher!

2) Most importantly... I just wasn't pushign the weights I needed to to see a big change. I was too afraid to use that side of the gym, to be by "those guys". To hear them talk and what they would say was just... wel, really turned me off to being anywhere near them.

Then Ulter brought me curgeo... and he came to my bym and showed me around... and THAT was how I finally got some courage to do it on my own.

Annie, I hear you -- it's hard. No one is coming after you -- but don't use the word "fail" here. Baby steps are understandable.