Just did my first HIT cardio session

[JG1]

Fuck was it hard....lol


I ran on the treadmill keeping my heart rate between 170-180BPM for 16 minutes. I was aiming for 20 minutes, but was feeling extremely fatigued.....must be in some bad cardiovascular shape .

I've been doing 30 minutes of low intensity(130BPM) cardio 6 days a week, but instead I'm going to try three 16-20 minute HIT sessions first thing in the morning on an empty stomach, and three 30 minutes low intensity sessions postworkout.....wanna see how much of a difference the HIT cardio has on fat loss.

 

[SOLID]

cool let me know- take note of any lean mass loss. I have always been of the theory that running will strip away mass from the legs. That's why I stick to walking at a low intensity for 30-45min. It would be nice to only do it for 20- so keep me posted.

SOLID

 

[WannaImpress]

Fuck was it hard....lol


I ran on the treadmill keeping my heart rate between 170-180BPM for 16 minutes. I was aiming for 20 minutes, but was feeling extremely fatigued.....must be in some bad cardiovascular shape .

I've been doing 30 minutes of low intensity(130BPM) cardio 6 days a week, but instead I'm going to try three 16-20 minute HIT sessions first thing in the morning on an empty stomach, and three 30 minutes low intensity sessions postworkout.....wanna see how much of a difference the HIT cardio has on fat loss.

Congrats JG1 wasn't the pain beautiful though? What speed did you do your sprints on? I went for 20 minutes today.......1 minute sprints between 10-11 with 1 minute walking intervals at 4.5 and just loved the feeling when I got of the threadmill.

 

[JG1]

LOL, I'm ashamed to say the speed...but fuck it---6mph

I haven't ran in years, and damn was it hard, but afterwards it did feel good, in a painful way. My heart was still beating fast a few hours afterwards.
I was going to do the sprint/walk intervals, but said fuck it and decided to run straight threw instead.

BTW, I'm 5'8" 225lbs around 15% BF.

 

[WannaImpress]

JG1 when I first started doing this type of cardio I could only do 4 sprints so I know exactly what you are talking about. I would rather do 20-25m of intense/challeging cardio than a boring 45-60m which I would probably stop 1/2 way through.

 

[WannaImpress]

I have tried it before, it's fun!

20min is way better than 45min!

Damn right and depending on your incline while doing a long jog/walk I burn of the same if not more calories doing sprints.

 

[JG1]

This shit works!!

I swear I feel like I lost about 2% BF in two weeks. I've been doing the HIT cardio for only 16 minutes, first thing in the morning on an empty stomach, 3 days a week (off days), along with the lower intensity cardio postworkout.

Can definitely see a difference! Every session I increase the speed by 0.1mph, and by the time I'm done I feel like I'm going to pass out...LOL

Stomach is getting leaner by the day, can see those abs coming in finally!

 

[the nature boy]

any of you guys tried meltdown training, basically superintense circuit training instead of cardio?

http://www.t-mag.com/articles/205melt.html

it's pretty damn tough.

 

[VballPlayer]

Fuck was it hard....lol


I ran on the treadmill keeping my heart rate between 170-180BPM for 16 minutes. I was aiming for 20 minutes, but was feeling extremely fatigued.....must be in some bad cardiovascular shape .

I've been doing 30 minutes of low intensity(130BPM) cardio 6 days a week, but instead I'm going to try three 16-20 minute HIT sessions first thing in the morning on an empty stomach, and three 30 minutes low intensity sessions postworkout.....wanna see how much of a difference the HIT cardio has on fat loss.

Hey bro, can you explain exactly what this is. I do HIT training when I lift but as far as cardio goes I just get on stationary bike and pedel hard for 30 minutes. I tried looking it up on a search but HIT has like a million search results because the word hit appears in so many postings. Thanks!

 

[JG1]

Basically it's a short session of high intensity cardio. Many have always used the low/moderate intensity cardio (around 130bpm) for longer durations, but the HIT cardio is a nice change and it's definitly working.

 

[JG1]

BTW, I've been keeping my heart rate at about 175-180bpm with this cardio.

 

[CYCLEON]

Worst most physically debilitating thing I have done is to run 1 block then walk 1, sprint 2, walk 2, etc till I get as far as I can - I useually do this as a finish to a workout - have your barf bag ready but I havent done it much lately - thats why ive been getting fat no doubt

 

[JG1]

It's been almost 3 weeks....

since I started, and I went from 230.5lbs to 218.5lbs. I feel leaner then ever, and people keep telling me I'm gettin big...lol---guess you do look bigger when your lean.

Huge difference in my stomach, can see abs...lol. Face also looks a lot leaner and tight.

Overall, my strength has remained pretty constant. I've lost about a rep on all upper body excercises. My legs lost a little more strength, squats down about 15lbs. I really don't care right now though, just wanna get down to 8-10% BF...I'm at around 13% right now.

As far as my diet, for my first two meals I eat carbs/protein, and my last four meals are protein/fat....usualy chicken with flax oil or fish oil caps. Sunday I basically eat whatever I want all day long....pizza, ice cream, whatever......

 

[40butpumpin]

Hey bro, good to see you. You know after reading your post my first thought was that it seems excessive. Are you planning on doing any stim's before these cardio workouts? It might be a good idea to leave these out since you'll be working the heart as hard you will be. Just a thought bro, good luck with it.

 

[JG1]

Nah, no fat burners or any stimulant pre-cardio. I didn't want to risk taking these with my heart pumping 180bpm .

I'm not even taking any fat burners at all, nor am I on gear right now....gonna stay clean for a while I think, a long while.

 

[cunninglinguist]

Fuck was it hard....lol


I ran on the treadmill keeping my heart rate between 170-180BPM for 16 minutes.

Glad you are seeing results. Hate to be a spoil-sport, bu this doesn't sound like HIIT though

Real HIIT for 16 mins if you've never done it before is nigh impossible. Going MAX out for 30sec followed by a 60sec 'rest', then rinse & repeat... no HIIT beginner can manage that for a full 15 mins.

5-8mins (after warm up) of HIIT 3x week is plenty to get lean.

You are probably doing 'standard' interval training, which works fine, yes.