it's official

stuie said:
you can blast your abs as much as you want jj, but if there is a layer of fat covering them then you won't see them.

only way is to lower your body fat by doing more cardio at high intensity.
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High intensity Cardio does nothing for fat loss at all. Fat burning is done at a heart rate between 60 and 80% of maximum...anything above that will not burn fat, it uses other energy stores. The very best exercise for starting the process of fat loss is walking uphill for 30 minutes a day making sure you pump your arms.
 
delroy99 said:
stuie said:
you can blast your abs as much as you want jj, but if there is a layer of fat covering them then you won't see them.

only way is to lower your body fat by doing more cardio at high intensity.
Click to expand...

High intensity Cardio does nothing for fat loss at all. Fat burning is done at a heart rate between 60 and 80% of maximum...anything above that will not burn fat, it uses other energy stores. The very best exercise for starting the process of fat loss is walking uphill for 30 minutes a day making sure you pump your arms.
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yeah but how daft would you look???

what if you live in Holland?? or East Anglia??
 
36" waist here. I need to start doing something. Although I have lost about 10 lbs (about 4.5 kilos Euro-people) since I stopped drinking alcohol during the week. Me good.

And doing cardio you need to excercise more than 20 minutes or so to ensure you're not just burning stored glycogen.
 
man, this gym stuff seems sooooo pedantic and competitive.

do yoga. in a proper yoga place, with a proper yoga teacher.

its brilliant

and it keeps you brilliant



for the whole of the rest of your life
 
High intensity Cardio does nothing for fat loss at all. Fat burning is done at a heart rate between 60 and 80% of maximum...anything above that will not burn fat, it uses other energy stores. The very best exercise for starting the process of fat loss is walking uphill for 30 minutes a day making sure you pump your arms
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That is not the case Im afraid. Many studies have shown that high intensity cardio (performed as HIIT) is significantly more effective at burning sub-cutaneous than moderate cardio.

High intensity interval training (HIIT) is basically work flat out (i.e.sprint) for a short burst then exercise at a more manageable pace for a short burst and repeat in cycles. If this is performed against say a constant paced cardio workout for the same period of time say 30mins, then over those 30 mins the moderate cardio workout actually burns more calories.
But the main benefit Of HIIT is following the workout, the body’s fat burning remains at a elevated level for a extended period (some studies have reported up to 24 hours). Following the moderate cardio workout the fat burning ability drops to the normal level shortly after the end of the workout. So although the moderate cardio is better over the time period of the exercise, the TOTAL calories burnt from fat is significantly higher over a longer period.

So the body carries on burning fat at an elevated ratefor a long period of time even after you go to sleep! It is also beneficial for people looking to retain as much muscle mass as possible as the workouts can be shorter, and when resting the body burns fat, not protein (muscle) .

A good way to look at it is the body compositions of sprinters (lots of lean muscle mass, low body fat %age) and long distance runners (low muscle mass).


Only problem is it needs dedication cos you got to really go flat out for the times you are in the "working" part of the cycle!
 
russ said:
man, this gym stuff seems sooooo pedantic and competitive.

do yoga. in a proper yoga place, with a proper yoga teacher.

its brilliant

and it keeps you brilliant



for the whole of the rest of your life
Click to expand...

Will I be able to smite my enemies with my 'Yoga Fire'?
 
NilSatis said:
High intensity Cardio does nothing for fat loss at all. Fat burning is done at a heart rate between 60 and 80% of maximum...anything above that will not burn fat, it uses other energy stores. The very best exercise for starting the process of fat loss is walking uphill for 30 minutes a day making sure you pump your arms
Click to expand...

That is not the case Im afraid. Many studies have shown that high intensity cardio (performed as HIIT) is significantly more effective at burning sub-cutaneous than moderate cardio.

High intensity interval training (HIIT) is basically work flat out (i.e.sprint) for a short burst then exercise at a more manageable pace for a short burst and repeat in cycles. If this is performed against say a constant paced cardio workout for the same period of time say 30mins, then over those 30 mins the moderate cardio workout actually burns more calories.
But the main benefit Of HIIT is following the workout, the body’s fat burning remains at a elevated level for a extended period (some studies have reported up to 24 hours). Following the moderate cardio workout the fat burning ability drops to the normal level shortly after the end of the workout. So although the moderate cardio is better over the time period of the exercise, the TOTAL calories burnt from fat is significantly higher over a longer period.

So the body carries on burning fat at an elevated ratefor a long period of time even after you go to sleep! It is also beneficial for people looking to retain as much muscle mass as possible as the workouts can be shorter, and when resting the body burns fat, not protein (muscle) .

A good way to look at it is the body compositions of sprinters (lots of lean muscle mass, low body fat %age) and long distance runners (low muscle mass).


Only problem is it needs dedication cos you got to really go flat out for the times you are in the "working" part of the cycle!
Click to expand...

WELL SAID!!!! HIIT ROCKS!! I started HIIT a few months ago and I love the results...although doing it is BRUTAL!
 
Any chance of posting/PM your workout(s) J_Love ? Im trying to get back into HIIT for summer and need some inspiration and fresh ideas on the subject!

Cheers!
 
I'll just post it just in case anyone else is interested.

A heart rate monitor is ideal when doing HIIT but not completely necessary. The most important thing to remember is the 1:3 ratio. You will strive to get your heart rate up to 90-95% of your maximum for an interval of 1 (we'll refer to this as the high intensity interval) and then lower your heart rate for an interval of 3 (low intensity interval).

Let's start with an example for a 25 year old. An "easy" way to find your theoretical maximum is to take 220 and subtract your age, so 220 - 25 = 195 theoretical maximum HR. Now lets find the high intensity interval HR range: 195*0.90 = 175, 195*.95 = 185 --> so your target range is 175 - 185.

Now jump on a cardio machine (find one that works for you) or you can sprint/jog. Warm up for a total of 5 minutes at a low intensity. Once the warmup is complete you are ready to start your interval training. I suggest starting at a small interval, like 15s and 45s (remember the 1:3 ratio). For the first 15 seconds you will crank up the intensity/resistance on whatever machine you are on. So if you were at level 5 during your warmup, crank the machine up to 12+ or so. Now monitor your heart rate to see if you can reach your range within your first high intensity interval. You should be pushing REALLY HARD during all high intensity intervals. If you did not reach your range then try cranking up the intensity during the next high intensity interval. Once your 15s is up, lower the level/intensity/resistance back down to your starting level (in this example 5). Your heart rate should drop quite a bit. Continue this low intensity for 45s. Once the 45s is up you continue your next high intensity interval, crank up the intensity (12+) and continue for 15s. Once that 15s is up you'll drop back down to a low level and continue for 45s. Repeat this process for a total of 10 minutes. Less if you feel like you are going to die. Go ahead and then do a cool down for 5 minutes at a low intensity (level 4 or 5 in this example).

Once you are comfortable with the concept increase your interval time. The best intervals are anywhere between 30s/90s and 60s/180s. If you can master the 60s/180s intervals for a duration of 10 minutes, then and only then increase your total workout time but keep you warmup and cooldown the same. (ie: 5 minute warmup, >10 minutes workout, 5 minute cooldown)

If you choose to sprint/jog then you obviously can't hit a button to increase intensity so you'll have to manually increase the intensity. Just do a full out sprint for your high intensity intervals and jog for your low intensity intervals.

I personally alternate between a stationary bike and an elliptical machine. What works for me on the bike is level 5 for low intensity intervals and level 24 for high intensity intervals. The elliptical machine is quite different, level 2 for low, level 12 for high. I do 60s during high intensity intervals and 180s for low intensity intervals for a total of 12 minutes or so.

HIIT is not easy but the results are great. Especially if you can do it in the morning. I usually have a lot more energy throughout the day if I can do HIIT in the morning.

Any :?: s
 
I was getting a bit podgy over the last year or two so decided to sort it at the start of this year.

I lost 1 1/2 stone in about 6 weeks and have lost a small bit since then and am now at my ideal weight (in my mind) of 12 stone. Also reduced body fat percentage from 23% to 17% now. Want to get that to 15% and then i'll be happy.

Strict diet. Healthy non-processed cereal in the mornings, loads of fruit and veg with main meals,lean cuts of meat with meals, no chips, pasta, crisps, chocolate bars, cakes, pizzas etc.

One good tip is to only have food in your house for the next day. If theres nothing there to eat then you won't eat it :lol:

Started off doing gym 5 days a week and 1 hour cardio each day splitt between running, cycling, and cross training. Now just doing 3 or 4 days, same hour cardio but swimming too now it's sunny out and some long bike rides every other week or so.

The hardest bit is the diet bit for sure.
 
N8 said:
The hardest bit is the diet bit for sure.
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Once you find ways to make healthy food interesting, you tend not to crave junk at all.

We eat lots of salads and stir fry's but try and make it different each day with different fishes (plural of fish Buckley :lol: ), chicken etc with different dressings and other bits on the side.

I trained well tonight, i did shoulders/biceps/triceps then 15 minutes rowing followed by 15 minutes on bike - seeing as i missed swimming last night. I was drenched when i'd finished :oops:
 
The hardest bit for me is cooking for One....i hate wasting food that i don't get to use before it spoils/turns :(
 
N8 said:
The hardest bit for me is cooking for One....i hate wasting food that i don't get to use before it spoils/turns :(
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I'm cooking for myself tonight and can't be bothered.

See how i feel in an hour or so.
 
Thanks J_love!! - interesting reading, not too different from what I have done in the past , I tend to keep it to running as I play a lot of football (soccer) and i find the sprinting is beneficial for that. Ive always tried to maintain a 1:1 ratio (i.e. 1min high : 1 min low) I will try your 1:3 and see if that is better.

I trained tonight too, and did Bicep/forearms/legs then 15mins at 14.5 km/h on the treadmill , and 10mins on the rower and stationary bike - I was drenched too - and got some nasty looks off people who seem to think sweat is not allowed in a Fitness First!

N8 - 1.5 stone in 6 weeks is good going, thats impressive.
 
NilSatis said:
Ive always tried to maintain a 1:1 ratio (i.e. 1min high : 1 min low) I will try your 1:3 and see if that is better.
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IMO 1 minute might not be enough to allow the CNS to recover. Try a 3 minute low interval and I bet it results in a more intense high interval.
 
NilSatis said:
I shall give it a go J_love. After work tonight ! If I die Im holding you responsible. :D :D
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Just make sure to go "balls to the walls" on the high interval... :) You should feel like you are going to die during those intervals... :? just remember the 3 minute "rest" that lies ahead.
 
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