Well being doing HIIT for about 4 weeks now, and ive GAINED weight lmao

Im sure it is working, just need to give it more time.

I just go at 6kmph for twomins, then 10kmph for 8mins, then 6 for onemin, 15 for one min, 6for a min, 14.5 for one min, 6 for a min, 14 for one min, 13.5 for a min, 6 for a min, then 13, then finish off with 10 until I hit 3km's.

Then some days I less up on the sprinting and go to 5kmh

Does anyone use the cross trainer? apparently it burns more fat then does running? Ive tried it a few times and it is quite fun but seems esier then running

are you eating right lol?

you all have it wrong. what ya gotta do is get an ab belt and anything chuck noris endorses. that is the only sure fire way to become a lean, mean, cardio machine!



in all seriousness:

the easiest way to loose fat is your diet. plain and simple. you can run miles a day but if you dont eat right, you arent going to loose anything significant; long term speaking.

tips so you dont have to work as hard. remember what your mother told you? work smarter, not harder. i realize the title is 'the single best exercise method to lose weight', but how about the top 8 best methods in general to loose body fat?

1. water, water, water. not only does water fill your belly up, but it is vital to you and is the only substance on earth that contains a true 0 calories. drink plenty of water, and as few other drinks as you can. no redbull, coffee, gatoraid, 'smart water', and if you cant do anything else, stay away from the devil in a bottle: soda.

2. eat more frequent, smaller meals. 5-6 small meals a day, specially if they have been preplanned will keep your metabolism going all throughout the day. your metabolism is the single biggest calorie burner in your body, by a long shot. running at max speed will put a dent in the calorie consumption that a highly active metabolism can.

3. do not eat late. stop eating 5 hours before bed. most experts recommend no food past 5:30 (or 6 if you go to bed later) for the average american.

4. eat a healthy big breakfast. this does not include a egg mcmuffin with cheese from mcdonalds, or 3 doughnuts from the gas station. your body only requires so many calories per day (it varies from person to person. for many it is right around 2,000) and every calorie over that you exceed will put excess body fat onto your frame

5. know what you are eating. read labels, keep a general number of how many calories youve taken in that day in your head. always guess high if you dont know the exact amount. try not to go over 2000.

6. fiber! is a gift that is rarely taken advantage of. fiber will help expel excess stored junk from your digestive tract. this will also help you digest food more efficiently because there is no backups. if a snow covered road is your current digestive tract, and food youve eaten is driving a 4wd truck, fiber is the snowplow that pushes all the snow out of the way and lets the truck drive freely and more efficiently.

7. stress kills. stress causes hunger. food is a way to satisfy your body, which is what it wants when under stress. eliminate all possible causes of stress, such as taking the city streets to and from work if the freeway is commonly jammed up. it may take a little longer, but your body will love you for cutting down that stress.

8. when your full... STOP eating. -self explanatory.


thats tyler the huckers 8 easiest steps to keep the fat at bay.

Whats the deal with sprinters carrying a lot of muscle mass?

From my own experience I can easily say i prefer HIIT to normal steady jogging, time goes faster, great cardiovascular training for the lungs and work up a sweat real quick. I try to do HIIT twice a week and cross trainer (long n steady) once a week. Cant say Ive lost lots of fat or whatever, but Im sure if I give it more time results will come.

Also,

With training diarys, is it simply recording the excercises and number of sets and reps etc

DB Bench Press 30kg each x 3 sets of 10

or do i calculate

60 x 3 x 10

and see if everyweek i am progressing?

how do i use training diary properly, as i usually just work out till i think its enough

I recently started HIIT training before reading this thread. I lost 6 pounds in the first 2 weeks before finals disrupted my routine and eating habits. I would say it was working but it flies in the face of everything I have learned about burning fat because my heart rate averages 180 BPM over the course of about 12 minutes and traveling under 1.5 miles total going from 4mph to 9mph in intervals.

I was taught you want to keep your heart rate down to burn fat... weird stuff

Rather than going in depth about why sprinters have more muscle mass compared to long distance runners, just think about how a sprint compares to lifting weights. Both are short in duration and require large bursts of energy, whereas for long distance it is long of course and a continuous motion. Scientifically it is due to the fact that it's anaerobic and long distance is aerobic. When writing in your training journal it is the number of sets and repetitions. The way to improve each week is by either adding more weight or doing more repetitions. However, do not increase either more than 10% each week. Otherwise you risk injury. As for the plastic sweat jacket, it will only help you lose water weight - and that is not recommended.