xpaperxcutx Posted June 9, 2009 Share Posted June 9, 2009 I'm looking into doing HIIT training to speed up my body's metabolism and increasing fat loss. I find it easier to build muscle than burn fat, and while that's totally great, I also have too high of a fat percentage for most of my abs to show. So does anybody have any insights into HIIT? I'm trying to wean off jogging because my body adapts to consistent cardio too easily. I'm currently focusing on Interval training on a treadmill with a 1.0 incline slow pace, followed by 3.0 incline at a 5.5 and 6.0 sprinting pace. Link to post Share on other sites
sb129 Posted June 9, 2009 Share Posted June 9, 2009 Most women don't have a low enough fat percentage for their abs to show- if your bodyfat is too low then it can cause problems later on. The only way I have truly successful lost bodyfat was to follow a higher protein, low-ish carb and low fat, kilojoule controlled diet combined with several different kinds of intense cardio (interval training, cycling, hill training, boxing etc) per week plus at least 2 sessions of weights. It worked, and I was smokin hot for all of about 4 weeks.... then I got frickin pregnant. I had to eat way more carbs to stop feeling sick, and I need more of everything. Its also hard to exercise when no matter what you do you gain weight and body fat!!!!! But I am still plodding along, hopefully I will be able to do the same programme I did last year once the baby is born.... Link to post Share on other sites
Enema Posted June 9, 2009 Share Posted June 9, 2009 Abs are made in the kitchen. Link to post Share on other sites
mark982 Posted June 9, 2009 Share Posted June 9, 2009 check over at t-nation,it's a damn good program. they have lots of info on it. Link to post Share on other sites
Author xpaperxcutx Posted June 9, 2009 Author Share Posted June 9, 2009 Abs are made in the kitchen. So you told me enema. I'm going a on a moderately low carb diet and eating 5 small meals a day. Link to post Share on other sites
Author xpaperxcutx Posted June 9, 2009 Author Share Posted June 9, 2009 Most women don't have a low enough fat percentage for their abs to show- if your bodyfat is too low then it can cause problems later on. The only way I have truly successful lost bodyfat was to follow a higher protein, low-ish carb and low fat, kilojoule controlled diet combined with several different kinds of intense cardio (interval training, cycling, hill training, boxing etc) per week plus at least 2 sessions of weights. It worked, and I was smokin hot for all of about 4 weeks.... then I got frickin pregnant. I had to eat way more carbs to stop feeling sick, and I need more of everything. Its also hard to exercise when no matter what you do you gain weight and body fat!!!!! But I am still plodding along, hopefully I will be able to do the same programme I did last year once the baby is born.... Ohhhh sounds awesome... can I ask what was your caloric intake? Actually if you don't mind, can you write down your entire regimen, it just sounds amazing. I like to work out for hours, and sweat so I have no problem with doing any type of cardio. It's just sometimes it's harder for me to stick to a strict diet. Link to post Share on other sites
Author xpaperxcutx Posted June 9, 2009 Author Share Posted June 9, 2009 check over at t-nation,it's a damn good program. they have lots of info on it. Eh... I'm not a guy... unless I start injecting myself with steroids, I will never have testosterone... Link to post Share on other sites
LucreziaBorgia Posted June 9, 2009 Share Posted June 9, 2009 Be sure you are incorporating some dietary fat into your diet. Nuts, olives, olive oil, avocados, etc. Your body tends to cling to the fat you have and won't easily burn it if you aren't taking some in. Link to post Share on other sites
mark982 Posted June 9, 2009 Share Posted June 9, 2009 yes you do have testerone,just small amounts of it. look under the forum section,there are plenty of women forums dealing with hiit. Link to post Share on other sites
Chocolat Posted June 9, 2009 Share Posted June 9, 2009 Eh... I'm not a guy... unless I start injecting myself with steroids, I will never have testosterone... The type of diet you needs to follow to reduce bodyfat to where you can see your abs applies to men and women. And women *do* have testosterone naturally. If you didn't, you would not have any sex drive and your bodyfat would truly sky-rocket. Women do have much lower levels of testosterone than men, which explains why they do not develop muslces to the extent men do. However, any weight lifting you do will increase your muscle mass (you'd probably call this being "toned"), which will in turn lower your bodyfat and increase your metabolic rate. I do very little cardio but I eat right and lift weights and have a visible 6-pack. As enema says, abs are made in the kitchen. A good book on what to eat is Tom Venuto's "Burn the Fat, Feed the Muscle." You can Google it. Link to post Share on other sites
Author xpaperxcutx Posted June 9, 2009 Author Share Posted June 9, 2009 A good book on what to eat is Tom Venuto's "Burn the Fat, Feed the Muscle." You can Google it. Haha, as I always say, great minds think alike. I actually recently just got the book and finished it last week. It's very motivating, and is one of the reasons why I'm doing HIIT. Link to post Share on other sites
norajane Posted June 9, 2009 Share Posted June 9, 2009 HIIT is great. It kicks your ass, if you're doing it right, but it works. And you don't have to just do it with running. You can do it with anything - elliptical, bike, even dancing. Link to post Share on other sites
sb129 Posted June 9, 2009 Share Posted June 9, 2009 Ohhhh sounds awesome... can I ask what was your caloric intake? Actually if you don't mind, can you write down your entire regimen, it just sounds amazing. I like to work out for hours, and sweat so I have no problem with doing any type of cardio. It's just sometimes it's harder for me to stick to a strict diet. Tried to stick to 6500kJ per day. Sometimes 7000kJ if had done extra long workout or whatever. It was during the summer so was relatively easy to follow the diet- lots of fresh fish or tuna, lean meat, salads etc, only ever had servings of carbs that amounted to 1/2c (which isn't much) and teeny handfuls of nuts. No alcohol! Had one day a week where I could relax and have a few treats, like a small glass of wine or chocolate. You need to watch fruit too- that still has calories and adds up if you are drinking smoothies or juice etc. I did one session of Bodypump per week (its like a weights class), one session of free weights and interval training aerobics with a personal trainer (like sprints, lunges, shuttle runs etc etc), one session of "beach boot camp" which was a class on the beach that included running and all those kind of things you do at school, went for a run/cycle/1hr walk on the other days. One day of rest. It was hard work- I don't think I will be able to commit to it as well as I did once I have a baby for obvious reasons, but it worked I lost 4kg and 4% bodyfat in a month. Link to post Share on other sites
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