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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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I found a neat little chart on HIT training.
Yeah, but you do HIT for a much shorter amount of time. For overall calories burned, regular cardio stuff is better. If the amount of calories burned total is the only variable you care about, do low intensity cardio shizz.
Jamesfrom818
Banned
I found a neat little chart on HIT training.
If 90% and 60% are coming from fat respectively, where is the rest of the calories coming from? Glycogen reserves? Muscle tissue?
For fifteen minutes of HIT you burn an average of 126 Fat calories.
For thirty minutes of jogging you burn an average of 189 Fat calories.
You must also remember that HIT training is also exercising your cardiovascular system better than a jog.
How are you getting the calorie figures? I've always heard that it was close to 100 calories per mile for the average person. 30 minutes of jogging sounds like about 3 miles.
I multiplied the average fat calories burned from each activity by the minutes I allocated for each one.
Well, I guess it depends on how low intensity the training is, but if you jog about 10 minutes per miles you're probably going to burn more calories than that unless you weigh nothing.
Bleeearrghhh. This Twinlab protein tastes like ass compared to Optimum Nutrition 100% whey chocolate mint. We'll see if it tastes better if i add a scoop of ice cream to each shake.
Haha add some hot fudge too.
HIT training is better for weight loss/cutting and twice a week. Jogging is great all around.
SUPARSTARX
Member
HIIT and heavy lifting does wonders.
What exactly makes it better for weight loss/cutting?
Keeping calories in check is a better fat loss tool than low-intensity steady-state cardio or high intensity interval training for fat loss. I think of the latter two options as the icing on the cake (but also prefer HIIT). Not to mention the frame of mind many people covet when they start counting the amount of calories they burn, they think they have full reign to eat a shitty meal. They overestimate how much they burn and underestimate how much they eat.
Just anecdotal evidence from those around me who have traveled that path. I recall reading a study or two that agreed with this sentiment, but I can't find them at the moment.
Just anecdotal evidence from those around me who have traveled that path. I recall reading a study or two that agreed with this sentiment, but I can't find them at the moment.
LOL, sambas better be okay cause I ain't buyin new shoes.
If you are doing the big barbell lifts, a good pair of Rogues or another type of weighlifting shoe is the best investment you can make.
Totally agree.
Calorie counting is really hard to do and that's where 90% of people fail.
entremet
Member
I don't measure it. But I usually do 30 secs sprints followed by 60 second easy pace. I do it on the stationary bike. I never have my hands on the heart rate sensor.
Chittagong
Gold Member
Based on the advice from my PT, I started doing 1 min sprints with 1 min of regular speed rowing on the machine. Holy fuck what a crazy effective exercise. Also not as mindnumbingly boring as regular row. I could last for 20 min on my first go, but I will work to increase that.
Frustrated by the slow weight loss in my first 2.5 weeks with my PT. I do 2 exercises a week with him (Mon = weight/circuit, Fri = sparring), and 2 cardio myself (Wed = spin, Tue = row+run). Eating 2000cal a day. Lost a sad 1.3kg only over the first 2.5 weeks.
Frustrated by the slow weight loss in my first 2.5 weeks with my PT. I do 2 exercises a week with him (Mon = weight/circuit, Fri = sparring), and 2 cardio myself (Wed = spin, Tue = row+run). Eating 2000cal a day. Lost a sad 1.3kg only over the first 2.5 weeks.
The thing with HiiT is that the calories you burn during it are inconsequential. The benefit of HiiT resembles the benefits of weightlifting - you continue to burn fatty tissue LONG after your workout.
I've always been a fan of these 2 articles:
http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html
http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html
Plus HiiT is a shit ton more fun than regular cardio
I've always been a fan of these 2 articles:
http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html
http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html
Plus HiiT is a shit ton more fun than regular cardio
How much do you weigh? Whats your BMR? Body fat %?
Chittagong
Gold Member
116kg / 189cm. Body fat haven't measured, but obviously pretty high. My goal is to lose gradually 20-30kg. No crash diet, but through eating the right stuff and exercising.
Analytical
Banned
Losing almost 3 pounds in 2.5 weeks isn't bad, man. Weight loss is a gradual process.
The only bad part about this is that you aren't having three.
Haha that made me feel better.
Been wanting to try one forever an since I won't be eating for another hour at least I decided it was a good time.
Chittagong
Gold Member
hmmm... that's good to hear. yes I don't want a wonder solution but something sustainable. just was hoping for that Biggest Loser weighing surprise moment I guess
Brolic Gaoler
formerly Alienshogun
Looks like I'm losing about a pound to a pound and a half a week. At this rate I'll be good To go for summer.
FallingEdge
Member
For those doing leangains, has anyone done the 'recomp' diet? I know people have used it to bulk and lose weight but when I'm ready to cut, I don't want to lose weight as I am fine where I am at. I just want to be more cut. This points to 'recomp' but should I focus on losing the fat first and then go the recomp route?
At first, I was baffled by what you were saying, but I understand a little. If you want to be more cut, then some weight loss is probably going to happen. What's your current situation like with training, body fat, etc?
FallingEdge
Member
I'm just looking into the future right now, planning for the next steps.
Current routine is RPT, leangains style. Body fat, I'm not too sure. Maybe 15/16%.
Someone on T-Nation posted that. I can't find the exact post from LeanGains, but I know Martin talked about for the recomp, on workout days, eat 20% more and on off days, eat 20% less. I think for fat loss, it was 20% less overall.
I'm aware I'm going to lose weight. But the idea is to minimize fat loss and increase muscle gain so that I will still be 225/230 but with more muscle than fat. If that makes any sense.
Hey guys, I've got some pretty nice definition on my upper abdominal and it's all due to diet and lifting weights. But I still have a small amount of fat covering my lower abdominal and was wondering if I can't get rid of it with some HIIT.
My question is I normally workout in the afternoon after work. But should I do my HIIT sprinting after the workout or should I split one in the morning and one in the afternoon? And if so, which one should I do first in the morning, lift weights or HIIT sprinting?
My question is I normally workout in the afternoon after work. But should I do my HIIT sprinting after the workout or should I split one in the morning and one in the afternoon? And if so, which one should I do first in the morning, lift weights or HIIT sprinting?
This is the best guide on how to calculate your macro depending on cut, bulk or recomp.
http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
Brolic Gaoler
formerly Alienshogun
Whenever you can get it in with one exception. Don't do it the day before or right before working legs.
Brolic Gaoler
formerly Alienshogun
Dunno, but here's a new pic!
Deload done for the week. Can't wait to be back at it on Monday. Random guy that's always at the gym came up and tapped my on the shoulder today commenting on how strong and fit I'm getting. Felt good, even if it seemed a little creepy.
Dunno, but here's a new pic!
Deload done for the week. Can't wait to be back at it on Monday. Random guy that's always at the gym came up and tapped my on the shoulder today commenting on how strong and fit I'm getting. Felt good, even if it seemed a little creepy.
Beast.
Yesterday's attempt at a workout was an utter failure. Forgot my gym chalk at home and only allowed myself about 45 minutes to workout. Compounded with me trying to go for a PR in squats. Yeesh, never again. I shall rally tomorrow with righteous fury.
Just checked Petrie's posting history: he started posting in a weight problem/self loathing thread. Things went bad.
Brolic Gaoler
formerly Alienshogun
Just the description of the thread is enough to understand what happened. I'm guessing someone got offended, lol.
As for what happened with you, yeah, I hate when I have to work out in a constrained time frame. Nothing worse than feeling rushed.
Yeah, just gotta put it behind me. I was disappointed in myself but I'm not going to allow myself to dwell on it. Happens.
And I knew what must have happened from the thread title. Damn son. Just ain't safe to talk like you would around here in a thread like that. Shouldn't be gone for too long.
FallingEdge
Member
I'm never gonna be able to OHP 5 reps @ 165.
The 5th one just kills me every single time. Sucks.
Oh well, gotta keep going! Gonna try one more time next week before deloading.
The 5th one just kills me every single time. Sucks.
Oh well, gotta keep going! Gonna try one more time next week before deloading.
Domino Theory
Crystal Dynamics
I've been on Leangains for 13 months now, but only started the recomp. portion on November of last year. I haven't seen too much of a change in my physique, but I have gotten MUCH stronger since I started the recomp.
I attribute my small change in physique due to the calorie range confusion I have and the fact that every two weeks or so I cheat for one or two meals and I feel as though those cheats are strong enough to negate a week's worth of progress.
Everytime I try to calculate my maintenance calories from multiple sources, I always get a wide range anywhere from 2,500 cal to 2,900 and there's no fucking way I need 2,900 cal to maintain myself. One number that's been sort of consistent in popping up is 2,600 cal so I'm sticking to that.
Workout days = 2,800-3,000 cal
Rest days = 2,000 cal
kevo_huevo
Member
so back to the hiit vs steady state cardio discussion:
i've got a 5k coming up in about 7 weeks. the only cardio i've been doing is just playing a lot of basketball (about 3 times a week, about 1.5-2 hours not counting the wait in between games) which kind of simulates hiit to a lesser extent.
do you guys think 5k is a distance that i need to truly train for by jogging that distance a couple times during the week? or should i keep up with the basketball and maybe add a day of hiit? right now im pretty much lifting 2x and playnig ball 3x during the week.
i've got a 5k coming up in about 7 weeks. the only cardio i've been doing is just playing a lot of basketball (about 3 times a week, about 1.5-2 hours not counting the wait in between games) which kind of simulates hiit to a lesser extent.
do you guys think 5k is a distance that i need to truly train for by jogging that distance a couple times during the week? or should i keep up with the basketball and maybe add a day of hiit? right now im pretty much lifting 2x and playnig ball 3x during the week.
HarryHengst
Member
Unless your cheat meals are 6000 calories of icecream i doubt a few hundred calories will make that much of a difference.I attribute my small change in physique due to the calorie range confusion I have and the fact that every two weeks or so I cheat for one or two meals and I feel as though those cheats are strong enough to negate a week's worth of progress.
Brolic Gaoler
formerly Alienshogun
Seriously. I have a cheat day every week usually on Fri/Sat and shit's going really well.
Just had a buffalo chicken sandwich with fries and a blue moon.
I'm not on that crazy ass fast though.
Wait a sec, it might. LG usually works with a 20% surplus on lifting days and a 20% deficit on rest days, so if you do the math, he's only going off of a 20% deficit total for the week. Depending on the person, that can be around 300-500 calories.
J Tourettes
Banned
5k is nothing, the basketball should be more than enough.
I have a 10k race I am running this Sunday and the most training I have done is to run 1 mile on treadmill. 5k shouldn't be that big of a deal unless your cardio is in terrible shape.
I find it takes a lot of focus to do step-ups at all. Doing them without pushing with the foot/leg on the floor takes a generous helping of humblesauce.
Doing them high-rep must suck, but yeah, better than lunges. Either of them are taxing enough (when done with sufficient weight) to make most any man say "Fuck this" and hit the leg press instead.
Doing them high-rep must suck, but yeah, better than lunges. Either of them are taxing enough (when done with sufficient weight) to make most any man say "Fuck this" and hit the leg press instead.
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