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I've been going the gym for years, mainly weigh lifting , but have got fat last few years.
So my goal is to loose weight, mainly fat and not so much muscle if can be helped. I still train weights 2-3 times a week. But have cut calories significantly.
So I've started cardio 3-4 times a week.
My routine is as follows
Elliptical trainer
30 mins HIIT which is
1:30mins level 8 heart rate around 130-145bpm
30 seconds level 18 heart rate up to 160-180bpm
And repeat for 30 mins.
As the 30 mins goes on my HR is more towards the upper scale of what I've listed.
I'm aged 44 and male, so certainly am getting my HR up to near max. But I'm wondering am.i slowing it enough on my level 8 periods to benefit from HIIT training. I don't wish to reduce the level lower than 8, as I feel this is very easy for the resting period.
3 mins cool down at the end, after 30mins
Would a low carb protein shake help after or even before cardio ?
If you cut enough to get into a deficit it ought to work.
If you didn't, then it probably won't.
I don't know nothin' about the rest of that stuff.
I do cardio but it's not why I'm losing weight. I'm pretty sure I'd lose weight even if I didn't do it.
Depends what your goal is. If your goal is to lose weight, practice the fork side of the equation.
If you're doing 15 sets of 30x90 intervals right, that's not really something you can do 4x a week. But that's really more for anaerobic/buffering than weight loss. Stepping down by maybe 10% might still be effective for weight loss but, but just not useful for fitness. HIIT in general is very good for weight loss. Whether you can do 90% HIIT and get much weight loss benefits is questionable. I kind of doubt it, but then I've never cared about it for weight loss so I have no idea.
If you're going for aerobic conditioning, not the right intervals. There's a thousand theories of fitness but 5-10 minute intervals work well for aerobic fitness. But it's really the same thing. Done right, 4x8 or whatever isn't something you can 4x a week.
Twice a week would be a better number, cross train, go for a run, swim, or just do an easier 30 minute workout. If you're interested in becoming fit rather than just weight loss, do a longer workout on the fourth day. If not just another short easier day. I'd mix it up and go jogging outside or swimming. 4x a week on the ellipitical staring at some walls -- shoot me now. Take a Zoomba or yoga class or something. At least there's something to look at and it's less boring.
I've been going the gym for years, mainly weigh lifting , but have got fat last few years.
So my goal is to loose weight, mainly fat and not so much muscle if can be helped. I still train weights 2-3 times a week. But have cut calories significantly.
So I've started cardio 3-4 times a week.
My routine is as follows
Elliptical trainer
30 mins HIIT which is
1:30mins level 8 heart rate around 130-145bpm
30 seconds level 18 heart rate up to 160-180bpm
And repeat for 30 mins.
As the 30 mins goes on my HR is more towards the upper scale of what I've listed.
I'm aged 44 and male, so certainly am getting my HR up to near max. But I'm wondering am.i slowing it enough on my level 8 periods to benefit from HIIT training. I don't wish to reduce the level lower than 8, as I feel this is very easy for the resting period.
3 mins cool down at the end, after 30mins
Would a low carb protein shake help after or even before cardio ?
IMO, you can wait 2 hours before ingesting a protein shake or any food because once you do, you're increase in insulin will stop fat loss.
Also IMO, 30 minutes is too long for HIIT with 21 minutes being optimal.
I assume some will disagree.
Do HIIT in a fasted state also, to burn more fat.
Get rest with at least 1 day off between, HIIT.
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