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HIIT twice a day

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sillynarbie
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2004/03/23 21:29:21 (permalink)
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HIIT twice a day

Is it possible? Im planning to do my normal HIIT running when I get home from school, and then maybe some HIIT cycling, and every other day do HIIT rowing instead of cycling. 5 times a week as well. Is this possible/advised/good for you? Or is it going to kill me?
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    sillynarbie
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    RE: HIIT twice a day 2004/03/23 22:18:33 (permalink)
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    Well, what about normal interval training twice a day? Its just I dont get the feeling that Im doing enough just 1 30 minutes session a day..
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    sillynarbie
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    RE: HIIT twice a day 2004/03/23 23:40:09 (permalink)
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    To lose about 30 pounds of fat as quickly as possible?
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    Yib
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    RE: HIIT twice a day 2004/03/24 00:31:01 (permalink)
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    what does your diet look like....that can be the key.....
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    sillynarbie
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    RE: HIIT twice a day 2004/03/24 20:56:09 (permalink)
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    Im just starting a new one, it involves eating during the day which Ive never done before, so:

    8am:Breakfast(cereal)
    11am: Cereal bar !
    1pm: Tuna Sandwhich
    3:30pm: Fruit/raw vegetables
    6-9pm: whatever mum cooks..

    I reckon theres about 1200-1500 calories a day in it..
    #5
    sillynarbie
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    RE: HIIT twice a day 2004/03/24 20:57:53 (permalink)
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    Why would walking be better than for example, running or doing some time on a cross trainer?
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    sillynarbie
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    RE: HIIT twice a day 2004/03/24 21:11:53 (permalink)
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    Also what would happen if you were to do regular exercise after a HIIT session, would the EPOC be disturbed in any way?
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    sillynarbie
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    RE: HIIT twice a day 2004/03/24 21:17:11 (permalink)
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    And is fat loss a simple case of burning more calories than you eat? Surely if thats the case its better to just burn the amount of caloriies you eat per day(Say 1200) on some gym machine?
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    Yib
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    RE: HIIT twice a day 2004/03/24 23:27:49 (permalink)
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    quote:
    Originally posted by sillynarbie

    Im just starting a new one, it involves eating during the day which Ive never done before, so:

    8am:Breakfast(cereal)
    11am: Cereal bar !
    1pm: Tuna Sandwhich
    3:30pm: Fruit/raw vegetables
    6-9pm: whatever mum cooks..

    I reckon theres about 1200-1500 calories a day in it..


    no offence but the diet isnt too good, but at least you r now eating during the day, u should be eating every 3 hours from the moment u wake until u go to sleep, you want to keep you metabolism up...u should get protein from a good source at each of these meals, complex carbs, and good fats

    i dont think you r having enough to eat either, but if u can keep it that low and still function then go ahead...r u training with weights...

    you will also need to fuel yourself for your HIIT sessions and weights sessions if you do them, after the session you should have whey in water to help stop the catabolic process...

    protein sources: tuna, oily fish, turkey, chicken, leen beef, eggs, skim milk, cottage cheese, whey, casein.

    c.c.: potatoes, yams, oats, brown rice, wholemeal bread and pasta...

    fats: oily fish, flax, olive oil, nuts...

    get in your fruits and veg and maybe a multi vitamin....

    drink lots of water and spread your food intake throughout the day
    #9
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 01:24:36 (permalink)
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    quote:
    Originally posted by dg

    In reverse posting order...

    Yes fat loss is purely a matter of burning more calories than consumed. However those 'calories-burned' displays on gym machines are practically meaningless, they're so far off the mark. Ignore them.

    It wouldn't reduce the EPOC.

    Your body burns fat at different rates. Basically (and it differs person-to-person), you burn mostly fat while resting and lightly exercising (eg walking) then burn progressively less fat and more carbs as the rate of exercise increases (as carbs is a more efficient fuel, but the body spares them for when really needed). At running pace you probably burn less fat calories than at walking pace. However, if you run hard and/or do intense intervals, you get the EPOC effect... not simple, is it!



    OK, so what happens once the carbs are used up?

    And if the calories used displays in the gym are meaningless how can I know how many calories Im burning?

    So, for optimal fat loss, I should do interval training and then do some other form of cardio exercise?(Like walking)

    #10
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 01:27:29 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    quote:
    Originally posted by sillynarbie

    Im just starting a new one, it involves eating during the day which Ive never done before, so:

    8am:Breakfast(cereal)
    11am: Cereal bar !
    1pm: Tuna Sandwhich
    3:30pm: Fruit/raw vegetables
    6-9pm: whatever mum cooks..

    I reckon theres about 1200-1500 calories a day in it..


    no offence but the diet isnt too good, but at least you r now eating during the day, u should be eating every 3 hours from the moment u wake until u go to sleep, you want to keep you metabolism up...u should get protein from a good source at each of these meals, complex carbs, and good fats

    i dont think you r having enough to eat either, but if u can keep it that low and still function then go ahead...r u training with weights...

    you will also need to fuel yourself for your HIIT sessions and weights sessions if you do them, after the session you should have whey in water to help stop the catabolic process...

    protein sources: tuna, oily fish, turkey, chicken, leen beef, eggs, skim milk, cottage cheese, whey, casein.

    c.c.: potatoes, yams, oats, brown rice, wholemeal bread and pasta...

    fats: oily fish, flax, olive oil, nuts...

    get in your fruits and veg and maybe a multi vitamin....

    drink lots of water and spread your food intake throughout the day



    OK, for a start, Im well aware that my diet is rubbish, but I dont have alot of flexibility because of 6th form and what not..dont worry about being offensive

    And yeh I am doing weights at the same time. (3 times a week)
    #11
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 01:29:56 (permalink)
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    And I can manage to eat less than 1500 calories a day, whether I can function properly or not is another story?! But Ive done it before and if needed I can definately do it again.
    #12
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 01:35:25 (permalink)
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    quote:
    Originally posted by dg

    In reverse posting order...

    Yes fat loss is purely a matter of burning more calories than consumed. However those 'calories-burned' displays on gym machines are practically meaningless, they're so far off the mark. Ignore them.

    It wouldn't reduce the EPOC.

    Your body burns fat at different rates. Basically (and it differs person-to-person), you burn mostly fat while resting and lightly exercising (eg walking) then burn progressively less fat and more carbs as the rate of exercise increases (as carbs is a more efficient fuel, but the body spares them for when really needed). At running pace you probably burn less fat calories than at walking pace. However, if you run hard and/or do intense intervals, you get the EPOC effect... not simple, is it!



    OK, now, you say that fat is burned at different rates, and that walking burns more fat than say running. But you also said that to lose fat you just need to consume less calories than you use. But, running burns more calories than walking, so surely running would be better than walking?
    #13
    Dan Nukem
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    RE: HIIT twice a day 2004/03/25 05:23:26 (permalink)
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    Personally I think you should stay away from HIIT.
    HIIT is useful for maintenance. If you are 30 pounds overweight(or more), then HIIT is likely to cause injury before any real results are noticed.
    Not necessarily a broken ankle, but injuries such as stress fractures and tendonitis.

    I was going to try offer some specific advice but it is much too broad a topic to advise on. You need a better understanding(or at least it appears you do) of the basic topics before appropriate advice can be given.

    YIB has given some good diet advice, and pusha and dg also made some good points.

    My immediate advice to you:

    1)Start by planning a clean diet, where you eat protein every 3 hours and less carbohydrates.

    2)Make a 3 day split(3 day weights routine) for yourself e.g Monday, Wednesday, Friday.

    3)Perform 3 sessions of 60mins slow cardio per week e.g Tuesday, Thursday, Saturday of light jogging or fast walking.

    4)Take your current weight and measurements.
    Decide on what weight you want to be at.
    Plan a [realistic]month by month outline of how long it will take to get there.(assume 2lbs per week which would mean apprx 3months - From personal experience given that your young/male it won't take this long, and if you start lifting weights it will take even less TBH)
    Break this down into weeks.
    Break this down into days.
    This really isn't as complex as it sounds at all.
    Once you have a real goal in sight and have made some effort to cater for unforseen events, it will be hard to be knocked off track.

    5)Post each of the above mentioned sections on this forum and we will advise you on how to improve it.

    At that stage you will be flying along.

    P.S Think of this as getting out the map at the start of your journey and looking at the exact route your going to take. You might be delayed a little initially, but you'll find the most efficient way and you'll know at least 1 way to your destination in future.
    #14
    Dan Nukem
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    RE: HIIT twice a day 2004/03/25 05:41:49 (permalink)
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    quote:
    Originally posted by sillynarbie

    quote:
    Originally posted by dg

    In reverse posting order...

    Yes fat loss is purely a matter of burning more calories than consumed. However those 'calories-burned' displays on gym machines are practically meaningless, they're so far off the mark. Ignore them.

    It wouldn't reduce the EPOC.

    Your body burns fat at different rates. Basically (and it differs person-to-person), you burn mostly fat while resting and lightly exercising (eg walking) then burn progressively less fat and more carbs as the rate of exercise increases (as carbs is a more efficient fuel, but the body spares them for when really needed). At running pace you probably burn less fat calories than at walking pace. However, if you run hard and/or do intense intervals, you get the EPOC effect... not simple, is it!



    OK, now, you say that fat is burned at different rates, and that walking burns more fat than say running. But you also said that to lose fat you just need to consume less calories than you use. But, running burns more calories than walking, so surely running would be better than walking?


    Such a high level of HIIT would probably result in exhaustion or injury before your goal is achieved. By definition you should not be able to perform 2 sessions of HIIT in the same day.

    The highlighted section by dg explained your question above.

    When the intensity of the exercise your performing increases, your body needs to metabolize energy much faster. Given that fat is hard to convert to energy, the body could not process it fast enough to support a high intensity exercise.
    Thus it must burn a more efficient fuel: carbohydrates. Carbs are stored in your body in the form of glycogen. Glycogen is a soluble form of glucose stored in your liver and muscles.
    If you were to perform a low intensity exercise, for the first 20 minutes you would burn glycogen, after this you begin to burn fat because the level of intensity is low and constant so it does not place a high level of stress on your system and allows it to efficiently burn fat.

    When you eat carbohydrates, your blood sugar level raises and your pancreas secretes insulin. Depending on the GI rating of your food(example oatmeal are low GI but noodles are high) it may cause a large insulin release which will cause a blood sugar spike. Since what goes up must come down, you will feel lethargic at first and even hungrier when it does drop back down, in fact it will drop below your previous balanced rate.

    To maintain a high energy level and concentrate on burning fat, you need to eat a slow release form of carbohydrate with your protein.e.g brown rice and tuna which will maintain a constant blood sugar level. This also prevents cravings.

    Performing some weight training to increase lean muscle would speed up your metabolisim for when you are resting.
    Performing some slow rate cardio (for at least 30mins, 60mins preferably) would cause you to burn a significant amount of calories.
    #15
    Dan Nukem
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    RE: HIIT twice a day 2004/03/25 05:48:47 (permalink)
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    To put that simply:
    If you were to sprint your ass off for 20mins, you would burn up all your carb/glycogen supplies.
    Exercising after this will start to burn fat, but will be extremely difficult.

    If you were to do slower cardio for an extended amount of time, you will burn more fat and less glycogen, but would be much better suited to you.
    The trick is to give your body less glycogen to use, so you will be constantly burning fat.

    Again as already stated, HIIT is not suitable for you, it is more for maintenance.
    #16
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 18:27:00 (permalink)
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    quote:
    Originally posted by Dan Nukem

    Personally I think you should stay away from HIIT.
    HIIT is useful for maintenance. If you are 30 pounds overweight(or more), then HIIT is likely to cause injury before any real results are noticed.
    Not necessarily a broken ankle, but injuries such as stress fractures and tendonitis.

    I was going to try offer some specific advice but it is much too broad a topic to advise on. You need a better understanding(or at least it appears you do) of the basic topics before appropriate advice can be given.

    YIB has given some good diet advice, and pusha and dg also made some good points.

    My immediate advice to you:

    1)Start by planning a clean diet, where you eat protein every 3 hours and less carbohydrates.

    2)Make a 3 day split(3 day weights routine) for yourself e.g Monday, Wednesday, Friday.

    3)Perform 3 sessions of 60mins slow cardio per week e.g Tuesday, Thursday, Saturday of light jogging or fast walking.

    4)Take your current weight and measurements.
    Decide on what weight you want to be at.
    Plan a [realistic]month by month outline of how long it will take to get there.(assume 2lbs per week which would mean apprx 3months - From personal experience given that your young/male it won't take this long, and if you start lifting weights it will take even less TBH)
    Break this down into weeks.
    Break this down into days.
    This really isn't as complex as it sounds at all.
    Once you have a real goal in sight and have made some effort to cater for unforseen events, it will be hard to be knocked off track.

    5)Post each of the above mentioned sections on this forum and we will advise you on how to improve it.

    At that stage you will be flying along.

    P.S Think of this as getting out the map at the start of your journey and looking at the exact route your going to take. You might be delayed a little initially, but you'll find the most efficient way and you'll know at least 1 way to your destination in future.



    OK, for a start, at my current weight, I have a BMI of 26, which I think means Im 7 pounds overweight? Not 30..

    1) Ill try and do this, how many calories a day in total should I be aiming for?

    2) I already do this

    3) What is classed as slow jogging? What sort of heartrate am I looking at? I also still fail to see why walking/slow jogging is better for fat loss than faster jogging?
    #17
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 18:31:13 (permalink)
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    And what do you mean HIIT is for maintenance? So for what Ive read here has said that HIIT is extremely efficient at burning fat and maintaining muscle, which is what I ideally want..
    #18
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 20:27:09 (permalink)
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    quote:
    Originally posted by dg

    HIIT is first and foremost a way to increase aerobic fitness (the best way, imo).

    It just happens to have the side-effect of burning a lot of fat afterwards.

    DN is right, it's a reciepe for disaster unless you're already pretty fit. I guess the short duration/high intensity aspect preserves muscle, while it burns off fat.

    Aim for a heart rate of 100-140bpm while exercising. I think I've written this before but the body burns mostly fat at this intensity, then gradually uses more carbs as you go faster.

    Calories - hmmm, always tricky. There is no one magic number. Try and eat more, smaller, meals through the day, and expect to be a bit hungry.



    Im definately fitter than the average person, at the moment Im not quite doing HIIT, more just standard interval training(from what Ive gathered). So would it be ok to do 30 mins interval training and then 30 minutes of a lower intensity exercise later on?
    #19
    sillynarbie
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    RE: HIIT twice a day 2004/03/25 20:29:42 (permalink)
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    quote:
    Originally posted by dg

    HIIT is first and foremost a way to increase aerobic fitness (the best way, imo).

    It just happens to have the side-effect of burning a lot of fat afterwards.

    DN is right, it's a reciepe for disaster unless you're already pretty fit. I guess the short duration/high intensity aspect preserves muscle, while it burns off fat.

    Aim for a heart rate of 100-140bpm while exercising. I think I've written this before but the body burns mostly fat at this intensity, then gradually uses more carbs as you go faster.

    Calories - hmmm, always tricky. There is no one magic number. Try and eat more, smaller, meals through the day, and expect to be a bit hungry.



    It doesnt really matter too much about calories, If I lose fat Ill stick that number of calories, if not Ill decrease it..its just all this eat as much as you can makes it seem as if im expected to b eating 5000 calories a day..
    #20
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