Mixing up cardio

[Raz]

Need some help on HIIT all…

I’ve decided to lose as much fat as possible in the next 6 months – maybe 2 stone max. I’ve been bulking but have realised that the flab I see (and there is a lot of it…) stops me from eating too much. While I did gain muscle, my gains were limited as I didn’t want to be too fat. Therefore I now wish to become as skinny as possible, and start a new fresh bulk.

Diet – Am aiming for 1900 calories
Weights – 3 day split
Cardio – I want to mix this up.

With cardio, I can do 3-4 days fasted when I wake for 40-45. However, on the weekends I want to include HIIT but am not sure how to start.

Is it simply going slow-fast-slow-fast-slow-fast a set number of times? I’ll be doing this on a bike.

i.e.
1 min slow speed
30sec really fast
1 min slow speed
30sec really fast
1 min slow speed
30sec really fast
1 min slow speed
30sec really fast
…..
cool down…

what do I need to know? Do I need to increase carbs before and after…?

Help me :-\

Raz

 

[Raz]

thanks,

at this point I'm aiming to lose weight even if I lose a bit of my precious muscle. It should only be for a couple of months before I start to bulk properly.

Anyone tried it and saw no difference?

 

[Raz]

Very true.

Raz 1900kcals seems very low, what's your height and weight? I've just lost around 12lbs eating 3500kcals a day!

ah was waiting for your advice Chong Warrior.

not the biggest of guys out there - 5ft3, currently at 9 stones. Was around 8.3 before I started 'bulking'.

Weight is ok, but I have a lot of fat/flab and so want to lose that before I get serious about packing on muscle.

 

[Raz]

Many thanks.

I've actually lost 1lb over this last week so it's a step in the right direction

How's your training going along? Haven't seen your journal at MP for a while now.

 

[Raz]

Good stuff

Though don't worry about weight too much, it can be misleading and also frustrating. It's easy to lose weight, it's losing fat while keeping hold of muscle that's tricky. Use a tape measure aswell and also a mirror, sometimes the scales stay the same due to increased muscle and water weight, yet bodyfat is lower

Training's good thanks, just doing some light stuff after a 2 week break while doing HIIT on my rest days. Looking forward to cranking out some PB's in the next month or so!

Oh I do worry though. It's quick for me to put weight on, but takes years to lose it. Although now I know a bit more it should be that bit easier.

I can live with losing muscle - if it's only for a few months! Being short and skinny ain't good...!

Carbs do confuse me though lol.

 

[Raz]

Just remember the more muscle mass you have the more calories you burn and therefor it should be easier to burn the fat

What are your views on full body workouts? I'm thinking of using a 2 day routine for 3 months instead of my usual 3 day split. This should help with time [work], and give me plenty of time to rest.

 

[Raz]

Full body workouts are how I train, 3 times a week so my views are positive

I just don't think the splits some use hitting a bodypart once a week is anywhere near optimal for most people.

Good good

Any idea on a 2 day routine then?

I'm thinking Mondays and Thursdays AM would be the best time for me.