[emmerlie-jay]

(Original post by Arteta)
I don't know how any of you can do HIIT on a treadmill, surely that's unsafe? I mean if you're going to push out and run at pretty much the max that you can.

I would personally have to find a field or a quiet road.

Yeahh i thought that too, I got told by a gym instructor not to do it on a treadmill because you might not realise the sprint is coming up and then suddenly it's really fast and you're all like ahhhhh! :| (if that makes sense lol)

[Powerlifter]

(Original post by echo.echo)
Thanks I'll try that out tonight! Does that mean I wouldn't be able to keep it up for as long at first as it sounds more intense? Also, should I be increasing the incline of the treadmill on the sprints? I do currently.

Bran flakes...erm I probably eat quite a lot of them....I just measured an averaged sized bowl for me & it's 40 grams. The milk isn't enough to "drown" them, not sure how much is would be to be honest. I don't sweeten my cereal with sugar but I do add sultanas or raisins.
On my toast I either go for just Flora or marmite or honey. Sometimes peanut butter if I'm feeling indulgent, but that would only be about once a week.
The chicken is usually stir-fry or in something like a curry/enchiladas/fajitas, so I'm guessing that's where a lot of my calories are coming from?
The fish never has any breadcrumb coating & is usually smoked salmon or mackerel.

Thanks for all your help so far ! Really appreciate it!

Bran flakes is fine, but I would say it would be better to got for about 75g oats with water (as porridge) and add fruit. (branflakes have added salt in them). Or Museli.

On your toast peanut butter sounds the better option to be fair, at least most of the fat is healthy and it will increase your protein intake.

Enchiladas/fajitas and curry all have a lot of calories, especially if the curry is with white rice.
Try to only have brown rice and limit the cheese in things like enchiladas.
If you are having salmon or mackerel try to do it say three times a week as both while excellent for you are very high in fat (good fats mind).

I would suggest cutting down the evening meal somewhat and having some more fruit during the day, perhaps even going as far as taking a small bowl of muesli with you in Tupperware or something.


The sprints will be a lot harder and a lot more intense, but this is a good thing.
I would say due to your activity level being very high (which I admire) to try to adjust small parts of your diet to see what the effect is and go from there.

[Arteta]

(Original post by red_alerts)
What?

I flat piece of equipment designed for running on, or a field potentially full of divets, holes, uneven ground, or a road, full of obstacles, pedestrians, cars..

I know where I'd rather be sprinting tbh!

Well I would have a light warm up, so i'd check out the field i'm on, and probably wear my rugby boots for grip.

On a treadmill you'd have to set it to go bloody fast so that you're sprinting full out, there must be a lot of guess work, or trial and error, and then if you can't keep up or suddenly get cramp then it's more dangerous. And you have the added pressure of a full gym, to be honest if you're sprinting on the treadmill you look like an idiot to anybody that doesn't know what you're doing.

Can you set the treadmill to automatically change speed every 30 seconds? I don't really use them. And the sprint speed must be able to fluctuate, as the first time you sprint will be faster than say the 8th time you sprint.

[red_alerts]

(Original post by Arteta)
Well I would have a light warm up, so i'd check out the field i'm on, and probably wear my rugby boots for grip.

On a treadmill you'd have to set it to go bloody fast so that you're sprinting full out, there must be a lot of guess work, or trial and error, and then if you can't keep up or suddenly get cramp then it's more dangerous. And you have the added pressure of a full gym, to be honest if you're sprinting on the treadmill you look like an idiot to anybody that doesn't know what you're doing.

Can you set the treadmill to automatically change speed every 30 seconds? I don't really use them. And the sprint speed must be able to fluctuate, as the first time you sprint will be faster than say the 8th time you sprint.

I just change my speed myself. Know pretty much the speeds I need.

Lol, dont care how I look. Ripped body looking like an idiot or fat walking at 5mph, tough choice.

[inebriatedgoldfish]

(Original post by Powerlifter)
its to much of a variable to answer to be honest, you may see a reduction in weight initially due to water loss and probably dropping fat quicker than gaining muscle but it will balance itself out.

Ok thanks, I think I'm just gonna ditch the scales for a while lol it makes things simpler.

[786_786]

i know you can't target certain area, but whats the best for losing fat around your hips?

thanks in advance =]

[Powerlifter]

(Original post by 786_786)
i know you can't target certain area, but whats the best for losing fat around your hips?

thanks in advance =]

What the first post says really lol

[SaintCaz#5]

Great Thread Powerlifter. I've found it really helpful.

Could you suggest some kind of Work out plan for myself?
Im 5ft 1, 8st 2, with a BMI of 21.5. Im about average, a size 10, though my thighs and bum are the key areas that need alot of work on, and are really flabby.

At the moment I'm training for a 10km run, so am running around 3 times a week, about 7km each time. I used to be pretty fit, but not so much anymore. When I've done the run (two weeks time) I really want to tone up, and so I realise I need to start doing HIIT? Say, every other day? Is that right? Without the aid of a gym, how exactly can I do the resistance work? I have some light weights, and could do sit ups, push ups, squats? Would you recommend this? How many reps would be a good amount?

In terms of my diet, I try to eat quite healthy, though can eat healthy for so long and then crave chocolate. I find if I deny myself this in the long run, it only makes it worse, so I normally have say, A bar a week? My diet is the following:

Breakfast: Cereal (Bran flakes/Fruit and Fibre/Special K) OR Porride OR Muesli and Yoghurt
Lunch: A sandwich on brown bread (Ham, Chicken, Turkey etc.) OR a banana in yoghurt is often quite satisfying I find.
Dinner: Depends. If Im working the night, can simply be a sandwich etc, or if at home, anything from Jacket Potato and Beans, Chicken, Salmon, Spag Bol etc etc.
Snacks: Fruit, Either a cereal bar/snack-a-jacks, etc.

I know the dinner I can improve on, but I dont want to go TOO over the top, because I know I'll then only crave food I was having before and fail. Its tradition to eat together in the family, so I normally do this twice a week, but the other times am able to have whatever. Also, I know it can't help, but I would say on average I go out (Drinking) every two weeks.

What kind of resistance work should I aim to be doing?
And what adjustments do you feel need to be made to my diet?
I want to be in the best form of my life, and am willing to put in the work.
I can send pictures/measurement if necessary.

Hope someone can help out.
Any advice or info would be much appreciated.
Cheers.

[echo.echo]

(Original post by Powerlifter)
Bran flakes is fine, but I would say it would be better to got for about 75g oats with water (as porridge) and add fruit. (branflakes have added salt in them). Or Museli.

On your toast peanut butter sounds the better option to be fair, at least most of the fat is healthy and it will increase your protein intake.

Enchiladas/fajitas and curry all have a lot of calories, especially if the curry is with white rice.
Try to only have brown rice and limit the cheese in things like enchiladas.
If you are having salmon or mackerel try to do it say three times a week as both while excellent for you are very high in fat (good fats mind).

I would suggest cutting down the evening meal somewhat and having some more fruit during the day, perhaps even going as far as taking a small bowl of muesli with you in Tupperware or something.


The sprints will be a lot harder and a lot more intense, but this is a good thing.
I would say due to your activity level being very high (which I admire) to try to adjust small parts of your diet to see what the effect is and go from there.

Porridge & brown rice it is then !
I tried the 30sec moderate/30sec sprint, upping the sprinting speed & without an incline this evening & it was a lot harder ! I could only keep it up for 10 mins! But I had gone 3km in a much shorter time. I'm going to aim to increase it by a minute each time until I get back up to where I was.
Thanks a lot for all the advice!

[Flower404]

what i find hard about doing hiit on a treadmill is when youre running at a sprint, and then try to lower the intensity, my fingers wont hit the right buttons (because of running so fast) and then i feel like im going to die if i keep running on this god damn machine that just wont slow the hell down, until i have to just press stop to stop it altogether. and even then i usually have to press it 3 times before it actually stops, by which time im so frickin angry i think i might have a heart attack.

how do i overcome this retardedness?

[Powerlifter]

bump as the threads are starting up again

[yodude888]

///sends to girlfriend so that she'll stop compulsively doing situps to lower abdominal fat.

[Tufts]

Despite the slight patronising tone I like this thread OP. Good opening post. Solid advice.

[Powerlifter]

(Original post by Tufts)
Despite the slight patronising tone I like this thread OP. Good opening post. Solid advice.

Lol sorry had enough of the treads popping up i suppose.

[sdiana91]

(Original post by Flower404)
what i find hard about doing hiit on a treadmill is when youre running at a sprint, and then try to lower the intensity, my fingers wont hit the right buttons (because of running so fast) and then i feel like im going to die if i keep running on this god damn machine that just wont slow the hell down, until i have to just press stop to stop it altogether. and even then i usually have to press it 3 times before it actually stops, by which time im so frickin angry i think i might have a heart attack.

how do i overcome this retardedness?

ha ha, reading this made me actually LOL, but i can just imagine... its exactly what happens to me!

[sdiana91]

right, i've started doing some HIIT and it's going well... but in terms of weights i'm kind of confused on the type of resistance training i should be doing...?? would you be able to give me the names of the ones i should do and I'll look them up on youtube or something...

i'm looking to work my whole body, partly my stomach... and my hips and thighs and arms too.

[Powerlifter]

(Original post by sdiana91)
right, i've started doing some HIIT and it's going well... but in terms of weights i'm kind of confused on the type of resistance training i should be doing...?? would you be able to give me the names of the ones i should do and I'll look them up on youtube or something...

i'm looking to work my whole body, partly my stomach... and my hips and thighs and arms too.

Squats
Deadlift
One arm dumbbell Row
Straight Leg Deadlifts
Military Press
Incline Bench Press
Skull Crushers/French Press
Barbell Curl

That will do for starters and works everything

[moonshine_1991]

What is the best way to lose weight. ATM I am doing 3 sessions of HIIT, 3 plain cardio and 2 weights a week and I am not really seeing any difference in a month. Should I try and lose the weight first, then add some muscle or carry on with what I am doing?

[Powerlifter]

(Original post by moonshine_1991)
What is the best way to lose weight. ATM I am doing 3 sessions of HIIT, 3 plain cardio and 2 weights a week and I am not really seeing any difference in a month. Should I try and lose the weight first, then add some muscle or carry on with what I am doing?

8 sessions a week?

Three main things I am thinking here:

1: Your diet is not right

2: Your not training hard enough

3: You are not being entirely truthful about what you do.

HIIT is subjective, however running at a sustainable fast pace is not HIIT, running as if there is a rapist after you is sprinting!

What weights are you doing? And with what weight, again it is very very common for women to ‘pootle’ around weight sections without doing much

[moonshine_1991]

(Original post by Powerlifter)
8 sessions a week?

Three main things I am thinking here:

1: Your diet is not right

2: Your not training hard enough

3: You are not being entirely truthful about what you do.

HIIT is subjective, however running at a sustainable fast pace is not HIIT, running as if there is a rapist after you is sprinting!

What weights are you doing? And with what weight, again it is very very common for women to ‘pootle’ around weight sections without doing much

Oops, I do 3 HIIT, 2 cardio and 2 weights.

1. I normally eat around 1700 calories per day of good healthy food.
2. I train very hard. 20 mins when i do HIIT and I feel almost dead afterwards. I do a 30:30 split.
Cardio- I do around 50 mins normally and am drenched in sweat when I have finished. Weights- this could be the problem. My gym does not allow under 18s to use free weights for insurance purposes or some **** like that. Therefore, I have to use the machines. I do pull down (3X12 at 25 KG), chest press (3x12 at 7.5KG), I can't remember the name of this one but you sit down on the seat and pull a handle towards you (3x12 at 20 KG) and torso rotation (3x12 on each side at 30 KG)
Is there anything else I can do to help aid the weight loss?