HIIT or Constant/HIT/HIIT- Does HIIT really drop the weight.....

**MACKATTACK** · 03-08-2012, 06:56 AM

I want to make a change...........

Normally its been 30mins constant, 15mins HIIT and then 15mins HIT.........I recently got sick and I am on some seriously strong antibiotics (levaquin) and I think its making me retain water and making me hit a plateu (fluctuating 1/2lb to 1lb up and down for the last 3 days and I was dropping fat constatly the last several months).

I did have to take back the intensity on the cardio daily to just a constant 45 and HIT for 15 minutes, so obviously I think thats partially due to it. But I am starting to get used to the medication and working out with my sinus issue.

Does 20 minutes of HIIT really equal to my hour of cardio which I listed above? I know supposedly I will burn more fat but will I also see the difference on the scale like I would on my body? I am just skeptical thats why I was doing so much cardio including HIIT, I am trying to drop another 15lbs to start seeing some sort of a 4 pack, my trainer has my diet in great shape also inrelation to macros with high protein low carbs.....

**falco21** · 03-08-2012, 02:55 PM

First off, I wouldn't concentrate on the scale as your source for dropping fat. It can be extremely misleading at times.

Second, as for the HIIT, it sheds fat like no other. There have been countless arguments and countless studies that show truth to both sides, but from personal experience, and from the experience of many people I have spoken to, it works wonders. I would do it for 20 minutes to start off and up it as you go. I would never go beyond 30 minutes though. When done properly, it is extremely taxing on the body, so technically, there should be no way in hell you could go longer than that.

You most likely will see results on the scale, but I can guarantee you that you will see results on your body. I would also recommend not to do it every day nor on an empty stomach. I would have a shake or meal prior to doing it, then perform the workout. I would also recommend against doing it PWO. You basically do not want to do it when your glycogen levels are already depleted. That's what the HIIT is for. It is recommended to do it in the morning though, after having a beneficial meal before-hand. HIIT is great for raising your metabolism throughout the entire day. Hence burning more fat within a 24 hour period.

2-4 times a week, all out, and believe me, you will see results. If your diet is in check like you claim, then believe me, there is no better substitute.

**MACKATTACK** · 03-08-2012, 03:28 PM

I mean I have seen a drastic change since incorporating it, but I am more concerned about just adding in an additional 10 minutes of HIIT and then dropping that whole extra of cardio I do thats HIT and constant.

Plus I do ALL my cardio early morning on an empty stomach though......

**Sgt. Hartman** · 03-08-2012, 05:16 PM

I wouldn't do HIIT on an empty stomach.

The reason HIIT is more effective for fat loss than traditional LIC or even moderate cardio is because it simply burns more calories. EPOC (excess post-exercise oxygen consumption) can last for several hours after a HIIT session which keeps your body burning more calories even while at rest.

**falco21** · 03-08-2012, 07:10 PM

^^^ Exactly.

That's why in my first post I said it was not a good idea to do on an empty stomach. You do not want to do HIIT when your glycogen levels are depleted. Morning, PWO, etc.

**MACKATTACK** · 03-08-2012, 08:04 PM

I've been doing alot of technical reading though and in the morning time our testosterone levels are at an all time daily high and can create a somewhat anti catabolic effect when doing exercise.

Also I eat my 5 egg whites and 1 whole egg right after my cardio......eggs have a protein level that break down fast too. Fyi, I am on an extreme cut for the next 3 months........

**jypoll** · 03-08-2012, 09:01 PM

i just started morning faster LIC for 30 mins and 30 mins HIIT pwo, 20-30seconds sprint then 80-90 seconds really slow on the bike every two minutes. I dont mind doing it pwo because i only lift 2 sets of 5 each workout and not even to max, its been 5 days, 3xmorning cardio 2x HIIT and i can already tell i am making a difference

**Sgt. Hartman** · 03-08-2012, 09:49 PM

Originally Posted by MACKATTACK

I've been doing alot of technical reading though and in the morning time our testosterone levels are at an all time daily high and can create a somewhat anti catabolic effect when doing exercise.

Also I eat my 5 egg whites and 1 whole egg right after my cardio......eggs have a protein level that break down fast too. Fyi, I am on an extreme cut for the next 3 months........

It's not about your natural hormone levels or even whether or not you're on cycle.

When performing an exercise like HIIT where your HR is jacked, your body requires glucose as its fuel source. If you're doing your HIIT fasted then you don't have any significant amount of glucose in your bloodstream. Your body will then use glycogen stores which must be mobilized and transported to be used. You'll also convert fat stores to fatty acids and use those as fuel, but it still won't be enough to fuel true HIIT. You know what the next fuel source would be. Amino acids in the bloodstream and amino acids from your muscle tissue converted to glucose. Look up gluconeogenesis.

**Back In Black** · 03-09-2012, 05:59 AM

MAC, what's your bf%? I know some of these guys may argue but if you are in excess of 15% I wouldn't really have an issue with HIIT fasted (10g BCAA excepted!). Fat is, to a degree, muscle sparing and if you kept it to 5 mins warm up, 20 mins intervals and 5 mins cool down you should be gtg.

If you are at or below 15%, ignore the above!

**M302_Imola** · 03-09-2012, 06:31 AM

No need for me to add anything here...falco21 and Sgt. Hartman have everything covered!

**MACKATTACK** · 03-09-2012, 06:43 AM

Yea mine is right at 20% now, i know for myself and my trainer says I can get down to 8% with a 6 pack in 3 months.....I do 2 a days now, which includes an hour cardio a day. I'm running Albuterol for the last 2 months also.

**baseline_9** · 03-09-2012, 06:59 AM

Originally Posted by SteM

MAC, what's your bf%? I know some of these guys may argue but if you are in excess of 15% I wouldn't really have an issue with HIIT fasted (10g BCAA excepted!). Fat is, to a degree, muscle sparing and if you kept it to 5 mins warm up, 20 mins intervals and 5 mins cool down you should be gtg.

If you are at or below 15%, ignore the above!

I have to agree with SteM

You will also find HIIT hard on your body and you can find yourself feeling very run down if you perform too much too often

**EASTCOASTKID** · 03-09-2012, 08:07 AM

Lose 12% fat in three months. Sounds like a late night infomercial. I'm not saying it can't be done, but you are going to need to dedicate a lot of time eating (every two hours) and training. Good Luck.....

**falco21** · 03-09-2012, 09:39 AM

Originally Posted by SteM

MAC, what's your bf%? I know some of these guys may argue but if you are in excess of 15% I wouldn't really have an issue with HIIT fasted (10g BCAA excepted!). Fat is, to a degree, muscle sparing and if you kept it to 5 mins warm up, 20 mins intervals and 5 mins cool down you should be gtg.

If you are at or below 15%, ignore the above!

I don't quite know if I agree with this 100%.

I was in the ballpark of around 30% body fat a little while back. No matter what I did, I seemed to not be able to lost the weight. (Until I started a keto diet, but that's besides the point LOL) When I was dieting clean and not on Keto, I got very desperate and began doing HIIT in the morning on an empty stomach. I lost a shit ton of weight. That is true, but I lost a TON of lean muscle mass. I mean a TON. I had people telling me to eat something, or lift weights, because I looked so tiny.

Now, I know everyone is different, but doing HIIT on an empty stomach I think, personally, is not necessarily a smart idea. I tried the LIT many times, and to me it was just boring and obnoxious. I incorporated HIIT 3-4 times a week. Many of which I did before bed at night, and I lost a ton of weight, but kept my lean muscle this time.

**Back In Black** · 03-09-2012, 10:05 AM

Originally Posted by falco21

I don't quite know if I agree with this 100%.

I was in the ballpark of around 30% body fat a little while back. No matter what I did, I seemed to not be able to lost the weight. (Until I started a keto diet, but that's besides the point LOL) When I was dieting clean and not on Keto, I got very desperate and began doing HIIT in the morning on an empty stomach. I lost a shit ton of weight. That is true, but I lost a TON of lean muscle mass. I mean a TON. I had people telling me to eat something, or lift weights, because I looked so tiny.

Now, I know everyone is different, but doing HIIT on an empty stomach I think, personally, is not necessarily a smart idea. I tried the LIT many times, and to me it was just boring and obnoxious. I incorporated HIIT 3-4 times a week. Many of which I did before bed at night, and I lost a ton of weight, but kept my lean muscle this time.

Well, it partly depends on diet being on point too. People will always tell you you look tiny when you lose weight. Those people ar mostly people who are overweight themselves.

Incidentally, whilst you were losing muscle did you keep tabs on your bodyfat with testing to know you were losing 'a ton' of lbm?

**falco21** · 03-09-2012, 01:07 PM

Yes. I was on full baseball scholarship in Texas and they had me on a specific diet from the same nutritionist that works with many major league ball clubs. I also was tested properly in a pool, for my body fat percent. I know the difference between losing weight and losing lbm. Believe me, they weren't telling me I was looking tiny because I was losing fat. They were telling me that because basically my entire body shrunk. My muscle was gone. Once my coaches and nutritionist saw that, they immediately took me off what I was doing. I went against their word because I was desperate and did HIIT in the morning on empty stomach.

I am not saying you are wrong, or that the OP should not do this. I am basically just giving my point of view, a point of view in which I had direct experience with. I will say it again, everyone is different. Everyone reacts in a different way to certain things. I know for a FACT that doing HIIT on an empty stomach destroyed MY lbm. Again, many people may be different.

**falco21** · 03-09-2012, 01:08 PM

Yes. I was on full baseball scholarship in Texas and they had me on a specific diet from the same nutritionist that works with many major league ball clubs. I also was tested properly in a pool, for my body fat percent. I know the difference between losing weight and losing lbm. Believe me, they weren't telling me I was looking tiny because I was losing fat. They were telling me that because basically my entire body shrunk. My muscle was gone. Once my coaches and nutritionist saw that, they immediately took me off what I was doing. I went against their word because I was desperate and did HIIT in the morning on empty stomach.

I am not saying you are wrong, or that the OP should not do this. I am basically just giving my point of view, a point of view in which I had direct experience with. I will say it again, everyone is different. Everyone reacts in a different way to certain things. I know for a FACT that doing HIIT on an empty stomach destroyed MY lbm. Again, many people may be different.

**MACKATTACK** · 03-09-2012, 02:29 PM

Originally Posted by EASTCOASTKID

Lose 12% fat in three months. Sounds like a late night infomercial. I'm not saying it can't be done, but you are going to need to dedicate a lot of time eating (every two hours) and training. Good Luck.....

What do u think I'm doing right now......lol......and albuterol will also give a nice push tooo

**MACKATTACK** · 03-09-2012, 02:34 PM

Right now I'm 235, realistically I would have to be 195 to pull it off. 3 months, definitely can be done.

**MACKATTACK** · 03-09-2012, 02:35 PM

195 for a full six pack that is....I'm 6'4 FYI....

**POPS** · 03-09-2012, 04:42 PM

Well................Not much to add. Seems like the guys have it covered.

I just started doing HIIT myself just the other day. All I can say that youre going to have to try it out for yourself. Meaning youll have to adjust your diet according to how you feel while doing HIIT. Its a son of a gun, but all the articles I have read and tips from other members say that HIIT burns fat faster, period. Only 1 way to really find out.

Im doing 20 pwo 5 days/week as well as carb cycling. So my diet all depends on how run down I start to get considering the only carbs I am intaking are oats for bfast. The easy fix for me will be adding oats in my pwo shake. I havent needed to add the extra carbs yet, but Im prepared if necessary.

Just kick it around brother. I truly hate cardio anyway you look at it, but knowing that I can knock it out in 20 min instead of 30-45 min times 7 days. sign me up!!

BTW, good to see you again!!!