What's up everybody...I'm starting to do HIIT tomorrow, 3x per week to hopefully burn off this last 2% of bf in a week or 2. I've been doing LISS fasted for the longest time, and want to switch it up, so I have a few questions:

1) I hit the weights Mon-Fri during the week, usually around 9:30 or 10:30 in the morn with my buddies. When's the best time to do my HIIT based on that info?

2) What do I eat before/after HIIT, and how long before should I eat?

3) I'm going to do 3 min warm-up, and work on the football field-- sprint the 100's, walk the 50's, 2 min cool down. Is that a good routine?

4) Is HIIT post-lifting a good idea?

What techniques will give me the best results and get off this last bit of fat?

Thanks a lot.

What's up everybody...I'm starting to do HIIT tomorrow, 3x per week to hopefully burn off this last 2% of bf in a week or 2. I've been doing LISS fasted for the longest time, and want to switch it up, so I have a few questions:

1) I hit the weights Mon-Fri during the week, usually around 9:30 or 10:30 in the morn with my buddies. When's the best time to do my HIIT based on that info?

2) What do I eat before/after HIIT, and how long before should I eat?

3) I'm going to do 3 min warm-up, and work on the football field-- sprint the 100's, walk the 50's, 2 min cool down. Is that a good routine?

4) Is HIIT post-lifting a good idea?

What techniques will give me the best results and get off this last bit of fat?

Thanks a lot.

1) You are lifting 5x/wk? Ideally, doing HIIT could be separated by 6 hours or so for recovery from lifting, if you have the extra time.

2) Eat normally.

3) 100 sprints are ok, but if you jump on the track and do 200's or 400's, it would be good to switch it up. If doing 100's, you should do many more than you would if you were doing 400's.

4) It should be ok, if that's the only time you can do it. Chad Waterbury has suggested it in his comments to some of his programs, esp. if that's the only time you can do it. (WSP has sprints at the end of some lifting days)

So if I go to do HIIT in the afternoon, it will still give me the same efficieint results as if I'd done it after working out?

I just want to make sure I get the most out of HIIT in terms of fat loss & LBM retention

So if I go to do HIIT in the afternoon, it will still give me the same efficieint results as if I'd done it after working out?

I just want to make sure I get the most out of HIIT in terms of fat loss & LBM retention

Re: LBM retention- keep your protein intake high (i.e. 1.5g per lb of bodyweight)

I think you'll be fine either way. You may be able to have a better HIIT workout if you're fresher (working out in the afternoon). Do what works for your schedule the best.

If you have time to do more cardio, try throwing in a short (20 mins) session of aerobic intervals after lifting. And do HIIT later in the day.

See this article for more info:

The Hierarchy of Fat Loss (http://www.t-nation.com/findArticle.do?article=07-060-diet)

OK im gonna hop on the track and do them then.

So you're saying if I have time, I can do 2 sessions of HIIT in the same day? 1 PWO and 1 late afternoon?

For PWO HIIT - will this affect any muscle growth at all?

OK im gonna hop on the track and do them then.

So you're saying if I have time, I can do 2 sessions of HIIT in the same day? 1 PWO and 1 late afternoon?

For PWO HIIT - will this affect any muscle growth at all?

I wouldn't do HIIT twice in one day, or even on successive days. Change it up with aerobic intervals, or intense steady state cardio.

If you HIIT after lifting, have the same PWO shake you would after lifting. If HIIT by itself, have a normal meal.

So if I do HIIT after lifting, it should be about 20 mins. 2 min warm up and cool down?

then 30 secs sprint 1 min fast walk ok?

and will this burn away muscle as compared to doing it by itself later in the day?

So if I do HIIT after lifting, it should be about 20 mins. 2 min warm up and cool down?

then 30 secs sprint 1 min fast walk ok?

and will this burn away muscle as compared to doing it by itself later in the day?

You won't be burning away muscle. It's not that simple. Take a look at collegiate sprinters, rugby players, soccer players, etc. They run lots and lots of sprints, and don't burn their muscle away. This whole notion of losing muscle stems from the bodybuilding community, esp. those dieting very hard and getting ready for competition.

Just get active, and you'll lose fat. Make sure your diet is in check.

Okay so I ended up doing 17 mins of HIIT after my lifting, and burned about 236 cals.

I sprinted at 10.0 (as fast as it goes) for 30 secs, then went down to a 3.5/4.0 brisk walk for 1 min. I did this about 8 times on a 2.0 incline.

Is this sufficient?

Depends on how fast you guage your sprinting to be. 10.0 mph is about a 6 minute mile, which is a sprint for some, or a slow jog for the elite marathon runners. Were you really winded at the end of those 30 seconds or could you go longer? Were your legs burning or was it more breathing limited.

Depends on how fast you guage your sprinting to be. 10.0 mph is about a 6 minute mile, which is a sprint for some, or a slow jog for the elite marathon runners. Were you really winded at the end of those 30 seconds or could you go longer? Were your legs burning or was it more breathing limited.

HIIT is based on perceived personal effort, MRH, and VO2 Max. If you are doing anaerobic HIIT, each interval is a near 100% sprint.

Can I do 2 HIIT sessions on back to back days, or 4 HIIT's per week? or is that too much?

Just need this last bit of bf off for the swim season!

If you ask me, you can do HIIT more than 4 times per week. People put so much stock into this "overtraining" idea, yet athletes train hard 5-7 days per week. All through high school and much of college I did wrestling, martial arts and gymnastics on a regular basis, often training 5 or 6 days per week, intensely for anywhere from 1-4 hours. It had no adverse effects, and if anything, I attribute my current ability to stay in very good shape with less effort to my very active lifestyle in years past.

So in short, IMO, it's fine, but I know other's disagree. However, for someone at your age, in your physical condition, you'll never get me to agree that 18-20 mins of intense cardio daily is overdoing it.

hey thanks j...and this wont have an effect on LBM will it?

hey thanks j...and this wont have an effect on LBM will it?
If you do all 4 sessions fasted and then don't eat for 2 hours after, then it very well may.

If you do them non-fasted and are not eating in a severe calorie defecit (which the last time I checked, you're not), it should have no effect on your LBM.

Yea I'm doing them right after my weight workouts