I started training on July 15 with 215.5 lb. After 6 weeks I was down to 200.2. Eating 40/40/20, weight training 3Xweek, cardio every day 45 min with 70% HRT. For the last week I am gaining weight for no reason. right now I am 205. It could be muscle, I don't know.

I changed the cardio to HIIT. And here comes my question. How do you apply HIIT to a recumbent bike? Is it increased speed in intervals or increased resistance? I increased the resistance that measured 200 watts every other minute for 20 minutes. So I guess my question is: Increase the resistance of the machine or increase the speed?

Thank you

Either way is capable of getting the job done (increasing your heart rate). There's not a "right" or "wrong" way. When one change isn't challenging enough by itself, use both.

You can use perceived effort to judge which method feels more effective. If you want empirical data, wear a heart rate monitor and capture the results of your workout.

I changed the cardio to HIIT. And here comes my question. How do you apply HIIT to a recumbent bike? Is it increased speed in intervals or increased resistance? I increased the resistance that measured 200 watts every other minute for 20 minutes. So I guess my question is: Increase the resistance of the machine or increase the speed?

Either or both. The goal is just to raise and lower the exertion level, and either works. IME, though, there is a point where you cannot achieve the max effort just by RPMs alone, so always keep the resistance up to what you can manage. For instance, on my bike at max resistance I'm beginning to reach the point that I can't raise my HR as fast as I would like and instead have to do longer intervals.

Slower but harder is probably easier on the joints as well.

The point is just to go all out, though, not to any particular watts or speed reading IMO. Don't worry about too much, just go as hard as possible, then recover.

Either or both. The goal is just to raise and lower the exertion level, and either works. IME, though, there is a point where you cannot achieve the max effort just by RPMs alone, so always keep the resistance up to what you can manage. For instance, on my bike at max resistance I'm beginning to reach the point that I can't raise my HR as fast as I would like and instead have to do longer intervals.

Slower but harder is probably easier on the joints as well.

The point is just to go all out, though, not to any particular watts or speed reading IMO. Don't worry about too much, just go as hard as possible, then recover.

Thank you all, the reason for all this is my dilemma with my increasing weight. I am figuring a way to stop it somehow and get on with my goal of 175 lbs.

thanks..

Change in pattern of activity is good, just make sure to give your diet a check to if your weight isn't going in the direction you want it to.

Keeping track of something like bicep to waist ratio with a soft tape should give you clues on whether the extra weight is muscle or fat. Not an exact science, but it's good enough.