Is there an upper limit for how often you can do HIIT each week for fat loss and muscle gain/maintenance? It looks like John only does it 3 times per week right now. Would it be safe to do it 5 or 6 times for an even greater improvement?

Oh, and another question: If I added walking 2-4 miles (3.2-6.4 kilometers) per day at a moderate pace, will that help me or hurt me in my goals?

Thanks, everyone!

Well, seeing as you're a female, I don't know if you plan on lifting weights at all. Assuming you don't, or do very lightly, then HIIT 5-6 times a week should be fine. The walking is alright too, just don't kill yourself. At 5'6" and 130lbs, I hardly see how you need to lose weight?

Thanks for the quick response. Yes, I am lifting weights--trying to follow the Max-OT plan. I certainly don't need to lose weight and would be perfectly happy if I maintained this weight for a long time. But like everyone else here, I would like to look more athletic so I'm trying to cut and bulk.

So given that I'm lifting weights, what's the upper limit on the HIIT? Walking is still fine?

Again, I really appreciate these forums. You guys are a big help and a huge inspiration!

Is there an upper limit for how often you can do HIIT each week for fat loss

Alright, that's what threw me off. Anyway, with the HIIT, if you are looking to build muscle, you really shouldn't do cardio more than 3-5 times a week (5 times even being excessive). However, it seems to be more important that if you do, do cardio, to separate a cardio workout and a lifting workout by 8 hours.

Yes, walking should be no problem as long as it's not for hours on end.

What I have said is according to what I've read and been told several times, but I never considered the difference for women. I believe it should be the same, but I don't know if there is a difference in the development process that would allow more cardio or require less.