Advice needed (HIIT)

C

CXRUSHA

0
Gent's I have been doing wind sprints for about a month twice a week and I have yet to lose any wieght, but i feel alot quicker and stronger.

I am 29yrs young ht 5'8, wt 200, I would like to lose to get my body fat to 10% or less.

So I would like to know if this work out is going to (cut it) literally

Mon - 1 mile jog + 5 40yd wind sprints
Tue - light 1 mile jog
Wed - 1 mile jog + 6 40yd wind sprints
thurs- 1 mile jog
friday- 1 mile jog + 7 40yd wind sprints
Sat - rest
Sun - rest
 
CXRUSHA said:
I only do bodyweight resistance training

100 push up a day

100 bodyweight squats a day
Click to expand...

....yeah thats not going to help you loose weight bud

*EDIT*

If you going to stick with this BW only workouts you need to add the follow
HSPU"handStandPushUps" - which is the KING of bw exercises
Dips
Elevated pushups- 3 chairs involved figure it out
Lunges
Crunches
Pullups
Laid back dips
Leg raises
and theres a few more thats needs to be done in BS exercises only
 
Last edited:
I shall in coporate the following thanks for the tip

HSPU"handStandPushUps (I don't think I can do these yet)
Dips
Elevated pushups- 3 chairs involved figure it out
Lunges
Crunches
Pullups
Laid back dips
 
CXRUSHA said:
I shall in coporate the following thanks for the tip

HSPU"handStandPushUps (I don't think I can do these yet)
Dips
Elevated pushups- 3 chairs involved figure it out
Lunges
Crunches
Pullups
Laid back dips
Click to expand...

Your welcome

another tip have you ever thought about a weighted best? they are usually 20 pounds that you put and helps raise the intensity of bw exercises

Also elavated pushup - place 2 chairs in front of you and one behind you
move the two chairs in the front about 6inches out from each shoulder and place your hands on them and your food on the one behind you now do a push slowly all the way down and all the way back up
Tip the futher you move the chairs apart the more intense it is and the more you work your pecs
Another tip
If you are unable to perform a True HSPU simply place your feet on a table or another object about your waist hight then hands on the ground and begin an "incline" pushup

HSPU stand infront of a solid wall or door and do a hand stand against it
now gently lower your body then raise back up
Tip it is wise to be looking in front of you while upside down and not looking down though it is a tad bit harder
If you are unable to perform a True HSPU simply place your feet on a table or another object about your waist hight then hands on the ground and begin an "incline" pushup

the laid back dips are like the elevated push ups only upside down
Tip use the palms of your hands on the chairs instead of your forarms to give a greater range of motion
keep your back straight as possible when lowering and raising to maximize affect

most people can not even complete one HSPU because they are using 98-100% of their body weight when done right
 
By far the greatest factor in weight loss is DIET and NUTRITION.

Yes you may burn some fat during HIIT, the main benefit being that it boosts your metabolism. If you then eat say a candy bar immediately afterwards thats not going to do you a great deal. Scope out the nutrition and weight loss forums.
 
eat a lot of meat and milk and heavily cut down or get rid of all breads, pastas, fats, carbs, candies or anything else that is not meat or milk. then replace them with greens such as cucumbers, lettuce, and other green, low calorie veggies. and add in some celery too, it has no calories. you should eat around 16 ounces(a pound) of meat a day for protein and a lot of milk, 8-9 cups.

if you're worried about the calcium deposits in milk and stuff (because too much milk can give u a kidney stone), you can replace it with 3-4 cups and more meat, but if you do that, you have to eat some more breads and grains (5-7 slices of bread), but you can't have fats and simple sugars at all.

that is around 500 calories from the meat, ~1000 calories from the milk (or 700 calories from the meat, 500 from the milk, and 400 from the breads and grains) and you can add a lot of vegetables, so eat around 1700 calories a day. you should get around 150 grams of protein a day from all those. combined with the running, the pounds should come off faster than you can blink, and the muscles are gonna be hugeeeeeeee.

as for the sprinting, its better to do the distance running more and less of the sprinting. distance running is the best way to lose weight, try to run 2-3 miles a day at a moderate speed, if you can't run that much, try to do it in 2 sets of 1-2 miles.

if you're gonna do push ups, you need to do a lot more than 100. 100 push ups a day really is not a lot, try to do around 200-300 a day. if you can't do that many push ups at one time, pace yourself, do 12 sets of 20 or 8 sets of 30, and add in some bicep curls too, if you don't have weights, do some pull-ups.

good luck
 
Last edited:
You must log in or register to reply here.
Back
Top