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Am I wrong
- Thread starter jamesdean
- Start date
I think you are doing just interval training, not HIIT. If you are doing HIGH INTENSITY training for 21 minutes, you will not have the energy to do weight training properly. And, you state you lift weights, then do HIIT again, then weights again - which is highly unlikely.
What are your goals? Typically, it is best to do a brief warm up, hit the weights and then finish with cardio. If you are truly doing HIIT, then that should be in a day to itself and not combined with other training as it is too taxing on your body. But, by HIIT, I am referring to true HIGH INTENSITY to where you are physically exhausted and can barely move after completing the training.
However, without a proper nutrition plan, exercise will only get you a small way to your goal. You need a proper nutrition plan - not a diet! There is a big difference.
What are your goals? Typically, it is best to do a brief warm up, hit the weights and then finish with cardio. If you are truly doing HIIT, then that should be in a day to itself and not combined with other training as it is too taxing on your body. But, by HIIT, I am referring to true HIGH INTENSITY to where you are physically exhausted and can barely move after completing the training.
However, without a proper nutrition plan, exercise will only get you a small way to your goal. You need a proper nutrition plan - not a diet! There is a big difference.
Hi mfpd thank you so much for your reply and advice. I really just want to be toned. When I say HIIT.
I hit the treadmill at 6.5 speed and an incline of 3 for 3mins then drop the incline to 0 and then sprint at 8.5 for 2mins. I then drop the speed to 3 at a fast walk. Then repeat this all over again ...and it takes me 21min to complete. I then go on to the weights bench and do 3 sets of 12 then squats 3x12 then bicep curls 3 sets of 8. I then return to the bike and do 12mins HIIT in that then return to the weights and do tiger curls on my arms. Then I hit the leg muscles with the leg curl machine the pulldown machine the chest machine the pulldown machine and the bicep curls all sets of 3 by 12 reps then I finsih off with ab workouts
I hit the treadmill at 6.5 speed and an incline of 3 for 3mins then drop the incline to 0 and then sprint at 8.5 for 2mins. I then drop the speed to 3 at a fast walk. Then repeat this all over again ...and it takes me 21min to complete. I then go on to the weights bench and do 3 sets of 12 then squats 3x12 then bicep curls 3 sets of 8. I then return to the bike and do 12mins HIIT in that then return to the weights and do tiger curls on my arms. Then I hit the leg muscles with the leg curl machine the pulldown machine the chest machine the pulldown machine and the bicep curls all sets of 3 by 12 reps then I finsih off with ab workouts
Speeds don't matter on the treadmill. It is your individual intensity. 8.5mph may be a regular pace for some one, so training at that pace is not high intensity for that individual. Also, that sounds like it is interval training, not HIIT. There are various forms of HIIT (tabata, etc..) that you could look into doing. HIIT is all out training. You are physically exhausted after doing HIIT training. It would be the rare, highly conditioned athlete that would do true HIIT and then weight training, then HIIT, then weight training again. I am not trying to 'beat you up.' I am just letting you know that you are not doing HIIT, but just doing interval training - which is not a bad thing.
Focus on completing your lifting, then do your interval training. Build your lifting around squats, deadlift, bench press, bent row. If you do true HIIT, you will not be able to lift on that same day.
Focus on completing your lifting, then do your interval training. Build your lifting around squats, deadlift, bench press, bent row. If you do true HIIT, you will not be able to lift on that same day.
Again Mfpd perfect advice this is what I thought i was being told by big weighlifters that im burning muscle and its a waste of time me mixing in cardio with weights. But I dont want to be massive I want to be toned and maybe a little bigger but not much.
I do squats and bench press anyway but ill start doing bent over row aswell im doing 3 set of 12 reps is that ok to do?
And by all means beat me up I really appreciate any of you advice that you give.
I do squats and bench press anyway but ill start doing bent over row aswell im doing 3 set of 12 reps is that ok to do?
And by all means beat me up I really appreciate any of you advice that you give.
Don't fear getting too bulky and muscular. If it was so easy, then everyone would look like a bodybuilder. It takes hard work, dedication, a proper diet, etc. The average joe (myself included) is not going to get too bulky or muscular just by doing proper strength training.
I prefer to keep my reps in the 6-8 range. That is where my sweet spot seems to be. For legs, I need to be in the 8-12 rep range to see the best results. You will need to experiment with yourself to see what is best for you.
Focus your training on compound lifts. At early stages of training, there is no need to do isolation exercises. You will work your triceps by doing shoulder and chest work. You will work your biceps by doing back work. You don't need to do 20 sets of curls for bi's and 20 sets of extensions for tri's at the early stages of training. Stick with the major compounds and you will be doing great.
If you want to see even greater results, you need to get your nutrition dialed in. Note: I didn't say diet, but did say nutrition. You want an eating plan that is realistic and attainable for a lifetime. A crash diet of 1200 kcal per day will cause one to lose weight, but you can't sustain that level of eating. Use one of the online food logs to track your eating for 2 weeks. That will give you baseline of where you are. Then, you can modify your eating to coincide with your goals.
I prefer to keep my reps in the 6-8 range. That is where my sweet spot seems to be. For legs, I need to be in the 8-12 rep range to see the best results. You will need to experiment with yourself to see what is best for you.
Focus your training on compound lifts. At early stages of training, there is no need to do isolation exercises. You will work your triceps by doing shoulder and chest work. You will work your biceps by doing back work. You don't need to do 20 sets of curls for bi's and 20 sets of extensions for tri's at the early stages of training. Stick with the major compounds and you will be doing great.
If you want to see even greater results, you need to get your nutrition dialed in. Note: I didn't say diet, but did say nutrition. You want an eating plan that is realistic and attainable for a lifetime. A crash diet of 1200 kcal per day will cause one to lose weight, but you can't sustain that level of eating. Use one of the online food logs to track your eating for 2 weeks. That will give you baseline of where you are. Then, you can modify your eating to coincide with your goals.
HI Mfpd
My apologies for my not replying quicker Im from the North of Ireland and I see you are from Arizona so when you're up im in my bed.
Again great advice which I did today in actual fact but I must admit I did my interval training first on the treadmill for 21mins . But I did do the bench press, squats and bent over rows like you said. Theses where great by the way. I tried all with 3sets of 8reps and then did some dumbbell curls as well as the chest machine. Then I did 12mins interval training on the bike then on to the abs work. I felt exhausted by the end of it.
I am very aware of my diet and eat protein after my workout like eggs or cottage cheese and before a workout id eat porridge (oatmeal). I try to cut out the sweetstuff as best I can and id have a cheat day once a week.
My apologies for my not replying quicker Im from the North of Ireland and I see you are from Arizona so when you're up im in my bed.
Again great advice which I did today in actual fact but I must admit I did my interval training first on the treadmill for 21mins . But I did do the bench press, squats and bent over rows like you said. Theses where great by the way. I tried all with 3sets of 8reps and then did some dumbbell curls as well as the chest machine. Then I did 12mins interval training on the bike then on to the abs work. I felt exhausted by the end of it.
I am very aware of my diet and eat protein after my workout like eggs or cottage cheese and before a workout id eat porridge (oatmeal). I try to cut out the sweetstuff as best I can and id have a cheat day once a week.
You will see better results if you do all of your cardio after your weight training. It is my understanding that by doing this, the weight training will burn your glucose and glycogen stores. Then, your body has to use fat stores for your activity while doing the cardio activities. Try it for about 6 weeks and see if you notice any differences.
No worries on the time frames.
No worries on the time frames.
If at all possible, you want to use free weights. Just make sure that you are using proper form so that you don't injure yourself. Machines have their place, but many will do best just using the free weights as much as possible. Barbell Squat / Barbell Stiff Legged Dead lift / BB Deadlift / BB Bent Row / BB Bench press / DB flyes / BB Overhead Shoulder Press / DB Lateral raises / BB or DB curls / BB skull crusher or DB Overhead tricep extension and you can hit all of the major parts with a barbell or dumb bell. Note, these are just examples and not meant to be a routine to use.