Should I eat after Hiit(high intensity interval training)???

[Alex1981990]

Hello,
My name is Alex and I am new to your forum.I have read so many articles about that topic,so many different opinions and I am totally confused.Well if you got a moment then read my routine.
I started doing hiit every other day and filled the other days with resistance training.My nutrition as far as i know is good.
My goal is to lose belly fat that's why I started up this kind of training.
But, I don't know what to do RIGHT after...Eat anything or not?How to maximize fat loss??And not muscle loss of course.Can i get somebody's clear opinion about that?

Thank you in Advance,
Alex

P.S. Well,my food after would be banana and egg whites and not shakes etc.
Sorry for my bad english,it's not my mother language!

 

[Tommo565]

I'm personally of the opinion that you take on a source of protein and a source of carbohydrate immediately after exercise regardless of what it is that you do. That includes weights, running, yoga and yes, HIIT training!

This gives your body the nutrients it needs to rebuild your muscles and generally recover after a workout.

 

[Alex1981990]

I'm personally of the opinion that you take on a source of protein and a source of carbohydrate immediately after exercise regardless of what it is that you do. That includes weights, running, yoga and yes, HIIT training!

This gives your body the nutrients it needs to rebuild your muscles and generally recover after a workout.

So this won't affect my "fat loss" goal???As far as i can see you mean that if I don't feed my body well,then it will consume my muscle mass right??So,what to eat right after???I need to carry something with me because i am 15 min away from home!Can you tell me a possible "snack"?

 

[stroutman81]

I started doing hiit every other day and filled the other days with resistance training.

Without know much of anything about you, I'd say that's not the best way of setting things up.

HIIT can be looked at as being equivalent to resistance training in terms of it's systemic effect on the body.

There are two sides to the training equation... on one side you have the application of stress (lifting weights, hiit, dieting, etc) and on the other side you have recovery.

By spreading out your high intensity stuff so that on most days you are doing something of high intensity fashion, you're not leaving a lot of room for recovery. Not that it can't work. It's just is it the best way to go about things?

If you're going to do HIIT I'd limit it to 2-3 sessions per week and ideally you're consolidating them with other forms of high intensity training to allow for more room for recovery throughout the week.

My goal is to lose belly fat that's why I started up this kind of training.

Mind you if your goal is to lose fat, that requires a calorie deficit, right. When calorically deficient, recovery ability is reduced.

But, I don't know what to do RIGHT after...Eat anything or not?How to maximize fat loss??And not muscle loss of course.Can i get somebody's clear opinion about that?

I'd worry less about this minutia and worry more about understanding the basic fundamentals as they account for the vast majority of your success.

 

[Alex1981990]

Without know much of anything about you, I'd say that's not the best way of setting things up.

HIIT can be looked at as being equivalent to resistance training in terms of it's systemic effect on the body.

There are two sides to the training equation... on one side you have the application of stress (lifting weights, hiit, dieting, etc) and on the other side you have recovery.

By spreading out your high intensity stuff so that on most days you are doing something of high intensity fashion, you're not leaving a lot of room for recovery. Not that it can't work. It's just is it the best way to go about things?

If you're going to do HIIT I'd limit it to 2-3 sessions per week and ideally you're consolidating them with other forms of high intensity training to allow for more room for recovery throughout the week.



Mind you if your goal is to lose fat, that requires a calorie deficit, right. When calorically deficient, recovery ability is reduced.



I'd worry less about this minutia and worry more about understanding the basic fundamentals as they account for the vast majority of your success.

I see your point...It's all about recovery,then.But when i say resistance I don't mean a hard exercise I do this just to maintain my muscles..Less than 1 hour a few push ups,abs exercises etc.Not weight lifting.So what do you propose in order to lose belly fat AND build or maintain muscle?Add more proteins to my nutrition?
Thanks you really made my mind up!

 

[stroutman81]

I see your point...It's all about recovery,then.But when i say resistance I don't mean a hard exercise I do this just to maintain my muscles..Less than 1 hour a few push ups,abs exercises etc.Not weight lifting.

Do you have access to weights? I mean, if you're completely untrained maintaining muscle is pretty simple. If you're fat, it's even simpler.

If you're neither of those, you really need to provide your body a strong stimulus to preserve muscle while dieting. That comes best by way of proper weight training (intense relative to your strength with controlled/reduced volume) and adequate protein consumption (1 gram per pound of goal weight will suffice).

Mind you, this is completely generic advice.

So what do you propose in order to lose belly fat AND build or maintain muscle?

Well you can't target the fat on your belly. You're going to lose fat in a pattern that's predominantly governed by your genetics.

But losing fat and maintaining muscle is simple. It's simply a matter of invoking a deficit so fat stores are "tapped into" while doing what I mentioned above for muscle maintenance.

Sure, you can make it extremely complex by delving into all the nuances related to fitness, which admittedly there are many, but I feel they hinder most people from taking the right action consistently b/c they're too busy sweating the small things.

You might want to check out these two stickies from my forum:

&

 

[Alex1981990]

I really admire your enthusiasm trying to explain me about how am i supposed to workout !And your replies seem to be really accurate!But I don't understand all the sentences i read!It's difficult for me to translate so much things as English is not my mother language!
While I see your point(and i really do!) i don't know what exactly to do.
Maybe you can see my workout program:
monday,wednesday,friday->hiit!
tuesday-th-sat->"resistance"(as i call it anyway)
My resistance contains(oh i forgot sunday->rest)
10 min warm up with jumping rope
4x30 basic crunches
4x15 side crunches(4 on each side)
4x30 leg scissor exercise(for abs)
4x15 double leg raise(for abs too!)
4x 30 dorsal(did i spelled it right?)exercise for the back
3x10 push ups(slow while descending and brisk while ascending)
3x10 push ups with arms wide open for chest
3x15 weight lifting 4kg for biceps
10 min cooldown by jogging in place
It's about 1 hour
(optional:I thought before you tell me all these things to do some pull ups and chin ups before hiit session for example in the morning while i do hiit in afternoon!
I know I am being boring for you but if you have any suggestion tell me to know what i am doing.


P.S.Oh and regardless of the recovery function should i eat or not after hiit I see you know much about these so I could get a reliable answer!
Thanks in advance

 

[Tommo565]

So this won't affect my "fat loss" goal???As far as i can see you mean that if I don't feed my body well,then it will consume my muscle mass right??So,what to eat right after???I need to carry something with me because i am 15 min away from home!Can you tell me a possible "snack"?

Regardless of what kind of training you do your body will damage your muscles through the stress that you place on them through exercise and also through breaking them down for fuel.

So yes - you should take on board a source of protein and carbohydrate immediately after exercise regardless of the type of training that you do.

That could be a protein shake and a cereal bar or it could be a piece of chicken and an energy drink.