Suggestions for good HIIT program?

[Wattsup]

Anyone have any good training programs that have worked to get out of a plateau?
I am looking for a 5-6 day/week program.

Thanks!!!

[MidwestMonster]

Hey, this link might help.

http://www.wannabebig.com/article.php?articleid=292

[Twerp]

Anyone have any good training programs that have worked to get out of a plateau?
I am looking for a 5-6 day/week program.

Thanks!!!

A 5-6 day cardio program? Booooo.....

What are you doing now?

[Wattsup]

NOO!!! I don't want a 5-6 day CARDIO program....I am looking for some suggestions to switch up my current program and I have heard that HIIT is supposed to be a good one. Just not sure exactly how it works! Currently this is what I am doing:

3 days intense cardio sessions
3 days weights (back/chest; legs/shoulders; bi's/tri;s)

I am wondering if I should to a full body or upper/lower split.

Thanks for you help!

[imperfectly_lou]

I think you may be confused. HIIT is a form of intense cardio interval training.

[JosieNJ]

I think you may be confused. HIIT is a form of intense cardio interval training.

High Intensity Interval Training can be applied to exercises as well as cardio.

http://www.bodybuilding.com/fun/wotw40.htm

OP - In order to get over a plateau you have to shock the system correct? If you post your current routine, diet, and goals it will be easier for others to make suggestions.

Josie

[Wattsup]

GOALS:
define abs
get a little more muscle definition
Don't necessarily need to lost weight, but loose my little bit of back/ab flab I have

my current routine is as follows:

Monday - Shoulders and Spinning (1 hour)
Tuesday - Back and 20 minutes cardio
Wednesday - Kickboxing (1 hour)
Thursday - Chest and 20 minutes cardio
Friday - LEG DAY
Saturday - Bi's and Tri's
Sunday Off or Cardio only

I will usually do abs 3 days/week - but quick(10 minutes). Usually 150 crunches and I will mix it up with other exercises (captains chair, scissors, plank, etc.)

Diet:
It is pretty consistant

Breakfast either:
1/2 cup oatmeal
1/2 cup cottage cheese with blueberries
OR
1 cup cottage cheese mixed with fruit and my favorite cereal mixed in (usually GO LEAN)

Snack:
2 hardboiled eggs (whites only)
bag of raw veggies (carrots, asparagus, cukes)

Lunch:
Mixed greens
some type of protein - either chicken, tofu, ostrich, etc
1/2 swt potato or 2 slices whole wheat toast
1 container yogurt or 1/2 cup cottage cheese
OR
A sandwich made with 2 slices whole wheat bread; low sodium turkey, tons of veggies (tomatoes, thinly sliced cukes, etc.)
1/2 cup cottage cheese or a yogurt

Snack:
fruit - usually an apple or mixed berries

Dinner:
BIG green salad with beets, cukes, toms, squash
some type of protein
once in a while, some brown rice or a boniato

Snack:
1/2 cup cottage cheese or a container of Instone high protein pudding topped with 1/4 cup go lean or cheerios

I will usually much on baby carrots, more fruit, and I usually treat myself to 2 or 3 dark chocolate hershey kisses in the day.

[girl81]

Do you ever cycle your calories?

[Leigh P.]

This might help you some.

http://leighpeele.blogspot.com/2007/05/clearing-up-hiit-guide-to-hiit.html

[Wattsup]

Thanks for the article! I am not sure how to cycle calories...all I know, is that I am always STARVING after 9 and usually give in with my cottage cheese, and sometimes even wake up at 2 a.m. hungry! What is Up???

[girl81]

Watts,
would you consider cutting out the kashi, oatmeal, and cheerios for four days and replacing them with one of the following:
1. a hard boiled egg
2. string cheese
3. non-starchy veggies (raw or cooked) with a bit of EVOO
4. an avacado

[Wattsup]

For sure...
So would I do that for four days (meal replacement), and then go back to my normal carbs for the following 3 days?

[girl81]

I think for the most part what you're doing is great... these are the tweaks I would try....

Breakfast either:
1 egg (any style)
1/2 cup cottage cheese with blueberries
OR
1 cup cottage cheese mixed with fruit and one egg

Snack:
2 hardboiled eggs (whites only)
bag of raw veggies (carrots, asparagus, cukes)

Lunch:
Mixed greens + 1/2 avacado
some type of protein - either chicken, tofu, ostrich, etc (at least 3oz)
2oz cheese
1 container yogurt or 1/2 cup cottage cheese

Snack:
fruit - usually an apple or mixed berries

Dinner:
BIG green salad with beets, cukes, toms, squash + 1 tbsp EVOO
some type of protein (at least 3oz)
1 cup steamed broccoli/cauliflower/green beans (whatever you like)
once in a while, some long grain brown rice

Snack:
1/2 cup cottage cheese or a container of Instone high protein pudding
1/2 c veggies in CC for some crunch factor and fiber