HIIT Truth???

[xSophLIfterx]

you always hear, HIIT is much better than LIT for cardio ie. (you burn more fat in shorter amount of time // only have to do it 3 times a week// its IDEAL!!) but is it still possible for someone to achieve contest stage shape (3-4%) with pure diet , carb cycling, timing, calorie deficit + LIT cardio?????? Of course LIT would be cycled before meal 1 and put in throughout the day once plateaus were reached etc...

????

[yzrider400f]

HIIT is not essential by any means to achieve contest shape conditioning

[Ivan25]

My article should shed some light onto this issue---> http://www.bodybuilding.com/fun/ivan6.htm

[Eightpak]

Here's what Bob C. has to say about cardio:

http://www.bodybuilding.com/fun/bobchic3.htm

[Ivan25]

Originally Posted by Eightpak

Here's what Bob C. has to say about cardio:

http://www.bodybuilding.com/fun/bobchic3.htm

No research or substantiated evidence to support that article either... By the way, you should've read the exogenous bias part in my article title..

[RU4A69]

Originally Posted by Ivan25

No .....substantiated evidence to support that article either..

........except it being the preferred cardio of IFBB pros for decades now

[Ivan25]

Originally Posted by RU4A69

........except it being the preferred cardio of IFBB pros for decades now

Exogenous bias --> http://www.bodybuilding.com/fun/natu...dybuilding.htm

[Blitz n destroy]

Originally Posted by RU4A69

........except it being the preferred cardio of IFBB pros for decades now

and IFBB pro's aren't natural....they have assistance.

[Vadim Beliaev]

and what the **** does it have to do with the current topic?

We're arguing whether low intensity cardio is less catabolic than HIIT
stick to the damn topic

[Blitz n destroy]

Originally Posted by xSophLIfterx

you always hear, HIIT is much better than LIT for cardio ie. (you burn more fat in shorter amount of time // only have to do it 3 times a week// its IDEAL!!) but is it still possible for someone to achieve contest stage shape (3-4%) with pure diet , carb cycling, timing, calorie deficit + LIT cardio?????? Of course LIT would be cycled before meal 1 and put in throughout the day once plateaus were reached etc...

????

To answer the question, yes it's possible by all means.

[Snowy91]

Originally Posted by Vadim Beliaev

and what the **** does it have to do with the current topic?

We're arguing whether low intensity cardio is less catabolic than HIIT
stick to the damn topic

I think his point was that enhanced athletes and natural athletes have different needs and will react differently to different methods. Either way I think it depends on the individual and their body type and etc. Obviously competitors have been successful using both methods so I think its preference.

[FitIron]

Originally Posted by xSophLIfterx

you always hear, HIIT is much better than LIT for cardio ie. (you burn more fat in shorter amount of time // only have to do it 3 times a week// its IDEAL!!) but is it still possible for someone to achieve contest stage shape (3-4%) with pure diet , carb cycling, timing, calorie deficit + LIT cardio?????? Of course LIT would be cycled before meal 1 and put in throughout the day once plateaus were reached etc...

????

Both have merit.

I combine the 2.

HIIT first for 20 minutes, and 20 minutes steady pace cardio.

[JoeLyons]

Originally Posted by FitIron

Both have merit.

I combine the 2.

HIIT first for 20 minutes, and 20 minutes steady pace cardio.

X2 but the more I'm doing HIIT cardio...the more I think it's the most effective way to get lean

[FitIron]

Originally Posted by JoeLyons

X2 but the more I'm doing HIIT cardio...the more I think it's the most effective way to get lean

I can agree with that.

The times I am performing the most HIIT is when I get the leanest.

Not to mention I also think it helps improve the cuts in the quads.

[Ivan25]

Any of you read Joe Weider's Muscle & Fitness??? Rhetorical question I know... Point is, in one of the issues this year, either april, may or feb, HIIT training was supported better than LIT by Dr. Jim Stoppani.... It actually is LESS catabolic, b/c it stimulates the fast-twitch muscles and stimulates GH release more so than LIT... LIT has it's place now, on recovery days for me mainly...

Ivan

[Snowy91]

I did HIIT for the first time today. Rocked my socks. I have been missing out on something HUGE. I don't know if it was just the fresh air or the feeling of raw power sprinting but I felt stronger and tighter and it was just refreshing. I am going to keep it in once a week this off season to keep bodyfat down and there is no escaping it next time I prep. If your not doing HIIT, you should be! I don't care who thinks its not the best, try it!

[Rodzilla]

http://www.bodyrecomposition.com/Tra...onald-ste.html

may put some thing into perspective

[Snowy91]

Originally Posted by Rodzilla

http://www.bodyrecomposition.com/Tra...onald-ste.html

may put some thing into perspective

Neat article but when it comes down to it I don't think any amount of articles could sway me from being a fan of HIIT. It's not just about knowledge its about putting it to practice. I only used LIT for my prep and it just wasn't for me, after just recently trying HIIT I instantly knew that it was better for me. Not that I would stop LIT but off days will now be HIIT days. If something else works for you than by all means stick to it.

[Ivan25]

Originally Posted by Rodzilla

http://www.bodyrecomposition.com/Tra...onald-ste.html

may put some thing into perspective

I perused it and it made no sense to me... I read something about it not being good for beginners... Well YEAH duh!!! One needs to have an understanding about HIIT before embarking... Big Ripped Muscular Sprinters DONT do LIT to get exploding muscles...

[Rodzilla]

Originally Posted by Snowy91

Neat article but when it comes down to it I don't think any amount of articles could sway me from being a fan of HIIT. It's not just about knowledge its about putting it to practice. I only used LIT for my prep and it just wasn't for me, after just recently trying HIIT I instantly knew that it was better for me. Not that I would stop LIT but off days will now be HIIT days. If something else works for you than by all means stick to it.

it wasn't meant to sway you, just show you that the benefits in regard to caloric expenditure may have been exaggerated, perhaps part 2 is where they get to epoc levels.

Originally Posted by Ivan25

I perused it and it made no sense to me... I read something about it not being good for beginners... Well YEAH duh!!! One needs to have an understanding about HIIT before embarking... Big Ripped Muscular Sprinters DONT do LIT to get exploding muscles...

go on to part 2, it may make more sense. I'm trying to remember some of the bits from his McDonald's blog entries as well (link below) the point he is making is that sprinters are not doing HIIT per se, they are taking longer rest periods so they can exert maximum effort again. Also, more on the EPOC thing, and that an extra 14% or so rise in EPOC is pretty negligible when it comes to calories.

I'm not denying any other benefits, and I am a fan of HIIT myself. McDonald incorporates it as well with some of his stubborn fat loss protocols

more: http://www.bodyrecomposition.com/blog/page/2/

[njmuscle66]

Originally Posted by FitIron

Both have merit.

I combine the 2.

HIIT first for 20 minutes, and 20 minutes steady pace cardio.

I just started that today. Based around Lyle's stubborn fat protocol. I am confident it will be very effective for me

[Rodzilla]

Originally Posted by njmuscle66

I just started that today. Based around Lyle's stubborn fat protocol. I am confident it will be very effective for me

that is a very good book.

[njmuscle66]

Originally Posted by FitIron

I can agree with that.

The times I am performing the most HIIT is when I get the leanest.

Not to mention I also think it helps improve the cuts in the quads.

How are your intervals set up? I did 30 sec with a 60 sec recovery but I think I might have to go 1 minute hard with a shorter recovery............Someone please chime in

[Rodzilla]

Originally Posted by njmuscle66

How are your intervals set up? I did 30 sec with a 60 sec recovery but I think I might have to go 1 minute hard with a shorter recovery............Someone please chime in

in the book, it's generally 15 on 45 off or 30 on 30 off. You go buy perceived exertion so the longer ones would be like 7 on a scale of 10, where the shorter would be around a 9..I just read up so I could tell you

[njmuscle66]

Originally Posted by Rodzilla

in the book, it's generally 15 on 45 off or 30 on 30 off. You go buy perceived exertion so the longer ones would be like 7 on a scale of 10, where the shorter would be around a 9..I just read up so I could tell you

Thanks-I am going to try out the 30 on 30 off. I felt that with the 30/90 the effort was not high enough. I will probably pick up a heart monitor over the weekend as well. Thanks again for the help. I only have roughly 14 weeks to get ready so have to work hard from the start

[will-work4ANDRO]

if i'm feeling average or above i do HIIT if i feel like trash i do Low intensity...HIIT is by far, way more effective.

[demonwareltd]

I started out my prep being more diligent with getting in HIIT sessions, but as the prep wore on, I found it to be too demanding on me as far as energy goes. I'm sure this in part has to do with cycling carbs such that I only eat veggies 3 days a week then have one carb meal and repeat that process. I believe as long as you are able to maintain enough energy (via carbs or otherwise) to engage in a meaningful HIIT session (and not half ass it), then I would think it's more effective. At least it felt more effective to me when I was doing it...

[FATHER FLEX]

Nothing....I mean nothing at least on me works better than at stripping fat off than HIT. I respond extremely well to it.

[randynixon74]

I personally respond better to LIT for contest prep. I recall seeing some of my early mentors simply walking on the treadmill for 45-60 minutes every morning, barely breaking a sweat... yet they contineud to lean out steadily over time. It may be just a matter of your schedule and how much time you care to spend. The less time you have, you'll obviosuly have to pick up the pace (HIIT). My $0.02.

[Michael_lala]

Well to me when I did HIIT cardio last year I burned nearly all muscle that I had.....I'll explain why...

1. People told me that although HIIT cardio doesn't burn fat as fuel, it "cranks up the flames of your metabolism for hours". This is true, but it's also a problem. See, if you do 45 to an hour of low intensity cardio you can be pretty sure you've burned around 400 calories or so from preominately body fat, but when you do HIIT cardio and you crank up your metabolism, you have no real idea just HOW MANY calories you are now burning at reast, and also where those calories are coming from? Is your metabolism burning fat? Carbs? Hell even protein? This not only then has the chance of eating muscle at rest, but since your metabolism has sped up, yet you don't know how fast it's sped up to, you may undereat without really noticing, losing even MORE muscle.

2. People claim that HIIT stimulates muscle fibers better than slow cardio. Again. this is a huge problem. Think back to the old days of bodybuilding. Pretty much no pro had good quads, not even Arnold Schwarzenegger. What was the reason? They used too much volume, because back then you would train everything twice a week, or three times a week sometimes. This meant that the muscle never had a chance to recover completely and they would often overtrain. Why do you think every pro nowadays has not only huge upper bodies, but legs as well? Drugs? No, they used them back then too. Supplements? No, they don't help THAT much. Diet? Could possibly factor but wouldn't lead to the huge changes in physiques. Have humans evolved? No. The reason is less volume. They usually only train a muscle once a week. Now they have given every muscle time to recover properly. Now that I've covered that, how does it relate to HIIT? Well they say to do HIIT on your off days, three times a week. Let's say you train with weights 3 or 4 times per week, this means that if you did HIIT three times a week on your off days then you would be training legs directly 4 times per week! MORE times than even the pros of the 70s did! And HIIT trains pretty much the whole body, so you are most likely going to overtrain the entire body, as you pretty much hit every body part four times per week, so how is that an "off day"? Here's a hint, make an "off day" an actual "off day". Walking or slow cardio is fine, you are not going to overtrain walking. And another thing, if you had a leg workout on monday, and then did sprinting the next day, then you obviously didn't train legs hard enough, because they should be too sore for you to be able to do that.