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  1. #1
    I am a girl oscuro's Avatar
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    HIIT and weight lifting

    Hi Everyone,

    I am just wondering what the opinions for doing HIIT and weightlifting are. For optimal fat loss, and I know diet is huge when it comes to this, would you recommend doing HIIT 2-3 times a week and then weights on your alternate days? What I am wondering is if you would split up your body parts on your weight days, or would you try to do full body? Realistically I can get to the gym 4-5 times a week for at least an hour to hour and a half, so trying to see what is recommended. Thanks!
    I've got a lot of work to do!
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  2. #2
    Stronger by the Second robmad's Avatar
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    everyone is different. when i cut, i like to weight train 4x a week (body parts split) and do HIIT 2-3 times (10 minutes each time). when i bulk, i weight train 3x a week (full body workouts) and no cardio whatsoever. generally, this works very well for me. it all depends on your ultimate goals---obviously everyone want to preserve muscle, but are you concerned with dropping weight or adding size?
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  3. #3
    Registered User LoraJR72's Avatar
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    Originally Posted by oscuro View Post
    Hi Everyone,

    I am just wondering what the opinions for doing HIIT and weightlifting are. For optimal fat loss, and I know diet is huge when it comes to this, would you recommend doing HIIT 2-3 times a week and then weights on your alternate days? What I am wondering is if you would split up your body parts on your weight days, or would you try to do full body? Realistically I can get to the gym 4-5 times a week for at least an hour to hour and a half, so trying to see what is recommended. Thanks!
    My trainer has me doing 20 minutes of HIIT 6 days a week with 3 days of strength training.

    Monday: 20 minutes of HIIT (usually the elliptical), chest/back, finish off with abs.
    Tuesday: 20 minutes of HIIT, weighted abs and core.
    Wednesday: 20 minutes of HIIT, shoulders/arms, finish off with abs.
    Thursday: 20 minutes of HIIT, weighted abs and core.
    Friday: Any activity I choose.
    Saturday: 20 minutes of HIIT, Legs, finish off with abs.
    Sunday: Rest
    Believe you can and you're halfway there. - Theodore Roosevelt
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  4. #4
    Registered User kdiamond55's Avatar
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    What are your goals?

    True HIIT can only be done 2 times, MAYBE 3 times a week. It should leave you utterly exhausted.

    When I do it, 1 time a week usually, I do 15 minutes on the treadmill, 1 min @ 4mph, 1 min @ 8mph, rinse, repeat. It leaves me tired. I do it only on my "off" day, Wednedays usually, when I'm not weight training.
    Karen
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  5. #5
    Registered User LoraJR72's Avatar
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    Originally Posted by kdiamond55 View Post
    What are your goals?

    True HIIT can only be done 2 times, MAYBE 3 times a week. It should leave you utterly exhausted.

    When I do it, 1 time a week usually, I do 15 minutes on the treadmill, 1 min @ 4mph, 1 min @ 8mph, rinse, repeat. It leaves me tired. I do it only on my "off" day, Wednedays usually, when I'm not weight training.
    With proper food intake during the day, I feel completely energized after HIIT. Everyone has different goals. What I do works wonderful for me.
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  6. #6
    Registered User kdiamond55's Avatar
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    Most people on here believe that when you're trying to gain muscle, it can counteract.

    I guess that depends on your goals, and of course, the individual person.

    Me, myself, I'd rather eat one less pudding cup than suffer on the treadmill. To each his own I guess!
    Karen
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  7. #7
    Registered User oregonchick76's Avatar
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    Originally Posted by LoraJR72 View Post
    My trainer has me doing 20 minutes of HIIT 6 days a week with 3 days of strength training.

    Monday: 20 minutes of HIIT (usually the elliptical), chest/back, finish off with abs.
    Tuesday: 20 minutes of HIIT, weighted abs and core.
    Wednesday: 20 minutes of HIIT, shoulders/arms, finish off with abs.
    Thursday: 20 minutes of HIIT, weighted abs and core.
    Friday: Any activity I choose.
    Saturday: 20 minutes of HIIT, Legs, finish off with abs.
    Sunday: Rest
    Wouldn't a person want to lift BEFORE cardio?
    squat - 225
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  8. #8
    My muffler fell out AnnieOlson's Avatar
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    Originally Posted by oregonchick76 View Post
    Wouldn't a person want to lift BEFORE cardio?
    Yeah, that seems strange...how in the heck can you lift after doing HIIT? I'm about ready to die after I'm finished lol.
    Cutting from 175lbs to 135lbs, see my journey: http://forum.bodybuilding.com/showthread.php?t=133641461

    "Ordinary people evade facts, become inconsistent, or systematically defend themselves against the threat of new information relevant to issues [about which they have preconceived ideas]." - Cognitive Psychologist Peter Wason, 1981

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  9. #9
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    Originally Posted by LoraJR72 View Post
    My trainer has me doing 20 minutes of HIIT 6 days a week with 3 days of strength training.

    Monday: 20 minutes of HIIT (usually the elliptical), chest/back, finish off with abs.
    Tuesday: 20 minutes of HIIT, weighted abs and core.
    Wednesday: 20 minutes of HIIT, shoulders/arms, finish off with abs.
    Thursday: 20 minutes of HIIT, weighted abs and core.
    Friday: Any activity I choose.
    Saturday: 20 minutes of HIIT, Legs, finish off with abs.
    Sunday: Rest
    Get a new trainer.
    259/137/341 @148

    265/160/340 @gym

    BTK OG

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  10. #10
    Registered User LoraJR72's Avatar
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    Smile

    Originally Posted by oregonchick76 View Post
    Wouldn't a person want to lift BEFORE cardio?
    I prefer getting it out of the way and doing it before. I've seen people do it either way.
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  11. #11
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    yea theres no cookie cutter way of training do what works for you
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  12. #12
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    Originally Posted by oregonchick76 View Post
    Wouldn't a person want to lift BEFORE cardio?
    I agree. Especially if you're truly doing HIIT, you wouldn't have enough energy to lift afterwards.
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    Lol @ being negged.
    259/137/341 @148

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    I could never do legs after HITT. I do 20 min; 2 min warm up at 3.8, then 90 sec 9.0-9.5mph-90 sec 4.0 mph. It is killer.

    But HITT is different for everyone b/c as you get fitter you get faster/or increase resistance for the same time period. So in theory someone just starting HITT training might not have a really killer session...

    regardless cardio is ideally done after weights, except for maybe a short warm up...
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    Originally Posted by LoraJR72 View Post
    I prefer getting it out of the way and doing it before. I've seen people do it either way.
    But after doing cardio, especially HIIT, the glycogen is depleted. If you are lifting to gain muscle (who isn't?) then that would be counterproductive.
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    Smile

    I also prefer to get my cardio out of the way first. I do HIIT training 6 days a week first thing in the morning. I drink a pre workout workout drink during my training like NO Xplode or Superpump with Xtend. I do 30 minutes of HIIT then 20 to 30 minutes moderate intensity, I workout hard! Then I eat breakfast and then lift weights ~ it works for me. I sweat so much that my t-shirt & sweatshirt are drenched, I have to change my workout clothes and blow dry my hair before heading to the weights. It's definitely more demanding on the body for sure, but if you eat oatmeal or a banana with a whey protein powder before you lift along with a preworkout drink, it should give you enough energy to be able to have a good tough workout.

    Originally Posted by oscuro View Post
    Hi Everyone,

    I am just wondering what the opinions for doing HIIT and weightlifting are. For optimal fat loss, and I know diet is huge when it comes to this, would you recommend doing HIIT 2-3 times a week and then weights on your alternate days? What I am wondering is if you would split up your body parts on your weight days, or would you try to do full body? Realistically I can get to the gym 4-5 times a week for at least an hour to hour and a half, so trying to see what is recommended. Thanks!
    Unleash Your Inner Power to Live a Ridiculously Happy, Fit Life!
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  17. #17
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    You don't need to train your abs every day, abs need time to recover as well, three times is more than enough... Just a FYI

    Originally Posted by LoraJR72 View Post
    My trainer has me doing 20 minutes of HIIT 6 days a week with 3 days of strength training.

    Monday: 20 minutes of HIIT (usually the elliptical), chest/back, finish off with abs.
    Tuesday: 20 minutes of HIIT, weighted abs and core.
    Wednesday: 20 minutes of HIIT, shoulders/arms, finish off with abs.
    Thursday: 20 minutes of HIIT, weighted abs and core.
    Friday: Any activity I choose.
    Saturday: 20 minutes of HIIT, Legs, finish off with abs.
    Sunday: Rest
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    Originally Posted by francci69 View Post
    I also prefer to get my cardio out of the way first. I do HIIT training 6 days a week first thing in the morning. I drink a pre workout workout drink during my training like NO Xplode or Superpump with Xtend. I do 30 minutes of HIIT then 20 to 30 minutes moderate intensity, I workout hard! Then I eat breakfast and then lift weights ~ it works for me. I sweat so much that my t-shirt & sweatshirt are drenched, I have to change my workout clothes and blow dry my hair before heading to the weights. It's definitely more demanding on the body for sure, but if you eat oatmeal or a banana with a whey protein powder before you lift along with a preworkout drink, it should give you enough energy to be able to have a good tough workout.

    looking great too! do what works for you
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    Talking

    Originally Posted by illiniStrive View Post
    Get a new trainer.
    LOL ^^^^^ this
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    Registered User Freak4Fitness's Avatar
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    Originally Posted by francci69 View Post
    You don't need to train your abs every day, abs need time to recover as well, three times is more than enough... Just a FYI
    Ya I am quite shocked that this is what an "experienced trainer" has put together

    I do abs 3 days a week
    HIIT if it's being done properly cannot be sustained 5 days a week for very long unless "your" HIIT sessions are not full all out?
    seems odd to me....
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    It's very possible actually... If your high point is a 8 or 9 not a 10, then you can sustain 30 minutes without burnout. I do it every day, I'm 41 years old and I'm much leaner than I was 10 & 20 years ago. Everyone's body is different, there is no one perfect fitness plan for that fits all, it's all about listening to your body, regular exercise & training and eating whole foods to achieve a ripped, strong physique.
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    Stronger by the Second robmad's Avatar
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    30 minutes sounds like a long time to call it "High intensity" but as i said initially, everyone is different.

    my HIIT is 10 minutes. after that, i would probably die. i do a 30sec sprint, followed by a 30 sec walk.

    also, doing this before weight training is against everything we know about how our bodies utilize energy and build muscle. if you know this, and still want to train this way, enjoy!
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    True HIIT involves intervals 60-90% of your MHR. After a few minutes, you will not be able to reach that 90% because of lack of creatine phosphate store recovery. Just because you continue more than 10-15min doesn't mean your perceived effort isn't high, but your EPOC won't be the same as it was in the beginning of the session. It will still work, it's all a technicality.

    That being said I would never have a client do 20-30min of cardio before a session. It is always AFTER...if you're getting good results from doing it before, you are going to get even better results from doing it after, either 20min HIIT followed by 10min SS, or 10min HIIT followed by 20min SS is the nail in the fat coffin.
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    I want to get into HIIT, but for logistical reasons I need to be at the gym for at least an hour (wait to get a lift home, etc). If I do true HIIT, there is no way I could go for an hour, but there is also no way I could effectively complete a weights session after doing HIIT. Should I do weights before HIIT? What about days that I only do cardio (PT and Osteo have told me to only do my current weights program 2 or 3 times per week).
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    Originally Posted by kdiamond55 View Post

    Me, myself, I'd rather eat one less pudding cup than suffer on the treadmill. To each his own I guess!
    I'd rather push my body than eat less! Very true - we are all so different.

    I pretty much stopped HIIT and gained the weight to prove it.

    Since I am not getting into the gym as often as I used to I am about to *try* an intermixed training style.

    I will do my heavy lift of the day - then 1 mile HIIT on treadmill - 2 more accessory exercises - then 1 mile HIIT on treadmill - 2 more weight exercises then 1 mile HIIT on treadmill (or full-body conditioning HIIT).

    If I can get the ball rolling again - the weight will fly off.

    In the past, I always did the HIIT work after weight training - that worked really well but I was in the gym a lot more often.
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    Originally Posted by hieronymous View Post
    I'd rather push my body than eat less! Very true - we are all so different.

    I pretty much stopped HIIT and gained the weight to prove it.

    Since I am not getting into the gym as often as I used to I am about to *try* an intermixed training style.

    I will do my heavy lift of the day - then 1 mile HIIT on treadmill - 2 more accessory exercises - then 1 mile HIIT on treadmill - 2 more weight exercises then 1 mile HIIT on treadmill (or full-body conditioning HIIT).

    If I can get the ball rolling again - the weight will fly off.

    In the past, I always did the HIIT work after weight training - that worked really well but I was in the gym a lot more often.
    You are basically doing Crossfit - that's the kind of stuff we do - cross functional fitness. It is a GREAT form of training!
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    Originally Posted by robmad View Post
    everyone is different. when i cut, i like to weight train 4x a week (body parts split) and do HIIT 2-3 times (10 minutes each time). when i bulk, i weight train 3x a week (full body workouts) and no cardio whatsoever. generally, this works very well for me. it all depends on your ultimate goals---obviously everyone want to preserve muscle, but are you concerned with dropping weight or adding size?
    This is my plan too. When I started bulking I was lifting AND doing cardio, but was exhausted and not recovering well between workouts. I am now doing zero cardio and am making good gains. When I start cutting, I'm just going to add in a couple sessions of HIIT and tweak the diet.
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    Originally Posted by illiniStrive View Post
    Lol @ being negged.
    Why'd you get negged?
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    Originally Posted by francci69 View Post
    I also prefer to get my cardio out of the way first. I do HIIT training 6 days a week first thing in the morning. I drink a pre workout workout drink during my training like NO Xplode or Superpump with Xtend. I do 30 minutes of HIIT then 20 to 30 minutes moderate intensity, I workout hard! Then I eat breakfast and then lift weights ~ it works for me. I sweat so much that my t-shirt & sweatshirt are drenched, I have to change my workout clothes and blow dry my hair before heading to the weights. It's definitely more demanding on the body for sure, but if you eat oatmeal or a banana with a whey protein powder before you lift along with a preworkout drink, it should give you enough energy to be able to have a good tough workout.
    To each their own I guess. To me this sounds extreme and not sustainable.
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    Originally Posted by robmad View Post
    30 minutes sounds like a long time to call it "High intensity" but as i said initially, everyone is different.

    my HIIT is 10 minutes. after that, i would probably die. i do a 30sec sprint, followed by a 30 sec walk.

    also, doing this before weight training is against everything we know about how our bodies utilize energy and build muscle. if you know this, and still want to train this way, enjoy!
    Yeah, when I do HIIT, I can taste blood... No way I could do 30 min of my kind of HIIT.
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