Lost about 50 lbs (6' tall, went from 245 to 195) recently with a mix of diet, weight trining and, 'normal' cardio. I think part of that time I probably just wasn't eating enough though, cuz even though I look much better my body composition is still poor, I think my bf% is in the high 20's.
Right now I'd like to focus more on targeting body fat and maintaining muscle (as opposed to just losing weight as fast as I can) with a goal of getting my bf% under 15%. I'd like to start an HIIT routine on my stationary bike, and I'm just looking for some suggestions. To start out I was thinking something like:
4-6 min warm up low intensity
30 sec high
1 min low
4-6 min cool down
then gradually increase the number of repetitions (or maybe move to 1min/2min cycles) as I improve. Any thoughts on this? One other main question I had is, when doing high intensity should I up the resistance level on the bike as well, or keep it the same and just pedal faster/harder? Does this matter or is it just about where your heart rate is during that time?
Thread: starting HIIT on stationary bike