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  1. #1
    Registered User dtraylor's Avatar
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    HIIT/LISS frequency-looking for a starting point

    I will be doing HIIT cardio for the first time to get ready for my next show. Ive been doing over the last few weeks and feel I have a good handle on the work outs. I am looking for starting point and how to mix in LISS cardio. 16 weeks out and my plan is 3x a week HIIT and 1 day a week LISS to start and then evaluate in a few weeks. How does this sound?
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  2. #2
    Registered User stubbee21's Avatar
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    As long as it keeps you losing 1-2 lbs per week and you are on track it seems fine. You can always play around with things as well. 2 HIIT/2 LISS, 2 HIIT/1 MISS/1 LISS, etc...
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    Originally Posted by dtraylor View Post
    I will be doing HIIT cardio for the first time to get ready for my next show. Ive been doing over the last few weeks and feel I have a good handle on the work outs. I am looking for starting point and how to mix in LISS cardio. 16 weeks out and my plan is 3x a week HIIT and 1 day a week LISS to start and then evaluate in a few weeks. How does this sound?
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  4. #4
    Eating all the gains Shredthetics's Avatar
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    You don't need cardio for your show, diet can get you there alone.
    But if you enjoy cardio(like myself) do it whenever and adjust your diet accordingly.

    I'm personally doing LISS 6 days a week(post workout) 7 weeks out of my prep.. making sure to burn 150-200 calories each session.
    I'll be switching to HIIT at the same frequency as I feel it has somewhat of an "Afterburn" effect with burning calories.

    Doing HIIT too often will hinder your recovery though.
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  5. #5
    Demon Fitness - Owner demonwareltd's Avatar
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    Honestly, that seems like too much cardio to start. I always recommend the minimum and then slowly increase it from their as weight loss stalls

    I would say 1 HIIT and 2 MISS per week to start. Remember you have 16 weeks to continually ramp up cardio (and cut calories) as needed.
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  6. #6
    Registered User adamrochester's Avatar
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    id go 2 xhiit

    2x 20 min liss

    lose 1lb a week when you stall take some carbs or fat out like 15-25gs next time add in 10 mins each cardio session ect.....
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  7. #7
    WOOOAH WORDS THAT KILL JanesLastResort's Avatar
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    HIIT every second day and MIIS/LIIS in the days between for me.

    Seems to be working at the moment! I might drop a day of cardio if it starts effecting lifts though.
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  8. #8
    Registered User dtraylor's Avatar
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    Thanks All may pull back to 2 HIIT and 2 LISS 20-30 min after training for the first 4 weeks and see where Im at.
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  9. #9
    Operation: Stupid Lean red_cat's Avatar
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    Seems like a little much, OP. No need to shoot all your bullets in the first week. Maybe just start off with 2 HIIT and 1 MISS?


    Originally Posted by Shredthetics View Post
    Doing HIIT too often will hinder your recovery though.
    Timing it correctly can help. I never do HIIT before a leg day for that exact reason.
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