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Hoofy
48,501 posts
152 months
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Hoofy
48,501 posts
152 months
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Anyone been using HIIT/Tabata training for an extended period? I've been reviewing my training and noticed that I'd stopped losing fat since the weather had got warmer around the Jubilee period (ok, it coulda been related to the 3 Jubilee parties I attended  ). The main difference was that I had stopped doing the HIIT that I had been doing for about 6 weeks because it was too hot in my house. In the last week, I've started HIIT again, and things seem to be moving in the right direction once more. Anyway, my review had coincided with someone sending me a link to 6weeksixpack.com. I signed up out of nosiness and it seems that he alternates between cardio and weights for 6 days with the 7th day being a resting day. The interesting thing is that he incorporates the Tabata principle for all days bar day 6 which is a weights day. In other words, for the first two weights days, they're Tabata-based with lighter weights, doing, for instance 20 seconds of press ups and 10 seconds of rest rather than a specific number of press ups. Anyone trained this method for a decent period of time? What kind of results have you obtained? Hm. I guess this is no different to the likes of P90X when you think about it.
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ApexJimi
8,174 posts
113 months
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Tyrewrecker said: ApexJimi said: Didn't think this warranted a thread of it's own, so I thought I'd stick it in here - Which of the following would be more effective for fat burning? An 11 mile cycle, pretty much totally flat with no elevation. A 6 mile cycle, lots of steep elevation with only a couple of flat bits inbetween I'm guessing the latter is more effective, what with the similarites to interval training? (plus I get to come back down with my hair on fire ) B IMHO. So me and tyrewrecker are correct with the hilly run then?
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Lost_BMW
10,839 posts
46 months
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Hoofy said: Anyone been using HIIT/Tabata training for an extended period? I've been reviewing my training and noticed that I'd stopped losing fat since the weather had got warmer around the Jubilee period (ok, it coulda been related to the 3 Jubilee parties I attended ). The main difference was that I had stopped doing the HIIT that I had been doing for about 6 weeks because it was too hot in my house. In the last week, I've started HIIT again, and things seem to be moving in the right direction once more. Anyway, my review had coincided with someone sending me a link to 6weeksixpack.com. I signed up out of nosiness and it seems that he alternates between cardio and weights for 6 days with the 7th day being a resting day. The interesting thing is that he incorporates the Tabata principle for all days bar day 6 which is a weights day. In other words, for the first two weights days, they're Tabata-based with lighter weights, doing, for instance 20 seconds of press ups and 10 seconds of rest rather than a specific number of press ups. Anyone trained this method for a decent period of time? What kind of results have you obtained? Hm. I guess this is no different to the likes of P90X when you think about it. Sort of, similar, but not always formally/precisely Tabata. Basically, lighter weights, supersets and circuits with either little (or no) rest or short intervals using a timer - like 30 seconds on - 15 or 30 seconds off, or work for 1 to 5 mins on and 30 seconds off. I have done this for extended periods using both weights and bodyweight/medicine ball/cable work. It has really helped me shift weight and fat and some body parts have grown in size - but after neglect/loss so maybe a muscle memory effect? - mainly delts and pecs, but not all (back and legs are smaller than they used to be) but for fitness and weight loss I really rate this type of work.
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ED209
2,989 posts
114 months
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A bit of a shoulders session in the gym followed by a quick 2 miles on the treadmill. Took my running for this calander year past the 500 mile mark.
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Hoofy
48,501 posts
152 months
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Lost_BMW said: Sort of, similar, but not always formally/precisely Tabata. Basically, lighter weights, supersets and circuits with either little (or no) rest or short intervals using a timer - like 30 seconds on - 15 or 30 seconds off, or work for 1 to 5 mins on and 30 seconds off.
I have done this for extended periods using both weights and bodyweight/medicine ball/cable work. It has really helped me shift weight and fat and some body parts have grown in size - but after neglect/loss so maybe a muscle memory effect? - mainly delts and pecs, but not all (back and legs are smaller than they used to be) but for fitness and weight loss I really rate this type of work. Cool. This is my primary focus at the moment. Today, we did deadlifts, bench, db clean and press, plyo pull ups and plyo horizontal rows, focusing on lighter weights, higher reps with plyometrics in mind. Gonna do this for the next 3 months as my gym buddy has a wedding to star in at the end of it!
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balders118
Original Poster
3,285 posts
38 months
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Squats, bench press and dips. Squats were hard, benched 137.5kg for 2 today, first time I've tried it and didn't quite get the second rep. Dips were hard too.
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Lost_BMW
10,839 posts
46 months
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Yesterday just push ups so intend doing two sessions today.
First thing after waking was 20 x 1 min rounds on heavy bag super-setted with 20 x 1 min rounds of free squats (40+ per set) with no rest periods at all.
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BenM77
2,155 posts
34 months
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7 night shifts start tonight with the first three being 12 hour nights  Just did a mish mash of exercises, presses and rows etc.
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Tyrewrecker
6,419 posts
24 months
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ApexJimi said: So me and tyrewrecker are correct with the hilly run then? I would be surprised if anyone could prove otherwise.
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Halb
18,096 posts
53 months
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Hoofy
48,501 posts
152 months
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You'll feel it tomorrow morning when you go to push your quilt off you and fail.
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ApexJimi
8,174 posts
113 months
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^^ FFS! As for me, squats on Tues, along with seated strict DB shoulder press. Took it easy because I could feel the beginnings of a cold coming on. Fast forward to tonight and the cold is here, so spent a couple of hours in a steaming bath, with a single malt 
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Lost_BMW
10,839 posts
46 months
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Cable Pulldowns - 180lb - 1 x 50
Dumbbell pullovers - 80lb = 1 x 13 + 6 (first time in over 20 years! Not good for either my dodgy right elbow or thumb and lost the grip position on 13 and then did the rest after a pause)
Seated cable rows - 180lb = 1 x 20
T Bar Row - 135lb = 1 x 20 (hand over hand grip)
Tweaked the old injury strewn disc on my lower spine, felt a brief 'pull' or twinge just left of centre, getting in position on 1st rep! Adjusted position and no more problems but, now stiff and sore and awkward when I move - need to find a safer alternative, any ideas?
Upright Rows - 140lb = 1 x 15, 1 x 12
T Bar Rows - 135lb = 1 x 15 medium grip with handle, 1 x 12; 1 x 15 with close grip
Single arm rows - 90lb 1 x 15
Seated cable rows - 180lb = 1 x 20
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996 sps
5,717 posts
86 months
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Hoofy said: Anyone been using HIIT/Tabata training for an extended period? I've been reviewing my training and noticed that I'd stopped losing fat since the weather had got warmer around the Jubilee period (ok, it coulda been related to the 3 Jubilee parties I attended ). The main difference was that I had stopped doing the HIIT that I had been doing for about 6 weeks because it was too hot in my house. In the last week, I've started HIIT again, and things seem to be moving in the right direction once more. Anyway, my review had coincided with someone sending me a link to 6weeksixpack.com. I signed up out of nosiness and it seems that he alternates between cardio and weights for 6 days with the 7th day being a resting day. The interesting thing is that he incorporates the Tabata principle for all days bar day 6 which is a weights day. In other words, for the first two weights days, they're Tabata-based with lighter weights, doing, for instance 20 seconds of press ups and 10 seconds of rest rather than a specific number of press ups. Anyone trained this method for a decent period of time? What kind of results have you obtained? Hm. I guess this is no different to the likes of P90X when you think about it. Hoofy this is all I do alongside mountain biking and swimming, started losing interest with heavy weights but haven't really noticed a major decrease in strength. I don't do P90X but I do take classes through Insanity, what differences have I noticed? Well I do a 5 mile time trial around Tal Y Bont reservoir in which my time has drastically improved, same with my X Fit comps, I'm doing the Great Manchester swim this Sunday and have a 6 hour mountain bike race in Surrey on 15 Jul 12, I'm sure the training I'm doing has improved my lung capacity and my endurance plus body resistance strength is feeling good.
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996 sps
5,717 posts
86 months
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Hoofy said: Anyone been using HIIT/Tabata training for an extended period? I've been reviewing my training and noticed that I'd stopped losing fat since the weather had got warmer around the Jubilee period (ok, it coulda been related to the 3 Jubilee parties I attended ). The main difference was that I had stopped doing the HIIT that I had been doing for about 6 weeks because it was too hot in my house. In the last week, I've started HIIT again, and things seem to be moving in the right direction once more. Anyway, my review had coincided with someone sending me a link to 6weeksixpack.com. I signed up out of nosiness and it seems that he alternates between cardio and weights for 6 days with the 7th day being a resting day. The interesting thing is that he incorporates the Tabata principle for all days bar day 6 which is a weights day. In other words, for the first two weights days, they're Tabata-based with lighter weights, doing, for instance 20 seconds of press ups and 10 seconds of rest rather than a specific number of press ups. Anyone trained this method for a decent period of time? What kind of results have you obtained? Hm. I guess this is no different to the likes of P90X when you think about it. Hoofy this is all I do alongside mountain biking and swimming, started losing interest with heavy weights but haven't really noticed a major decrease in strength. I don't do P90X but I do take classes through Insanity, what differences have I noticed? Well I do a 5 mile time trial around Tal Y Bont reservoir in which my time has drastically improved, same with my X Fit comps, I'm doing the Great Manchester swim this Sunday and have a 6 hour mountain bike race in Surrey on 15 Jul 12, I'm sure the training I'm doing has improved my lung capacity and my endurance plus body resistance strength is feeling good.
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BenM77
2,155 posts
34 months
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996 sps said: Hoofy said: Anyone been using HIIT/Tabata training for an extended period? I've been reviewing my training and noticed that I'd stopped losing fat since the weather had got warmer around the Jubilee period (ok, it coulda been related to the 3 Jubilee parties I attended ). The main difference was that I had stopped doing the HIIT that I had been doing for about 6 weeks because it was too hot in my house. In the last week, I've started HIIT again, and things seem to be moving in the right direction once more. Anyway, my review had coincided with someone sending me a link to 6weeksixpack.com. I signed up out of nosiness and it seems that he alternates between cardio and weights for 6 days with the 7th day being a resting day. The interesting thing is that he incorporates the Tabata principle for all days bar day 6 which is a weights day. In other words, for the first two weights days, they're Tabata-based with lighter weights, doing, for instance 20 seconds of press ups and 10 seconds of rest rather than a specific number of press ups. Anyone trained this method for a decent period of time? What kind of results have you obtained? Hm. I guess this is no different to the likes of P90X when you think about it. Hoofy this is all I do alongside mountain biking and swimming, started losing interest with heavy weights but haven't really noticed a major decrease in strength. I don't do P90X but I do take classes through Insanity, what differences have I noticed? Well I do a 5 mile time trial around Tal Y Bont reservoir in which my time has drastically improved, same with my X Fit comps, I'm doing the Great Manchester swim this Sunday and have a 6 hour mountain bike race in Surrey on 15 Jul 12, I'm sure the training I'm doing has improved my lung capacity and my endurance plus body resistance strength is feeling good. It is how I prefer to train, I like full body conditioning circuits as for me they make more sense. Gaining fitness, strength and stamina (ooh, err) I didn't get too far with 'heavy lifting' before moving over to circuits and kettlebells so it is good to hear that someone with the experience of 996sps prefers this style
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996 sps
5,717 posts
86 months
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Cheers Ben - I do enjoy all training though weights included, but I do like going into lactic at the moment. Tabata really does make me work especially if I'm taking a group. Make sure you try an Insanity workout on one of your shifts, really do enjoy it.
I'm loving those Beaverfit cages and TRX at the moment as well although prefer UK Pro mainly as 2 anchor points done the TRX course in Bedfordshire on Monday mainly just to learn some different exercises, the handstand press ups are hard as your so unstable. But again its another bit of kit to compliment training.
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Lost_BMW
10,839 posts
46 months
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BenM77 said: It is how I prefer to train, I like full body conditioning circuits as for me they make more sense. Gaining fitness, strength and stamina (ooh, err) I didn't get too far with 'heavy lifting' before moving over to circuits and kettlebells so it is good to hear that someone with the experience of 996sps prefers this style Definitely moved that way myself over the last year or two. Found it very hard after years of more traditional weight lifting even though I'd moved to short rests. The fact that I found it so hard - breathing, endurance etc. - was what convinced me that I should go this way as, clearly, the old 'stuff' hadn't given me much except some basic strength.
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Lost_BMW
10,839 posts
46 months
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5 mins running
1 x 3 min round on speedbag
30 secs rest then
12 x 1 min rounds on suspended ball - practising full speed/power shots, one at a time, with 30 second rest intervals
then
13 x 1 minute rounds on wrecking bag, technique drills (30 secs) then power focus (30 secs for that shot or combination) with 30 second rests
then a slightly daft tri-set:-
lateral raises with 5kg rubber hex plate in each hand x 100 (first 50 together non-stop then the rest 5 at a time arm-to-arm until 90 and the last 10 as one joint set) to..
.. dumbbell press @ 32Kg x 21 to..
.. pushups ~ only managed 11. Still keeps the woodworm at bay.
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