High-intensity interval training HIIT

[Pvapour]

thats the balance I guess, then add 'in most time effective way'

to do accurately I just ordered: 'accu-measure' fat calipers to determine body fat start point & Polar RS800 HR monitor which enables data analysing.

Also bought an incredibly interesting 'truth about fat loss' book that describes how you need to determine your body type and composition before embarking on any fat loss program, talks about the different body types I referred to earlier in the thread, mesomorph, ectomorph, endomorph.

describes certain foods that speed your up your 'particular' metabolism based on your composition results, some crazy ideas, claims and results from the last 8 years, brilliant read.

[Ordinary_Chap]

Sounds interesting, I'm always open to new ways to alter my diet to bring about change faster! I've considered dumping whey for BCAA's and EEA's quite a few times.

I can't suggest enough the book called Ultimate Diet 2.0 by Lyle McDonald. It covers everything regarding fat and most effective ways to attack it.

http://www.bodyrecomposition.com/

If you google it there are plenty of download links for it.

[Pvapour]

if you want the PDF of mine then PM me, its only 4meg.

dont think my bikes made for my kind of sprint, snapped a frame bolt this morn as I put the power down big man points and very impressed with myself (yeh yeh the bike 5 years old)

Edited by Pvapour on Wednesday 30th March 11:25

[Ordinary_Chap]

Pvapour said:

if you want the PDF of mine then PM me, its only 4meg.

dont think my bikes made for my kind of sprint, snapped a frame bolt this morn as I put the power down big man points and very impressed with myself (yeh yeh the bike 5 years old)

Edited by Pvapour on Wednesday 30th March 11:25

Consider yourself PM'd!

Thanks,
Lee

[Pvapour]

sent

I feel quick changes happening just from 1 week so I have put all changes to the training schedule on hold until the fat calipers arrive, then I'll have a start point, not completely accurate but should measure the changes of a period of time if nothing else.

will document all current body measurements, strength stats, fitness stats v current training regime and time dedicated, this way even if only 'current stats' are retained but time taken to maintain is less, then it will mean a positive result.

will track current HR performance v new (and hopefully improved) as well.

do you know of any good bench mark tests for current fitness levels?

strength stuff I have a pretty good idea on, but as said, the fitness side of things I'm a little grey on

[Stevenj214]

So this is something new for me.

5'10, 89.5kg

My aim at the moment is to drop another 12.5kg, mainly through diet and increase fitness (for football) with treadmill HIIT.

Today was my first real session of it and I managed:

Warm Up

5mins @ 6kph

Intervals x 5

1min @ 16kph
1min @ 6kph

Cool Down

5mins @ 6kph

I was aiming for 8 intervals but only managed 5.

Am I doing it right?

[Driller]

Pvapour said:

Driller said:

Pvapour said:

eta - Driller, not sure if my 3 day gym program would be suitable for you? unless your after a maintain program for an old fart

How do you know I'm not one? You can pm the program if it's too embarrassing

not embarrassing at all



Week 1

Sesion 1
Chest
5 x Flat Bench Press
5 x Incline Flyes
3 x Cable x-overs
2 x Pull over’s

Triceps
4 x Ez bar overhead ext.
4 x kick backs

Sesion 2
Back
5 x wide grip Pull downs
5 x seated rows
3 x one arm cable pulls
2 x hyper extensions

Calves(alternate feet angle)
6 x Standing calf raise



Sesion 3
Shoulders
5 x wide press behind neck
5 x bent over flyes
3 x lateral raises

Biceps
3 x Alt. dumb. curls
3 x dumb. hammer curls
3 x cable through leg curls


Week 2

Sesion 1
Back
5 x narrow grip Pull downs
5 x t-bar
3 x one arm bench rows
2 x good mornings

Biceps
3 x straight bar curls
3 x one arm preacher
3 x concentration curls

Sesion 2
Chest
5 x Incline Bench Press
5 x Flat Flyes
2 x joined dumbell press
3 x dips

Shoulders
5 x dumbbell press
5 x upright rows
3 x shruggs

Sesion 3
Calves (alternate feet angle)
6 x seated calf raise

Triceps
4 x press downs
4 x single overhead ext.



Week 3

Sesion 1
Shoulders
5 x wide milatry press
5 x reverse pec dec
3 x 90 degree twist

Calves(alternate feet angle)
6 x Standing single calf raise


Sesion 2
Chest
5 x Flat Dumbell Press
5 x decline Flyes
2 x pec dec
3 x press ups

Biceps
3 x incline seated dumb
3 x single arm cable curls
3 x reverse grip ez bar curls

Sesion 3
Back
5 x wide grip chins
5 x reverse cable x-overs
3 x machine rows
2 x hyper extensions

Triceps
4 x close grip bench press
4 x single arm press downs


Week 4

Sesion 1
Biceps
5 x ez bar curls
3 x dumb. hammer curls
2 x overhead cable dble. bicep


Triceps
5 x behind head cable press.
5 x bench dips


Sesion 2
Back
5 x narrow grip chins
5 x heavy dumbbell rows
3 x fixed arc mach. pull downs
2 x good mornings

Shoulders
5 x machine press
5 x rev. seated incline bench
3 x single arm bent over cable

Sesion 3
Chest
5 x Incline Dumbell Press
5 x Flat Flyes
2 x pullovers
3 x cable x-overs

Calves(alternate feet angle)
6 x standing calf raise

Edited by Pvapour on Sunday 27th March 09:56

Jesus, I see what you mean!

[Ordinary_Chap]

Stevenj214 said:

So this is something new for me.

5'10, 89.5kg

My aim at the moment is to drop another 12.5kg, mainly through diet and increase fitness (for football) with treadmill HIIT.

Today was my first real session of it and I managed:

Warm Up

5mins @ 6kph

Intervals x 5

1min @ 16kph
1min @ 6kph

Cool Down

5mins @ 6kph

I was aiming for 8 intervals but only managed 5.

Am I doing it right?

Do you really want to weight 77kg? I'm the same height as you and would not want to be close to that weight!

Also how did you pick that weight?

I don't mean this in an offensive way, I'm just wondering why.

[Stevenj214]

Ordinary_Chap said:

Do you really want to weight 77kg? I'm the same height as you and would not want to be close to that weight!

Also how did you pick that weight?

I don't mean this in an offensive way, I'm just wondering why.

For all intents and purposes I am 'average' so the 77kg puts me just into normal BMI range. I can also see in the mirror, at a guesstimate, 8-10kg of excess fat.

So 77-80kg is a target but I'm not overly pre-occupied with it.

Since being an adult I have been as heavy as 105kg and as light as 80kg. At 105 I looked fat, at 85-90 I looked fine, at 80 I looked good.

[Ordinary_Chap]

Stevenj214 said:

Ordinary_Chap said:

Do you really want to weight 77kg? I'm the same height as you and would not want to be close to that weight!

Also how did you pick that weight?

I don't mean this in an offensive way, I'm just wondering why.

For all intents and purposes I am 'average' so the 77kg puts me just into normal BMI range. I can also see in the mirror, at a guesstimate, 8-10kg of excess fat.

So 77-80kg is a target but I'm not overly pre-occupied with it.

Since being an adult I have been as heavy as 105kg and as light as 80kg. At 105 I looked fat, at 85-90 I looked fine, at 80 I looked good.

Fair enough, I'm at 94kg and feel good although I'm hoping to get over 100kg fairly quickish!

Where has PVApour been anyway?

[Stevenj214]

Ordinary_Chap said:

Fair enough, I'm at 94kg and feel good although I'm hoping to get over 100kg fairly quickish!

Yeh, if I had decent scales or calipers, it would be body fat % I would have the target on. In the absence of those, a weight target will do.

Once I hit it, I'll decide from there what I want to do. Will most likely be to maintain it for football and climbing rather than bulking up.