FORUMS > Cardio Training Forum Rules

So i've been reading the posts regarding the advantages/disadvantages of cardio vs the advantages of controlling your diet.

But what about creating that 500 calorie a day deficit AND HIIT?

Two weeks ago, I decided I needed to lose some lbs. I hit 249 and swore I needed to drop about 40 of those lbs (i promise you, its allllll fat. Yuck!) So first thing to change was diet. Im eating lots of higher protein, higher fiber, lower calorie, lower fat meals. Veggies, fish, and chicken. Cut out soda pop altogether. Ive gone from a 3000 calorie a day diet to a 1200 calorie a day diet. At one point years ago a trainer told me my BMR was 1600. So right off the bat, I have a 400 calorie deficit.

I just started at the gym last week. The first day, my playlist motivated me to go twice as long and much harder than I had really intended to, but it also inspired me. I discovered I could DO an hour on the treadmill... so I talked to a friend who said Intervals were much better for me than just straight up jogging. So im running about 4.5 miles a day and burning 500+ calories.

That gives me a 900+ calorie a day deficit. However, the feeling im getting from some of the posts is, im not doing myself any favors!

I guess a little clarification would help. Do I need to eat more, do I need to run less? Am i doin alright?

Thanks for the advice boys... this is a great forum, friendly and welcoming. Im thrilled to have discovered it!

Hey man! Congrats on finally deciding to get rid of those pounds!

First off, your caloric deficiency is for the end of the day. What this means is, at the end of the day, after your last meals, after your exercise, you add up all the food you have eaten, subtract the exercise and THATS the number that you want to be negative 400-500 calories.

If you eat only 1200 calories a day, that is a 400 calorie deficit. But if you eat 1200 calories a day and burn 500 more, you are now at a 900 calorie deficit. This is NOT good. You need to replace most of those lost calories with nutritious ones, and aim for a end-day deficit of 4-500 calories.

HIIT is VERY good for the body, but does burn a lot. If you are averaging 900 calories deficient each day, your body will go into starvation mode, holding onto as much fat as it can.

So to answer your question about eating more or running less...its just depending on the day and the caloric balance. If you accidentally eat McDonald's or some other high calorie meal, then yes, more running. If you wake up late and don't get to eat as much, maybe don't run that day. Does this help? You are doin fine!

Another tip. Add weight training to your regimen. You need to do cardio 3-5 times a week, and on days you don't do cardio, consider lifting weights. Having more muscle makes it easier to burn fat!

And as usual, drink ~1 gallon of water a day!

Good luck bro, and let us know how it goes!

I'm by no means an expert on dieting, but I do know that I don't believe in it.

Personally, even eating the same crap and exercising will make you lose weight...slowly. As you become more interested in fitness so will your interests in a healthy diet and the pounds will further succumb.

I have never been overweight but body fat was at 22% in high school, now I"m guessing it's around 10%.

HIIT exercise will increase your appetite, let it. Just make a healthy choice, have 3 bowls of Raisin Bran instead.

That's just my humble opinion.

Efficient walking 1:09

Altering your walking routine may rev up your metabolism as CNN's Judy Fortin reports in this Health Minute.

http://www.cnn.com/video/#/video/health/2008/08/14/fortin.interval.walking.cnn

What is this hiit diet ?

hey dave
I am wondering how you are progressing? its been approx 3 months/90 days.
How much weight has come off. how has your training and diet progressed?

Your diet has to change.

One of your friends has the one right idea to apply:interval training.

Change/variety of training is critical. P90X program is an excellent example of this.
let us know how the battle goes.

jeepdave,

It sounds like your Calorie needs might be set a little low. Go to this link and calculate it again.

http://www.active.com/fitness/calculators/calories/

Over 500 cal deficit is getting into too much. You'll burn more muscle and gain fat if it goes too far.

dftwater,

HIIT is not a diet it is a type of cardio training. Stands for High Intensity Interval Training. You can find many posting on it here.

http://www.realjock.com/gayforums/122528

http://www.realjock.com/gayforums/262407

you will need to save 7000 kcal to loose a kilo so a bit more than 2 pounds. However the body will take energy from muscles first if nothing else is available, never train on a completely empty stomach. The split fat molecules burn in the fire of carbs which produce a byproduct to efficiently burn the fat, so it is actually counterproductive to not eat anything before a workout, I always eat at least a muesli bar... While you burn calories during HIIT its main advantage is increasing the caloric rate throughout the day and not that you burn more while doing it..If you go too low on your calorie intake your body will try to preserve as much as it can, and you have a harder time loosing weight than eating "normal".

Anyone know how much HIIT burns? My trainer says it can do up to nine times regular exercise.