Cardiomix

[skully]

So I am trying to lose fat and yes the word is trying....

I am suppousedly taking thursday's off, but I coulnd't finish up 2 HIIT's this week, which are only 10mins long each, anyway. I finished one, and second was suppoused to be today, but thanks to MONTHLY - no energy for HIIT, nor I feel comfortable doing so.

So I was thinking I would do somewhat of cardiomix tomorrow, moderate inensity with the following:

5 minutes treadmill
5 miuntes bike
5 minutes rowing machine
5 minutes cybex
5 minutes stepper
5 minutes ellptical.

That gives me 30 minutes of workouts. Would that be effective at all? I get bored with machines real quick & the time I'll be at the gym, there won't be any classes. Is that even considered a workout, even?

I did have a light day earlier this week on Monday which is a light cardio/yoga day and I did yoga. I can hardly consider that a real workout. So It's okay I do that tomorrow, correct?

Then have two MMA sessions in the following next 2 days.

fyi: I had a REALLY TOUGH legs workout today as well, was sweating like a fountain

[Boss Man]

Your workout is too reliant on a lot of Cardio equipment being free, as you're using 6 different machines for 5 minutes each.

I'd split the workout in half If you're doing the workout say 2x a week, so you then do the first 3 exercises for 10 minutes each, then next time you want to do such a cardio workout, do the second lot of 3 exercises for 10 minutes each.

So you'd end up with something like this.

Workout one.

10 minutes treadmill
10 minutes bike
10 minutes rowing machine

Workout two

10 minutes cybex
10 minutes stepper
10 minutes ellptical.

[skully]

I just hate traditional cardio so much, but I need to do a bit more of steady cardio and im the kind who can't stay in one machine past 10 minutes.

[skully]

Music. Book on tape, or a regular book or magazine. TV. Distract yourself. Or get some fun workout videos for your home. I like videos.

Haha! I always lsn to music while working out...I just find it hard to do any cardio on own for a long period of time, other than say, boxing, which I already do twice a week as part of the MMA classes. I do know I need one steady cardio a week, though...and that's so borinnnngggg! I never honestly tried using videos, but I find it hard to follow steps and moves, it took me more than 6-8 months to get the hang of the proper moves of boxing..etc.

I really dont know what to do.

I already do 2 MMA classes ( in short is, drills, circuit training, bodyweight strength training, kickboxing and boxing) in an hour. & I do on the a 10-minute once or twice a week. Is that enough cardio?

[Bonnie]

Who told you that you need to do steady state at all ? The last 18 months I spent only doing HIIT, was great for fat loss.It has only been the last 3 weeks I added steady state on TOP of the HIIT.If you want not boring try the sprints in journal that allison posted, there is one word for that cardio...WEEeeeEEEee

Steady state for 45 minutes = fat as fuel source for 45 minutes..until you step off the machine

HIIT = carbohydrate fuel for 20 minutes....FAT as fuel for the next 24 hours after you step off the machine

45 minutes fat burn VS 24 hours fat burn ..which do you think will burn more ?

[skully]

haha! I already know that & I love HIIT, but honest to GOD i just don't find the time to do it nor have the energy for it.

After I finish fullbody workouts, swanso said I could do 10mins HIIT, I am truly dripping sweat and in a lot of pain by the end of workouts and just don't feel like I can step on a treadmill to do it.

I would then again want to do it with upper body workouts, since I am not using legs, but I get a conflict with the next day and training legs, will be overtraining them and might be sore and not be able to get through lower body day without performance being at risk.

The MMA class are technicaly filled with a lot of those High intensity exercises that I think it might as well just be the substitue to 20 Minutes HIIT a week. I am just very confused.

I have gained some muscle in the past couple of weeks, but I reduced calorie-intake a bit, yet I am storing fat out of no where!

I hate it when I don't understand body and what's going on with it. Bleh.

Might do HIIT tomorrow instead of YOGA and hope to GOD I will not wake up sore from today's fullbody workout and won't be sore for legs day.

FYI: I get sore A LOT and stay sore for days, it really affects cardio workouts.

[Bonnie]

That workout he posted was for a 3 x weekly workout, not full body & split per week, your not supposed to doing a legs day.

[skully]

That workout he posted was for a 3 x weekly workout, not full body & split per week, your not supposed to doing a legs day.

But check this: http://shapefit.com/forum/viewtopic.php?f=3&t=11179

It's full body (once a week)

Upper & lower splits (once a week each)

Lower split means legs + core.

It's actually working great with me.

[Boss Man]

HIIT = carbohydrate fuel for 20 minutes....FAT as fuel for the next 24 hours after you step off the machine

Unfortunately that probably wouldn't happen. The myth the body burns fat for hours after training, is to knowledge pretty much just that, a Myth. The body goes back to burning calories not long after your first post-workout meal.

[Bonnie]

Well then maybe it just burns more, if you do HIIT instead of steady state.How exactly can one tell exactly what fuel it burns at a greater percentage ? In course I was taught it is fat, due to the fact the body burns fat at rest & when your metabolism is boosted up from HIIT, it will burn a greater amount of it.A lot of articles/books boast actually 24 to 36 hours.

Skully what happened to following a plan for 6 weeks ? This obsession with legs in opinion is not helpful.

[Bonnie]

So does this mean the body does NOT use fat as its preferred fuel source during rest ? If so they are teaching incorrect information in the courses & that would be something to be addressed.

[Bonnie]

If all instructors can't get something as basic as what the preferred fuel source at rest is, there is something wrong with that. Basically the entire personal training course for North America must be incorrect also.I'm not buying it.

[skully]

Well then maybe it just burns more, if you do HIIT instead of steady state.How exactly can one tell exactly what fuel it burns at a greater percentage ? In course I was taught it is fat, due to the fact the body burns fat at rest & when your metabolism is boosted up from HIIT, it will burn a greater amount of it.A lot of articles/books boast actually 24 to 36 hours.

Skully what happened to following a plan for 6 weeks ? This obsession with legs in opinion is not helpful.

I am still following the plan! I just wanted to add an extra cardio session here and there to lose some weight. =S. So confusing.

What I am doing is this now.

FRI MMA
SAT MMA
SUN Full body + HIIT (if i had any energy left)
Mon (Yoga or HIIT, if didn't do on Sunday)
Tuesday upper body + 15 mins light cardio
Wednesday lower body+abs
Thur Rest or just being active (walking lots)

[skully]

That's an interesting question here broughtup that I never thought about.

What does body burn or use as a fuel during rest.

I guess if I were to make an assumption, if I have lots of carbs in system and I'm not using them - that would be source 1

I guess if I had no carbs whatsoever, muscles would be source 2.

If I had enough protens to feed muscle, and decent amount of carbs (not overload), then it would be fat.

Am I making any sense at all?

Generally speaking, I know HIIT (in the long run) makes me really lose a lotof fat EVEN if eating habits weren't 100% as I have done that before & lost a lot of weight like 3-4 years ago.

in this and last week combined, I didn't do more than 40 minutes of HIIT (10mins, 10mins & 20mins) and I already feel like i have shrunk a little bit.

[Boss Man]

When you're asleep the body would cause Catabolism, when there's no Protein to use, as the body would scavenge muscle as a fuel source, however it would also be likely to scavenge Fat as the Fat would be used as a replacement for Carbs.