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c3p
12-21-2006, 03:24 PM
I read that HIIT affects your hormones, is this true?
Is it acceptable for teenagers?
What method of HIIT have you found most effective (Bike, Run, Swim, etc.)?
Could you recommend any good HIIT routines?


My goals are to reduce my body fat until I can see my abs better.

Here is a small picture of what my mid-section looks right now:

http://i16.tinypic.com/2nge6fo.jpg

P.S. Does anyone have any idea of what kind of muscle/thing that looks like a V?

Thanks!

Kyle

stepto180
12-21-2006, 06:08 PM
those V things as you called them are your obliques

hitt workouts i would use a 2/1 ratio to start where you go easy for say 30sec then hard for 15 and continue that for 15-20min or how ever long you can go at firsst...eveentually if that get easy go longer or mess with your interval times or ratios
such as swicthing to 40sec easy 20 hard or 60 easy 30 hard
then eventuall making making it a 1:1 ratio with 30 sec easy 30 sec hard

preety easy to make it up as you go just remeber a stop watch

I have no clue what it does to hormone levels

c3p
12-21-2006, 06:44 PM
That is a bit werid since I have never worked my obliques in my life. You sound like you know what you are talking about so I will take your advice into consideration while I plan my new split. :)

c3p
12-22-2006, 04:12 PM
I found this little program/routine on bodybuilding.com:

Weeks 1-2

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Weeks 3-4

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Weeks 5-6

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Weeks 7-8

Monday - AM Full Body Weight Training

Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)

Wednesday - AM Full Body Weight Training

Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)

Friday - AM Full Body Weight Training

Saturday and Sunday - Rest

Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
Sprint is at 90-95% of your MHR




How does this look for starters?

Anthony
12-22-2006, 04:40 PM
First, you can see your abs fine. Stop worrying about your damn abs and start worrying about your sport or at the very least, how much you can squat! ;)


I read that HIIT affects your hormones, is this true?
Yep, in a good way.


Is it acceptable for teenagers?
Yes.


What method of HIIT have you found most effective (Bike, Run, Swim, etc.)?
As much variation as your imagination will allow.


Could you recommend any good HIIT routines?
Look up Tabata.


As for the routine you listed - it looks good, even though bb.com generally sucks for info. ;) Expect your 2nd & 3rd lifting days (wed/fri) to suffer a little until you get used to the HIIT.

c3p
12-22-2006, 07:09 PM
Wow. Thanks alot Anthony and stepto180!


First, you can see your abs fine. Stop worrying about your damn abs and start worrying about your sport or at the very least, how much you can squat! ;)


Hey you got to keep the ladies happy. :thumbup: I decided to take up HIIT because me and my friends are now playing soccer for 3 hours every friday and I want to dominate the game. outnumber

CosmicForce
12-24-2006, 11:40 AM
Here is a good HIIT routine.
http://www.trainforstrength.com/Endurance1.shtml

stepto180
12-30-2006, 11:58 PM
Look up Tabata.
.

oh man did you just suggest tabata (i hope you mean front squats)????

if you do these HAVE FUN !!!!!!!

stepto180
12-31-2006, 12:03 AM
c3p ---and I agree with anthony do squats ...they will do wonders for building a thick core which in my opnion will keep the ladies happier :)

c3p
12-31-2006, 07:16 AM
I try to lean away from squats because of the direct stress on my knees. Will hack squats work?

Anthony
12-31-2006, 07:55 AM
oh man did you just suggest tabata (i hope you mean front squats)????

if you do these HAVE FUN !!!!!!!

Tabata HIIT can be done with just about any exercise ... it's a protocol, not an exercise. :)