So.. i'm looking to lose 1% of body fat a week… first of all, is it possible?
My waist is 38.5 inches.. i’m 19.
And according to "http://www.linear-software.com/online.html".
My body fat is around 26%. I’d like to be around 10% by the end of May, which leaves me with roughly 14 weeks.
For the last 4 months i’ve been getting my body into kick-ass shape mode. I’ve got a heart-rate monitor & 3 local YMCA gym facilities at my use.
For the last week i’ve been waking up and doing 20 minutes of high-intense-interval-training. I eat a healthy fiber breakfast, my snacks are 150 total calories or so of veggies, fruits, and nuts. My dinners consist of a stir fry with low-calorie dense foods + a lean meat.
Daily I take a multi vitamin, Coq10, vitamin C, Glucosamine, Calcium/Zinc/VitamnD, flax-seed oil, Cranberry extract soft-tablet and a Pomegranate soft-tablet.
Latley my workouts have been looking like:
Mon: (am) HIIT————(pm) rest
Tues: (am) HIIT———–(pm) CORE + 1h of yoga
Wed: (am) CORE———–(pm) Weights for upper body.
Thur: (am) HIIT————–(pm) rest
Fri: (am) HIIT————–(pm) rest
Sat: (am) Core————-(pm) Weights for lower body
Sun: Rest———————-Rest
^ With this workout i was losing 3 lbs every 2 weeks.
If I change my workout to:
Latley my workouts have been looking like:
Mon: (am) HIIT————(pm) HIIT + CORE
Tues: (am) HIIT———–(pm) HIIT + 1h of yoga
Wed: (am) CORE———–(pm) Weights for upper body.
Thur: (am) HIIT————–(pm) HIIT
Fri: (am) HIIT————–(pm) HIIT
Sat: (am) Core+Cardio–(pm) Weights for lower body
Sun: (am) HIIT———————-Rest
MY hiit workouts consist of about 6-10 20 second sprints, no more than 30 second rests, keeping my HR in the 70-85 percentile.
Once again, with a routine change, does it seem like a possibility of losing 14-16% body fat in 14 weeks?
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Tagged with: 1h • 3 lbs • 4 months • calorie dense foods • flax • flax seed oil • fri • glucosamine • gym facilities • heart rate monitor • hiit workouts • interval training • kick ass • lean meat • linear software • low calorie dense foods • multi vitamin • percentile • stir fry • ymca gym
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you may be doing a little too much HIIT training. HIIT training is something you add to a pre-existing workout…. it’s very taxing on the body- which is why it is recommended to only do it a couple-few times a week.
i would suggest to complete the HIIT training like 2-3 times a week- mostly on days where you aren’t lifting weights, or yoga. those other days, do a steady cardiovascular exercise, like 30-40 minutes on the treadmill, elliptical or bike, or even run. mixing different kinds of cardio up is as beneficial to you as mixing up your weight routines.
also imagine how tired you may be. with all of the calories you will be burning, did you take into consideration that you may have to raise you caloric intake to meet it? the second workout seems as though it’s going to make you so tired. the HIIT training seems great because you can burn just as many calories as a longer cardio session in a shorter amount of time. but sometimes you need those longer seady cardio sessions to get your body to work at it’s best. variety!
the first set of workouts seems to be a bit better. you were losing about a pound or so everyweek- which is healthy.