Guest guest Posted December 12, 2006 Report Share Posted December 12, 2006 You can use whatever bodyfat measurement you want - the only thing of importance is that you use the same method each time. At 01:07 PM 12/12/2006, you wrote: >1 - Can I use the body fat measurement taken at my gym as a starting >point? They use the machine that you hold up in front of you, after >they enter all your stats (weight, height, etc). Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 12, 2006 Report Share Posted December 12, 2006 LOL! If you're doing the HIIT the way it's written, it won't be scaling back! You can do whatever you want. But, if you don't do the program as written, at least for the initial 12 weeks, then how will you know if it worked well for you or not? WHy not start with the program as written, and then adjust in future months. n At 01:07 PM 12/12/2006, you wrote: >2 - The cardio: I am used to doing at least 30 minutes of cardio each >session - usually the treadmill at 3.5-4.5mph for the majority of my >time on it. Do I *have* to scale back to the graduated " schedule " for >cardio?? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 12, 2006 Report Share Posted December 12, 2006 1. Yes, just be sure to use the same machine at the same time of day and same hydration level next time you test. For example, you wouldn't want to test once in the morning before you exercise, and then do a follow up reading at night after a workout because the numbers would be thrown way off. You also wouldn't want to compare a reading from a handheld device to a reading from calipers or a tape measure. Stick to one method to get an accurate comparison. Note that the handheld devices tend to read several percentage points high, but they're consistently high so you can still use them to track progress. 2.You don't need to scale back anything, you basically need to double your normal efforts on the treadmill. :-) It's a shorter period of time but it's a near death experience if you do it right. After a series of VERY intense intervals, you should be panting, shaking, drenched in sweat, and praying for it to end. There are " high point " intervals where you really push yourself to your limits, and less intense (but still challenging) recovery intervals where you catch your breath slightly before blasting it again. It's this high intensity interval training (HIIT) that elevates your metabolism for hours after the workout and makes for major fat loss. If you just stroll at a moderate pace for 30 minutes, you only burn calories while you're on the treadmill. You won't see the same kind of results as someone who's burning fat at an elevated rate all day. If you want to do your normal moderate cardio, you can use it as a 10 minute warm-up or cool-down with the HIIT session, or as some bonus cardio after weight training. However, don't skip the interval training if you want a great transformation. > > 1 - Can I use the body fat measurement taken at my gym as a starting > point? They use the machine that you hold up in front of you, after > they enter all your stats (weight, height, etc). > > 2 - The cardio: I am used to doing at least 30 minutes of cardio each > session - usually the treadmill at 3.5-4.5mph for the majority of my > time on it. Do I *have* to scale back to the graduated " schedule " for > cardio?? > > Thanks!!! > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 Thanks so much for all the tips!!! I did 45 minutes on the treadmill tonight, not as hard as I should be because well...I was waiting for an answer here! LOL I did strength training as well, and am pushing myself a lot harder than I have been on that. I feel great! Skwigg wrote: > > 1. Yes, just be sure to use the same machine at the same time of day and > same hydration level next time you test. For example, you wouldn't want > to test once in the morning before you exercise, and then do a follow up > reading at night after a workout because the numbers would be thrown way > off. You also wouldn't want to compare a reading from a handheld > device to a > reading from calipers or a tape measure. Stick to one method to get an > accurate comparison. Note that the handheld devices tend to read several > percentage points high, but they're consistently high so you can still use > them to track progress. > > 2.You don't need to scale back anything, you basically need to double your > normal efforts on the treadmill. :-) It's a shorter period of time but > it's > a near death experience if you do it right. After a series of VERY intense > intervals, you should be panting, shaking, drenched in sweat, and praying > for it to end. There are " high point " intervals where you really push > yourself to your limits, and less intense (but still challenging) recovery > intervals where you catch your breath slightly before blasting it again. > It's this high intensity interval training (HIIT) that elevates your > metabolism for hours after the workout and makes for major fat loss. > If you > just stroll at a moderate pace for 30 minutes, you only burn calories > while > you're on the treadmill. You won't see the same kind of results as someone > who's burning fat at an elevated rate all day. If you want to do your > normal > moderate cardio, you can use it as a 10 minute warm-up or cool-down > with the > HIIT session, or as some bonus cardio after weight training. However, > don't > skip the interval training if you want a great transformation. > > > > On 12/12/06, melindav98 <mpayne@... > <mailto:mpayne%40triad.rr.com>> wrote: > > > > 1 - Can I use the body fat measurement taken at my gym as a starting > > point? They use the machine that you hold up in front of you, after > > they enter all your stats (weight, height, etc). > > > > 2 - The cardio: I am used to doing at least 30 minutes of cardio each > > session - usually the treadmill at 3.5-4.5mph for the majority of my > > time on it. Do I *have* to scale back to the graduated " schedule " for > > cardio?? > > > > Thanks!!! > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 Why are you doing the strength training on the same day as the cardio? n At 09:08 PM 12/12/2006, you wrote: >Thanks so much for all the tips!!! I did 45 minutes on the treadmill >tonight, not as hard as I should be because well...I was waiting for an >answer here! LOL I did strength training as well, and am pushing >myself a lot harder than I have been on that. I feel great! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 I do that a lot - I work a weekend shift - 13 hours for 3 days, so a lot of times, you have to do what works with schedules..... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 This is what I have been doing and I haven't gotten to the exercise portion of the book just yet. I've been reading the book while I do the treadmill (I guess that's a thing of the past now! Reading and doing the treadmill at the same time!) I'm doing the eating portion, and today will start doing the HIIT and alternating days of cardio/weight training. Wow, that's going to be hard to get used to! : / n wrote: > > Why are you doing the strength training on the same day as the cardio? > n > > At 09:08 PM 12/12/2006, you wrote: > > >Thanks so much for all the tips!!! I did 45 minutes on the treadmill > >tonight, not as hard as I should be because well...I was waiting for an > >answer here! LOL I did strength training as well, and am pushing > >myself a lot harder than I have been on that. I feel great! > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 Melinda, You'll love it once you get used to it. I used to spend twice the time in the gym with very little results. Now, I do my HIIT or my weights, and I'm out the door. It's easy to get into the habit because it's so efficient. Best Regards, beth Re: Couple of Questions This is what I have been doing and I haven't gotten to the exercise portion of the book just yet. I've been reading the book while I do the treadmill (I guess that's a thing of the past now! Reading and doing the treadmill at the same time!) I'm doing the eating portion, and today will start doing the HIIT and alternating days of cardio/weight training. Wow, that's going to be hard to get used to! : / n wrote: > > Why are you doing the strength training on the same day as the cardio? > n > > At 09:08 PM 12/12/2006, you wrote: > > >Thanks so much for all the tips!!! I did 45 minutes on the treadmill > >tonight, not as hard as I should be because well...I was waiting for an > >answer here! LOL I did strength training as well, and am pushing > >myself a lot harder than I have been on that. I feel great! > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 beth, I was just thinking this morning " Wow, no more hour and a half in the gym!!! " That will help me tremendously - as finding time to get there is hard with 2 teens in the house. Re: Couple of Questions This is what I have been doing and I haven't gotten to the exercise portion of the book just yet. I've been reading the book while I do the treadmill (I guess that's a thing of the past now! Reading and doing the treadmill at the same time!) I'm doing the eating portion, and today will start doing the HIIT and alternating days of cardio/weight training. Wow, that's going to be hard to get used to! : / n wrote: > > Why are you doing the strength training on the same day as the cardio? > n > > At 09:08 PM 12/12/2006, you wrote: > > >Thanks so much for all the tips!!! I did 45 minutes on the treadmill > >tonight, not as hard as I should be because well...I was waiting for an > >answer here! LOL I did strength training as well, and am pushing > >myself a lot harder than I have been on that. I feel great! > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 13, 2006 Report Share Posted December 13, 2006 I always do extra cardio on strength training days (usually 5 hours after I lift). After 2 1/2 years of BFL I have found that even with the intense cardio my body has gotten used to that and I have to do extra to lose weight. Bummer for sure but I may be the exception my thyroid doesn't work I have been taking medicine for 4 years now for that. But on a positive note I have lost 14.6 pounds in the last 10 weeks doing some BFL, some circuits, some 3 sets 15, lots of cardio (steady state, interval and HIIT) basically just changing it up lots. Michele T. >Why are you doing the strength training on the same day as the cardio? >n At 09:08 PM 12/12/2006, you wrote: >Thanks so much for all the tips!!! I did 45 minutes on the treadmill >tonight, not as hard as I should be because well...I was waiting for an >answer here! LOL I did strength training as well, and am pushing >myself a lot harder than I have been on that. I feel great! Quote Link to comment Share on other sites More sharing options...
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