Aerobic vs Anaerobic

[j_lingo]

Hey everyone!

First of all just want to say I'm happy to be a part of this forum. I'm a new member here and have been training for about 1 year. I want to know what works best for getting cut! I have bulk on me atm. I'm 91 Kg's and 5'7 but I want to lost my gut and like I said before get cut up. Today I did a interval session. Really light jog for 1 min then hard (60-70%) for another min. did this 5 times then rested for 4 minutes then did the same thing again. During this I was totally wasted! Will this get me more cut and lose body fat then the 40 minute jog?

Thank You!

[teamfatboy]

Yep, you're def on the right track, what you're effectively describing is High Intensity Interval Training (HIIT), which is amongst the most effective, time-efficient ways of using cardio.

But, go harder!

Instead of 1m on/ 1m off, try 30s on/ 60 off but when you're on, really aim to fly.... if you have to, leave the belt on your "high" speed and just stand on the sides to recover, that way you avoid the time when the belt's speeding up/ slowing down.

If you were to do 4 blocks of 5x 30s on/ 60s off, that would probably tune things up - and it will definitely be a lot more effective than a 40m jog.

Of course, it won't mean diddly-squat if you haven't got your diet tuned up...

[j_lingo]

This is my diet plan at the moment.

Breakfast -cereal or porridge

In between breakfast and lunch - fruit

Lunch -Sandwiches

In between lunch and dinner - sandwiches or nuts

Dinner -????

For dinner I will have rice with vegetables (potato, peas, carrots etc)

But I am unsure about good healthy meat to keep mass and get you cut. I have a low budget as well being a student so is mince good?

[j_lingo]

what do you mean by

"if you have to, leave the *belt* on your "high" speed and just stand on the *sides* to recover, that way you avoid the time when the *belt's speeding up/ slowing down.*"

If you were to do 4 sets of 5x 30s on/ 60s off. How many mins rest in between sets and when I go for the 30 secs how hard do I want to push? 70%, 80%....

Thanks!

[HumanPerformance]

Yep, you're def on the right track, what you're effectively describing is High Intensity Interval Training (HIIT), which is amongst the most effective, time-efficient ways of using cardio.

But, go harder!

Instead of 1m on/ 1m off, try 30s on/ 60 off but when you're on, really aim to fly.... if you have to, leave the belt on your "high" speed and just stand on the sides to recover, that way you avoid the time when the belt's speeding up/ slowing down.

If you were to do 4 blocks of 5x 30s on/ 60s off, that would probably tune things up - and it will definitely be a lot more effective than a 40m jog.

Of course, it won't mean diddly-squat if you haven't got your diet tuned up...

Good advice here :nod:

[teamfatboy]

what do you mean by

"if you have to, leave the *belt* on your "high" speed and just stand on the *sides* to recover, that way you avoid the time when the *belt's speeding up/ slowing down.*"

If you were to do 4 sets of 5x 30s on/ 60s off. How many mins rest in between sets and when I go for the 30 secs how hard do I want to push? 70%, 80%....

Thanks!

Sorry, my bad, i assumed you were doing them on a treadmill, not running on the ground.

I would aim for four sets of five-times 30s on/60s off - each set will take 7m30s - recover for two-three minutes only between sets. You want to push as hard as you can... at least 85%, you should not be able to talk at all during the push, and barely able to talk in recovery between sets. That should take about 40m

Although it's impossible to provide precise guidance on when an individual moves into anaerobic activity without far more detail, the 85% is a good goal to exceed. This article and this one may help.

[j_lingo]

dang thats intense bro! not sure if I can do that atm lol

[j_lingo]

thanks for the info! I'll work to hit it

[nzmusclemonster]

[mike27]

are you wearing a heart rate monitor during the HIIT?

using ur resting HR etc and working out HR reserve?

thats the best way to make sure ur working hard enough on those sprints for the HIIT :nod: