Currently I am probably 1 and a half/2 stone over a weight that i would consider my best weight. Im hoping to get the weight down with HIIT training how many time should i be doing HIIT a week 3-4? Should I compliment it with longer traditional runs or not bother? As well as this what sort of circuits can i do? Im not afraid of high intensity stuff so the harder the better tbh. Could somebody give me a good routine of Burpees squats jumping jacks etc that i can do?
First thing, why are you 21lbs over the weight you want to be? Second, why are you going on about cardio and training when it comes to your weight? The main this is diet which you haven't even mentioned. Sort that out and forget about attempting to burn the fat off for now.
Well to be entirely honest i was trying to put muscle on so have been on a high protein high calorie diet of about 3000 per day so the current diet that I had will obviously change but going into that diet i was probably heavier than I would have liked to be so have put on a bit more fat than i probably anticipated. My diet will now revert back but I want to hit the cardio hard to shed the excess as ive been primarily weight training for the past 3 months.
As long as you get your diet is sorted I wouldn't worry about doing a huge amount of cardio. If you're at a healthy weight you should only lose around 2lbs a week. When you are on a thought out diet you won't have to do any extra cardio on top of your training to lose the weight. It's when people try to lose too much weight too fast by doing cardio or whatever that they **** themselves over or end up dying.
the plan definitely isn't to die.... Basically eat well and exercise and it should drop off gradually but don't overdo it
If you're eating correctly and training, the weight will come off gradually. Take your time and make small adjustments to your diet until you get to the weight you want to be at.
I personally wouldn't be doing HIIT more than twice a week unless I was preparing for a fight. You want to maintain a level where you can stay consistent, and HIIT is very stressful on the body. If you enjoy doing longer runs you can certainly add one of those in and lighter interval runs are good cardio without putting ridiculous strain on your body. And maintaining the weights couldn't be a bad thing either. Deck of cards. Hearts = burpees, diamonds = hindu push ups, etc. Also, don't underestimate your diet. Keep a food log and make sure you're getting enough to fuel your workouts.
