Building High-Performance Muscle™
John Meadows Coaching
 
Add Cardio or Lower Calories
1
 

Doh
Level

Join date: Mar 2005
Location:
Posts: 462

Hi JM,

I've been losing fat for the past 4 months and have dropped a significant amount of body fat to my current level at around 11-12%. I started with 2500 calories and bumped it down to 2300 calories. Recently, fat loss have begin stalling and I'm deciding what to do next. Would you recommend lowering calories further or begin adding cardio? At 2300 calories, I feel lowering it might be at a level that's too low since I'm sitting at 5'9" @ 180lb.

  Report
 

John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1610

I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM

  Report
 

SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12051

John Meadows wrote:
I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM


John - What do you consider "HITT" cardio? Can you give a couple examples?

Thank you.

  Report
 

John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1610

SteelyD wrote:
John Meadows wrote:
I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM


John - What do you consider "HITT" cardio? Can you give a couple examples?

Thank you.


My personal favorites are using modalities that you can go BALLS OUT for 10 seconds on then go slow fro 50 seconds. Doing this from 8 to 15 minutes max. Spin bikes are my favorite....you can also use elitpticals....you can do sprints....my PERSONAL favorite is actually swimming...

JM

  Report
 

butcherman7
Level 10

Join date: Feb 2008
Location: Rhode Island, USA
Posts: 98

John Meadows wrote:
SteelyD wrote:
John Meadows wrote:
I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM


John - What do you consider "HITT" cardio? Can you give a couple examples?

Thank you.


My personal favorites are using modalities that you can go BALLS OUT for 10 seconds on then go slow fro 50 seconds. Doing this from 8 to 15 minutes max. Spin bikes are my favorite....you can also use elitpticals....you can do sprints....my PERSONAL favorite is actually swimming...

JM



I know that HIIT is high intensity interval training so what would HITT be, or is that just a typo ?

What you are describing as HITT training sure looks like HIIT training to me.

  Report
 

Doh
Level

Join date: Mar 2005
Location:
Posts: 462

I personally like 50m sprints and 50m walk. Usually it works out pretty well in terms of the intervals sprinting vs resting.

  Report
 

John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1610

butcherman7 wrote:
John Meadows wrote:
SteelyD wrote:
John Meadows wrote:
I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM


John - What do you consider "HITT" cardio? Can you give a couple examples?

Thank you.


My personal favorites are using modalities that you can go BALLS OUT for 10 seconds on then go slow fro 50 seconds. Doing this from 8 to 15 minutes max. Spin bikes are my favorite....you can also use elitpticals....you can do sprints....my PERSONAL favorite is actually swimming...

JM



I know that HIIT is high intensity interval training so what would HITT be, or is that just a typo ?

What you are describing as HITT training sure looks like HIIT training to me.



typo - my typing Skills suck....if oyu watch my posts...you will see oyu more than you, if oyu know what I mean...

JM

  Report
 

John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1610

butcherman7 wrote:
John Meadows wrote:
SteelyD wrote:
John Meadows wrote:
I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM


John - What do you consider "HITT" cardio? Can you give a couple examples?

Thank you.


My personal favorites are using modalities that you can go BALLS OUT for 10 seconds on then go slow fro 50 seconds. Doing this from 8 to 15 minutes max. Spin bikes are my favorite....you can also use elitpticals....you can do sprints....my PERSONAL favorite is actually swimming...

JM



I know that HIIT is high intensity interval training so what would HITT be, or is that just a typo ?

What you are describing as HITT training sure looks like HIIT training to me.



High intensity Turtle training :)

  Report
 

DanielDJ
Level

Join date: Apr 2011
Location: England
Posts: 200

^ LOL

John Meadows wrote:
I would add in HITT cardio personally...always try to keep calories reasonable, or you'll jus tkill your metabolism in the long run.

JM

How many times a week do you recommend? And what's your opinion on doing 'HITT' after weightlifting sessions?

  Report
 

Brett620
Level 1

Join date: Nov 2010
Location: Tennessee, USA
Posts: 686

JM,

I do a boxing workout for my HIIT. Would 10-12 min sessions on the heavybag 4-5 days a week at a very high intensity be too much? I have a timer where I do 30 sec bursts/rests intervals.

  Report
 

jmoney18
Level 3

Join date: Jun 2011
Location: New Jersey, USA
Posts: 66

Hey JM,

How do you like to set up your HIIT with a 5 day lifting split? Off days, immediately before or after lifting, or would you recommend hours between lifting and HIIT sessions?

Thanks

Joe

  Report
 

Tulkas15
Level 10

Join date: Jul 2011
Location: California, USA
Posts: 38

[Quote]My personal favorites are using modalities that you can go BALLS OUT for 10 seconds on then go slow fro 50 seconds. Doing this from 8 to 15 minutes max. Spin bikes are my favorite....you can also use elitpticals....you can do sprints....my PERSONAL favorite is actually swimming...

JM[/quote]


John, do you prefer swimming because you enjoy it or you find it to be more effective? There are some people that think swimming isn't the best method to loose fat for multiple reasons. IE, no gravity, some body fat is beneficial in swimming, etc. Thanks!

  Report
 

John Meadows
Contributor

Join date: Oct 2010
Location:
Posts: 1610

Tulkas - I like swimming because I sink so fast I have to swim my ass off to stay afloat. When I swim it's not like the slow front crawl you see people doing on tv..picture someone fighting for their life flopping about..that's me....it's very hard...

YOu have to really go hard to make this work, but when you do, you will be gassed after a handful of 15 second bursts.

JM

Boxing is ok, if oyu really go non stop for the intense part of the interval. You have ot be careful to not turn it into a long duration exercise though...

You can do HIIT after training (except on leg day).

JM

  Report
 

moogweasel
Level 4

Join date: Jul 2008
Location:
Posts: 225

John Meadows wrote:
Tulkas - I like swimming because I sink so fast I have to swim my ass off to stay afloat. When I swim it's not like the slow front crawl you see people doing on tv..picture someone fighting for their life flopping about..that's me....it's very hard...

YOu have to really go hard to make this work, but when you do, you will be gassed after a handful of 15 second bursts.

JM

Boxing is ok, if oyu really go non stop for the intense part of the interval. You have ot be careful to not turn it into a long duration exercise though...

You can do HIIT after training (except on leg day).

JM


I have had some pretty decent HIIT sessions pulling/dragging my sled after my leg workout. Felt no adverse effects (other than the usual 'after leg day' effects) - Kept it 15-20 minutes as my leg session was 45 minutes. I use the sled most days - either whole body, lower or upper as a recovery and/or conditioning tool, depending on how I feel. I have built up the ability the have what some would say a higher volume leg program than most. This took time and was pretty organic as I had no idea that I could push the volume so high at 35 years old. I do Muay Thai for 3-4 hours a week as well (30-40 minutes per day generally in the AM, weights/M-ball/Conditioning in the PM). The sled is the best thing I have ever used (made it myself)and I use it everyday. Linking to the post regarding recovery - buy/make a sled it's awesoem and there are loads of websites which examples and instructions. (pretty cheap as well)

Just my 2 peneth.

Great forum John. Everyone speaks very highly of you and rightly so.

moog

  Report
 

Tulkas15
Level 10

Join date: Jul 2011
Location: California, USA
Posts: 38

John Meadows wrote:
Tulkas - I like swimming because I sink so fast I have to swim my ass off to stay afloat. When I swim it's not like the slow front crawl you see people doing on tv..picture someone fighting for their life flopping about..that's me....it's very hard...

YOu have to really go hard to make this work, but when you do, you will be gassed after a handful of 15 second bursts.

JM

Boxing is ok, if oyu really go non stop for the intense part of the interval. You have ot be careful to not turn it into a long duration exercise though...

You can do HIIT after training (except on leg day).

JM



John, I actually swam in college so I'm well aware of how difficult swimming can be! I was curious of your preference because it's seems like I've seen people against swimming for leanness in recent years. Thanks for your time.

  Report
 

devilmanVISA
Level 100

Join date: Sep 2005
Location: Texas, USA
Posts: 175

Wait. John I think I've been doing these all wrong. You mean I need to take my balls out for 10 seconds...? And... how is my wife supposed to be doing them then? Or does she take my balls out too? I may need to find a different gym...

Low hanging fruit, could not resist.

Jeez I totally feel you on the swimming thing. It freaks people out how fast I sink like a damn stone. But our pool is too short for any sort of sprints, and I'm nowhere near brave enough to even go into the lap pool room at 24HR, much less get into the water.

  Report
1