Cardio HIIT Special Training Program. Click here https://personalhiittrainer.com. 9 Easy Facts About How Many HIIT Workouts Should You Do a Week? Fitness Described. You may be able to find the same material in another format, or you might have the ability to discover more info, at their web website. To get all these benefits, however, HIIT needs to be utilized properly, and your strength needs to be high. That’s what you’re going to find out here, and you’ll likewise leave with a handful of HIIT exercises for every situation, too.. HIIT fasts and anything but boring, as its exacting work-to-rest ratios make it perhaps the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to develop your whole workout, or apply it to simply a few sets to produce super-charged finishers. However you do it, what makes HIIT work is the strength.. Work-to-rest ratio is often brought in when talking about HIIT, and there are several accepted ratios you must think about. To improve physical fitness: intervals would typically include a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds). To train anaerobically (sport-specific training for power and explosiveness): rest periods are often longer to enable a more maximal effort, often a minimum of a 1:5 ratio (i.e. . You can’t coast through your work periods when doing HIIT. The protocol is created to provide you opportunities to go hard, so you need to benefit from those opportunities. That implies working hard, however it does not imply going completely one hundred percent with your strength. If you’re totally new to exercise, do not go truly all out simultaneously.. In group fitness settings (and among far a lot of trainers) HIIT and “interval training” are frequently utilized interchangeably. Make no mistake: Real HIIT requires you to be explosive and extreme during your work period. Fundamental period training, nevertheless, minus the high-intensity element, is what you see most on the group fitness scene: Work durations here are generally larger than pause.. It discovered that both HIIT and traditional moderate-intensity workout can minimize weight and waist circumference. Some researchers have discovered that HIIT increases metabolism for hours after exercise a lot more than running and weight training. This is called excess post-exercise oxygen consumption (EPOC, informally called afterburn), a measurably increased rate of oxygen consumption following laborious activity.
Why You Should NEVER Do HIIT Workouts Again! Have you ever wanted to burn fat and came across HIIT (Hight Intensity Interval Training) as a viable option? I must warn you… HIIT DOES NOT WORK TO BURN FAT! #burnfat #hiit #cardio. When HIIT workouts were first developed, they were super-quick, sevento 10-minute routines designed so that you could perform your chosen form of cardio at maximum effort. True HIIT is like sprinting (should make you feel like your gas tank is completely empty) if you’re doing a 30-second sprint during a HIIT interval, you shouldn’t be able to get to second 31 without wanting to collapse. (Source: Thomas Delauer). When it comes to burning fat, steady cardio is still the BEST option. Not only it does burn more fat than HIIT because of the energy systems that it uses but HIIT does only work if you’re doing it right… Which you are not.. In this video I’ll explain WHY you should prefer steady cardio instead of HIIT for burning fat and why you’ll see much better results.. �� ARE YOU A BULLDOG? ��. Take the quiz and find out. http://bulldogmindset.com/quiz-yt. �� MINDSET AND PHILOSOPHY ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4Xb3WUIWiP4I1JgU_XsVxj. ⭐ PRODUCTIVITY AND MOTIVATION ⭐. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4WbPR3jTJVriM_eEiMPoL2J. �� WOMEN AND DATING ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4WxZZo8BjWc8rzn2EDajMrd. �� FITNESS ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4URUVdvfWTMmjXjdLm2JjO6. �� DIET AND OMAD ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4VtqrBpIBfk2I-nnUgstkTt. �� ENTREPRENEURSHIP AND STARTING A BUSINESS ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4UqsBzZqFn1pHlp0s6Tswsy. �� REAL ESTATE INVESTING ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4X-_QMqeAeuTQ6KYdNFmuqZ. �� MASCULINITY AND BEING A MAN ��. https://www.youtube.com/playlist?list=PLjwWT1Xy3c4VNMguVD4vw64-iOLUcooxM. �� HOW TO LOSE FAT 101 FREE COURSE ��. https://www.youtube.com/watch?v=d7yWRS4s1C4&list=PLjwWT1Xy3c4Vpcgi0V_2wzXn7JYmmXcCi. �� STARTING AN ONLINE BUSINESS FREE COURSE ��. https://www.youtube.com/watch?v=r7oOWMyUD8M&list=PLjwWT1Xy3c4UXH9v19_QtE2xMQU378e6E. ► LINKS YOU MIGHT LIKE. Bulldog Mindset Website: https://bulldogmindset.com. Bulldog Mindset Membership: https://bulldogmindset.com/bdmm. Personal Coaching Services: https://bulldogmindset.com/coaching. If you have a question, email me at [email protected]
Subscribe Now: http://www.youtube.com/subscription_center?add_user=ehowfitness. Watch More: http://www.youtube.com/ehowfitness. If you’re trying to get a flat belly in a month, you’ll have to do a HIIT workout with a very particular frequency. Find out how often you have to do a HIIT workout to get a flat belly in a month with help from a fitness minister and certified peak performance coach in this free video clip.. Expert: Jay Jones. Filmmaker: James Goodwin. Series Description: Amazing fitness tips that can really help rejuvenate your body and reinvigorate your routine don’t come along as rarely as you might think. Get some amazing fitness tips that you can start using today with help from a fitness minister and certified peak performance coach in this free video series.
Cardio HIIT Special Training Program. Click here https://personalhiittrainer.com. What Does How Many HIIT Workouts Should You Do a Week? Fitness Do? If you’ve yet to try a high-intensity interval training (HIIT) cardio exercise, consider this your invite. Trainers everywhere like them since they’re typically fast, always efficient, and can be gotten used to practically any level of expertise. The only real secret? Just move as quickly as is challenging for you.. This six-move workout below will definitely get you there. A few of the workouts in the circuit are greater impact, however they can be quickly modified to be lower effect. For butt kickers, try marching in place, concentrating on using your core to pull your knees up to hip height each action.. For skaters, you can skip the dive and just take a large action to each side instead. If reverse lunges hurt your knees, attempt doing fixed lunges (or split squats) instead. To do those, you’ll start with your feet in a staggered stance and after that flex both knees to 90 degrees to drop into a lunge.. ( For the functions of the timed workout listed below, if you decide to do your lunges that way, you might do circuits 1 and 3 on the best side and circuits 2 and 4 left wing.) Whether you are customizing the workouts, make sure you do a brief warm-up firstwe like this one or this one.. Do each move in this HIIT cardio exercise below for your picked interval. At the end of each circuit, rest for one minute. Each circuit will be seven minutes overall, including the rest duration. Do the entire circuit four times for a total of 28 minutes. Keep in mind: You can quickly change the length of this workout by simply including or getting rid of a circuit.. Not every new fitness trend lives up to the hype. However high-intensity interval training, aka HIIT, has been precisely what its name promises: a big “hit.” This form of cardio exercise sprinkles periods of full-blown exercise, such as sprinting or fast-paced bodyweight work, with healing periods of either low-intensity exercise, such as walking at a sluggish pace, or total rest.
How Much HIIT Per Week to Lose Weight? Ultimate Guide To HIIT For Weight Loss: https://www.leanwithstyle.com/hiit-for-weight-loss/. How To Track Your Weight Loss Progress: https://www.leanwithstyle.com/track-weight-loss-progress/. ********************************************************************. My New IIFYM E-Book: https://www.leanwithstyle.com/iifym-ebook/. Supplements I use: http://bit.ly/2GhQwJM. Let’s chat! Facebook Christian Pinedo. Twitter @cpinedo52. IG @chris_pinedo. Website https://www.leanwithstyle.com. ********************************************************************. Leanwithstyle, ShredSmart, Radu Antoniu, Brandon Carter, Christian Guzman, Alphalete, Kinobody, Greg O’gallagher, Mike Matthews, BLS, Bigger Leaner Stronger, Legion, Legion Athletics, muscle4life, Arnold Schwarzenegger,
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How many times a week should you workout to build muscle and burn fat? Is three days a week best or 7? How often should you lift weights and do cardio? If you’re wondering how many days a week you should be training to get maximal results, watch this video.. ��FREE 6 Week Body Transformation Challenge: http://bit.ly/lose-fat118. �� Fat Loss Calculator: http://bit.ly/2wZHxu8. ���� If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(������, ������������, ������ ���� ��������): http://bit.ly/2ZhkbMk. Timestamps: Working Out 7 days a Week: 0:24. Forward Momentum: 1:37. Muscle Groups: 2:08. Over-Reaching: 3:04. Rest Day or Week: 3:24. Strict Strength Gains: 3:42. Routine: 4:09. Split Training: 5:16. Hypertrophy: 5:40. Strength & Full Body: 5:55. Fat Loss: 6:06. How many times a week should you workout to achieve the fastest and best results possible? That’s a question that I’m asked almost on a daily basis. Should I workout every single day should I only work out 3 times a week what’s the best method? Well im today’s video I’m going answer this question in a way that’ll end this debate once and for all. Let’s start by taking a look at the pros and cons of working out more frequently. Is there a benefit of working out 7 days a week? Most people would say no because you’re not giving your body any time to recover and Recovery is when your muscles grow. However an instant benefit of working out everyday is the insane forward momentum that you’re going to generate. People very rarely consider the impact of momentum on their Fitness routine. You guys have heard an object in motion stays in motion unless acted on by an external force and the same thing vice versa an object at rest stays at rest again unless acted on by an external force. Well when you work out 7 days a week contrary to popular belief it’s super easy to never miss workouts. The main reason why is because we’re creatures of habit and another reason why is because you have to spend zero time debating about whether to work out that day or not. So you don’t tax any willpower. It’s just a set part of your day everyday you go to the gym and you get your workout in, no questions asked. It’s just part of your routine, your habits that you engage in every single day. Believe it or not this can be super powerful I’ve done both working out 3 days a week and working out 7 days a week and believe it or not sometimes it was harder for me to make it to my 3 days a week then it was for me to make it to the gym every single day. And this is again attributed only to forward momentum. Momentum is something that’s not really talked about enough and it’s a shame because it really matters. To illustrate the power of momentum the reverse of working out everday would be not working out for let’s say the last year. I think we can all agree that getting your butt back into the gym after not working out for a year is about a billion times harder then getting to the gym after not working out for a day. The reason for that is because of momentum. Another advantage of working out everyday is that you have the ability of hitting your muscle groups more frequently. So if you’re trying to build muscle especially as a natural, to stimulate protein synthesis you’re going to have to work out more frequently. The best results that I’ve gotten in regard to building muscle have always come from hitting each of my muscle groups twice a week. Whenever I would try to hit my muscle groups once a week my progress would slow down. With a split routine like chest and back on one day legs on the next day and then biceps triceps and shoulders on the third day you can just take a day off and repeat that for a second time within one week. This will cause your muscles to get twice the amount of stimulation allowing you to build muscle faster as a natural lifter. So working out more frequently like 6 days a week or even every day does have a lot of benefits but there are cons as well. If you work out everyday you’re going to have a really tough time on the days that you’re inevitably sore from one of your previous workouts. This could eventually lead to what’s called over-reaching which is the precursor to overtraining. When you start over reaching and eventually when you over-train it’s like hitting a wall. all your energy is gone and you start getting less and less returns even though you’re putting in more and more work at the gym. That’s why even if you are working out everyday you should plan an occasional rest day or even a full week of rest. Resting for a week could really do you a lot of good. You may be surprised when you come back even stronger because you let your body fully recover. Speaking of strength, working out more frequently is probably not the best strategy for strict strength gains. If you’re trying to go more so for powerlifting strength gains… 3 days a week will probably be way better of a st…
Sticking to that guideline means you can consistently churn out three or four HIIT workouts per week, tops. “Even professional athletes generally perform at least one, if not two, easy workouts for every hard session like HIIT,” Holland adds. If you’re a complete HIIT newbie, though, the American Council on Exercise recommends you start with just one or two sessions per week for about. Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he.
Limit the time you spend with your heart rate above 90 percent maximum to 30-40 minutes per week and balance it with other, less demanding, workouts. How much HIIT you do should depend on how much time you dedicate to exercise each week. Recreational exercisers seeking enjoyment and good health 2x cardio workouts (30-45 mins). Though just how many HIIT workouts a week you can handle varies based on your current fitness level and goals, it’s generally a good rule of thumb to have at least one day of low-intensity exercise between two HIIT days, says Holland.
Sticking to that guideline means you can consistently churn out three or four HIIT workouts per week, tops. How often you work HIIT into your routine depends on your fitness goals, but Rosante recommends three to four days a week max, with a day or two of rest in. Our partners at Les Mills and the research they’ve commissioned suggest 30-40 minutes a week with your heart rate above 90 per cent.
That translates on average to two 30 to 45-minute HIIT workouts a week. If you’re properly conducting a HIIT workout, a 30-minute workout would include 15 minutes of HIIT and 15 minutes of recovery. In a study on Olympic speed skaters, Tabata found that a certain type of HIIT training – 8 rounds of maximum intensity 20-second intervals (at 170% of VO2 max) followed by 10-seconds of complete rest – was more effective at increasing the conditioning of his athletes than normal steady state cardio (at 70% of V02 max).
If you can’t do a whole 40to 45-minute session, do shorter workouts more often in the week. Here are some shorter HIIT workouts: 30-minute lower-body HIIT workout; 30-minute Tabata workout video. However, if you already do this and find that you’re short on time or that your strength workouts are getting lackluster, test the HIIT and strength training waters. Read on to see how you can take your strength session to a higher intensity. Take shorter rests.
The goal of HIIT is to elevate your heart rate quickly. This is usually done by. This translates to capping your HIIT sessions at two 30-minute classes per week-keeping in mind that, in a 30-minute class, typically only 10 to 15 minutes of the.
List of related literature:
Preferably, depending on the intensity and volume of training, allow 2 to 3 days between HIIT sessions.
Studies suggest a mere half hour of HIIT three times per week may yield the same physical improvements as an entire hour of normal cardio five times per week!
To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.
High-intensity interval training (HIIT) should not be done on consecutive days, so you will be doing the 10-20-30 training three or four times a week in addition to your band workouts.
Preferably, depending on the intensity (light, moderate, somewhat hard, vigorous, hard, or very hard) and volume of training, allow 2 to 3 days between HIIT sessions.
Prior to HIIT, be sure to have a sound general aerobic (cardiorespiratory) fitness base—that is, at least 6 weeks of aerobic training, five times per week, for 20 to 60 minutes per session.
Prior to beginning HIIT training, a person is encouraged to establish a base fitness level, which is consistent aerobic training three to five times a week for 20 to 60 minutes per session at a relatively high intensity for several weeks that produce certain cardiorespiratory and muscular adaptations.
Why can’t those questions be answered with simple precision? Basically he’s saying working out everyday is good and not good. At the end the question is NOT answered.
I work out ��️ 7 days a week for 2hrs, 365 days of year, no rest at all. But I wonder where the hell I got too much energy to do that? Sometimes I express myself.
Don’t think I buy the ‘momentum’ theory. It’s useful physics, but we’re talking more psychology when it comes to habits, more biology/physiology when it comes to fitness. Momentum seems like a clumsy analogy in those contexts. Just my 2c. Incidentally I have found a 1 day on/1 day off approach works best for me, which also jives with the 3-4 days a week approach presented here. But you do you.
Hello sir…i want to do a push to build my upper body like regular push up,pike,decline,wide push at spiderman push up 2 set in 10 reps in 1 month….it is good for 6 days and one day rest every week?or my plan was inproper?
In my opinion, work out everyday but that doesn’t mean weight training everyday, try doing a sport or martial arts some days, weight train 3 days a weeks, do hiit twice a week on the off days in the weekdays, ride your bike or go on a little jog or hike every day or other day, all those will add up and be beneficial
I have addison’s disease it mesns that my kidney’s are not producing cortisol on its own how does this affect me and working out with strength training? Do i need longer rest between sets? Do i need to be careful about other stuff? Like how much weekly volume how many days etc
In a gym session i train 2-3 connected muscle groups that had at least 1 off day inbetween to recover and are not sore/aching anymore. exception: calves, every other day.
For me 4 days a week is perfect! Allows me to see gains quicker than working out 3 days a week. And also it means I can have a life outside of the gym. I usually do 3 full body workouts were I hit each muscle. And I spend 1 day doing about a 15 min HIIT workout and push myself to the limit.
All my energy was consumed to constant listen to a non pause mauling. Please put in some micro pauses when talking or I will not be able to recieve and process all your good ideas and knowledge. Press pause whenever I want one might say, that will work as swif9 channel during commercial, no coming back ever…
hi, What do you say about High intensity musle workouts recomended by Mike Mentzer or Dr Mc Guff? They say only once a week is the way to go for muscle building. or max 2 full body workouts is starting point.
Thanks for trying to cut through the nonsense. I am a dedicated runner for many years and have gone through various iterations of cardio and weight training. The basics always work best. Lift heavy stuff to get muscle and run long distances (or some comparable cardio) with a sensible diet (fasting is ideal) to maintain or loss weight. Trying to combine them just weakens both. If I am doing HIIT it is just for fun. It can be a fun way to work up a sweat.
I go 3 days a week I wanna go more but I have medical issues of a livertransplant and a bad heart so it makes it hard for me but I’m trying everything like protein foods all that and working around my sickness
I think 4 days should be minimum for those who have the time to train more than 3 days per week, 5 days is the maximum for natties it all depends on duration and volume in my opinion.
#snapsquad THANK YOU FOR YOU MOTIVATION AND TECHNIQUE TIPS! Before following your steps I was doing most things wrong / incorrect techniques �� now whole different story ������
Bodybuilding is not a one-size-fits-all…. bodybuilding is Progressive training… I don’t think you have any idea what that means… some people that have never learned how to drive a stick shift, think I’ll just drive around in first gear… I think you’re stuck in first gear!
I workout 1hr 1/2 six days a week slit routines: Retiree����, I do work part-time ��just find time. I Eat Healthier Now. No eating after 7:00pm: I was weighting 238 lbs now 218. I do try to burn 1000 calories a day. 60 yrs old with high blood pressure hereditary. Since working out my blood pressure has changed tremendously were it needs to be �� My Workout Plans: MonWednesday: Cardiovascular / muscular endurance
TuesThur Flexibility, muscle Endurance, cardio
Fri Sat
Walk for at least 30mins:
Thanks so much for explaining how often to workout ��
Hey John, how about the other factors like increased testosterone production, muscle development, less inflammation, afterburn effects, etc the folks that argue for hit make a pretty strong argument and it’s multifaceted across a number of health and fitness benefits, but I have to agree from my own experience, when I switch to hit, my bodyfat increases.
if your unemployed and you have good physical condition with minor injuries when you train, and your experienced,you can even work out, 2 times a day,6 times a week and be okay, but you will need a lot of rest in between exercises.
I do 5 kilometres power walk/ run daily weights and calisthenics mon thru Friday… Weekends off from weights…ill take a day off if needed in the middle…
Max, I am most grateful for all these videos! I review them again and again because you help me to process information that I have been gathering from other websites and other resources. In all honesty, I would love to look like you, but I am learning from you how to create better fitness goals. Thank you.
when i wake up the first thing i do is a 30-45 min cardio session. than after dinner ill do my second workout with weights. i do this every other day. so 1 day of training than 1 day to rest and so on.. i always do a full body workout, i dont split my routine into legday and upperbody day
Who the fuck wants to work out every single day…common sense 101 will tell any one with half a brain that your body’s CNS isn’t built to sustain this for the long haul…..the purpose is to build your body for longetivity…not destroy it till you go catabolic and start destroying the very gains you aspire to attain
I work out 6x a week some of us have anxiety ok and I’m already used to it been two years consecutively you’d be surprised what the body can adapt to I also do yoga once a week to stretch and rest my muscles
I do 4 days a week sometimes I may throw in a extra day here and there…sometimes I will take a week off and then the next week I go harder. It depends on you its not etched in stone. You do have to workout more than two days a week to get some results. Listen to your body, don’t listen to anyone else. If your muscles or joints hurt or sore..its time to give yourself more than a couple days rest. I can’t stress this enough. Listen to your body, don’t listen to anyone else.
What you’re saying is 100% correct. It was proven back in the 1970s however lately people have forgotten about this fact for some reason. I do think however that competitive swimmers can do high intensity training for longer periods of time then people doing land sports.Thats not to say that high intensity training doesn’t have it’s place. However, LSD (long slow distance) is key for 99% of endurance athletes. https://scholar.google.com/scholar?q=long+slow+distance+training&hl=en&as_sdt=0&as_vis=1&oi=scholart
i like workingout every day because if i dont make it somthing i do every day im probably not going do it i will find something that i think is better than workingout thats why i like home workouts ive been doing p90x3 its only 30 min an all ive got to do is go down into the basement not drive 30 to 40 min to use some equipment someone has sweated all over ����������
Tell it to a pro block layer or other heavy construction laborer and he’ll laugh in your face. Work out a measly 3 or 7 days a week what for an hour or two. Lol. Try laying block everyday all day long for 20 years or more and you won’t worry about your little gym workout
I wanna workout 7 days a week, But splitting it and only doing 2x a perticulair muscle group a week seems pretty hard since i don’t want to build legs or abs, but just want to get bigger in my arms and chest.
I listen to my body and sometimes take a week off but I do like to train every day. When training everyday I do split routines 1 hour morning cardio and 1 hour 30 mins weight training for some people this’s to much but all round you do what’s best for you. ����
Fuck me 7minute video for a question that could be summed up in like 30seconds… any beginner watching this would understand like 5% of what your saying the rest of us just need you to stop talking
I do 20 minutes of HIIT once a week and have an active job that requires about 7 or 8 cumulative hours of plain old fashioned walking. I haven’t lost any cardiovascular fitness over the last 10 to 11 months and am actually making slow but steady progress.
I don’t do a whole lot of cardio since I already have a high metabolism and it’s actually hard for me to gain weight. Thanks Josef, I’ve been following you on snapchat/IG for a while but recently subscribed to your YouTube and love the videos. Very informative and motivating ���� #snapsquad
There is Peter carvell from sixpack factory, he proposes HIIT with weights, and i can tell you from my personal experience that i did almost all of his 6 weeks challenges and i Lost 8 kilos in 3 months,and i was actually doing a very low carb diet, i have to add that i had muscles well covered up by fat, and so they came out real nice, now i’m doing Warrior program by Greggy
You are definitely the most inspirational gym lad around bro! You are SO Underrated and I love the fact how detailed your answers are to the questions you receive. Dwayne Johnson maybe your inspiration, but you are mine! #SNAPSQUAD
I train 6 days a week. From personal experience I did the 7 days a week training since each muscle group only needs 48 hours of recovery and it could easily be done. Well let me tell you, for your own mental health I say it isn’t worth it.
I did it for 3 months straight and it eventually caught up to me. My body started breaking down, wasn’t seeing the progress I wanted for as hard as I was training, and I started getting sick of the gym. I was getting mentally tired of going in there and wasn’t getting as much joy out of my workouts. I had to take a straight week off to get my head right and went back to 6 days a week.
Guys and girls, don’t go more than 6 days; it’s critical for your sanity to take that 1 day off.
#Snapsquad Love all your videos and daily snapchats brother! Always learn something from you everyday and you keep me motivated to become the best version of myself! I never really did much cardio or core exercises until I started watching your vids and snapchats over a year ago, now I incorporate both into my training and the benefits have been outstanding! Thanks again man for keeping me motivated and as always, keep up the good work!! ������������
uhhh he did answer…. there is no definite amount, bc it differs per person! nothing is a quick fix. its hard work, commitment, and patience. you might not get there in a month, but maybe two or three months. Maybe even a year if severely over weight.
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The reason we do HIIT over a steady run is because running long distance flattens out the muscle whereas HIIT does not. We choose HIIT so as to not destroy the muscles we’ve been working so hard to build.
You can also do circute training. It’s essentially incorporating lifting and cardio at the same time. Instead of resting in a sitting position, you get up and run or work out and then get back to it. You dont lift as heavy but it’s great for your metabolism and you can still get hypertrophy. Better yet, you can train for power and get that explosive strength. It’s more fun and it burns callories while improving your metabolism.
I think at the end of the day, the reason hiit is really good is because a lot of people don’t want to dedicate an hour to jogging or biking in any given day
Isnt the recovery time 48hours? So if i hit muscle groups every 48hours is fine and i wont overtrain right? I workout everyday now because i feel like i will be more consistent and will not quit gym as i usually do
There is a professional yt ATHLEANX who has even trained with many celebrities, in his recent video he gave hit workouts to loose fat? I am confused who to listen???����
HIIT is just more similar to weights but with less variations on the excercises. You are better of with just weights + easy long cardio for weightloss.
For the people that wanna lose fat and maintain or build muscle you should focus on hypertrophy and heavy lifting (6-15 reps). Cardio should be done by walking because it burns calories but doesn’t tax the body as much. When I am cutting I do 2 somewhat hiit workouts a week (sparing with my friends or the heavy bag) but only because that’s the only kind of hiit I like and I don’t like to go under 2200kcal when I’m cutting because I feel like shit… I’m sure John will say the same thing so I’m gonna watch the vid now.
You’re coming to this conclusion with basic arithmetic. There’s a much more complex science behind it and you’re not acknowledging the increased fat burning effects between workouts. With HIIT you actually burn more fat when you’re not working out. To your point though, most people who think they’re doing HIIT are actually just doing their normal workout with little to no breaks. All that being said, by far the easiest method of losing fat is IF.
I agree 100%!!! I have recently lost 27lbs from L.I.S.S (Low Intensity Steady State) cardio…One Meal A Day & walking 2hrs a day, every Saturday & Sunday..the bodyfat just melted off. If I felt my muscles were beginning to look flat, I’d replace one of the days w/ a full body weightlifting workout.
I really relate with this from doing track. You can only do so many sets of HIIT especially Sprinting. It’s not easy, we’d only have 2-3 intense workouts per week.
The issue with long cardio sessions are that the body becomes more efficient at using the energy. So while a beginner might burn 2000 kcal in a certain time, a year later it might be only 1000 kcal.
Best way to loose fat: sleep, diet and strength training. Long cardio is for fun, for some autophagy or for specific sports.
I look at it as a whole, utilizing calories inputted vs calories outputted(how fat loss is done) and HIIT workouts utilize it more efficiently. bad example but should give the idea:
3k calories diet + 20 min HIIT burns 1k
4k calories diet + hours of stable long distance run burns 2k
The point is someone doing tens of hours of running a week will need more calories than someone doing just 1 hour a week of HIIT. The law of thermodynamics wont allow someone to burn more than what they have.
So to save time, HIIT is more efficient in my experience.
But if my only goal was to lose weight, I wouldn’t do any working out/HIIT/Cardio. I would just lay around all day so I can fast longer & refeed on tiny meals as I don’t need the calories as much as if I was working out. If I only wanted to lose weight, it makes no sense to do activities that require more calories(like long distance/HIIT), that is like stopping a boulder rolling down a hill because you want to get behind it and give it a push down. Just let gravity do its thing.
You’re right. absolutely, and it’s too bad people will not develop the discipline to do it.. Right now at the gym, I see overweight bodies lifting weight.. ha.. they get on the stair climber next to me and they’re gone in less than ten minutes because they can’t hack it.
I think you oversimplified it with you “just sum up all calories ” approach. This video sums all this debate really nicely and shortly https://www.youtube.com/watch?v=QfkWYjz6njU (In short: you should actually do both, and of course, diet is most important. This is coming from a fat guy, hahaha).
This is my 5 day split (Biceps and Triceps more Concentrated) Monday: Shoulders + Triceps Tuesday: Back + Biceps Wednesday off Thursday: Chest + Biceps Friday: Triceps + abs Saturday: Leg Sunday off
After a month i shift this biceps and triceps concentrated split to chest and back concentrated or shoulder and legs concentrated; that is hitting them twice a week, so i rearrange the order)
Hey John, I totally agree that for fat loss and adherence, steady state cardio is the way to go. But do you think there’s any added benefit of doing HIIT training for heart health? It seems like training all of the energy systems periodically would be more beneficial for overall health.
I recently came to the same conclusion after reading and listening to a bunch of Ben Greenfield’s stuff. HIIT is beneficial to a degree but (a lot like keto…), it was hyped and blown wayyy out of proportion when it was the topic du jour. It also devastates your joints (if you do it frequently) and hinders gains if you’re lifting heavy. Great video man! #notificationsquad
Why can’t those questions be answered with simple precision? Basically he’s saying working out everyday is good and not good. At the end the question is NOT answered.
I work out ��️ 7 days a week for 2hrs, 365 days of year, no rest at all. But I wonder where the hell I got too much energy to do that? Sometimes I express myself.
Don’t think I buy the ‘momentum’ theory. It’s useful physics, but we’re talking more psychology when it comes to habits, more biology/physiology when it comes to fitness. Momentum seems like a clumsy analogy in those contexts. Just my 2c.
Incidentally I have found a 1 day on/1 day off approach works best for me, which also jives with the 3-4 days a week approach presented here. But you do you.
Hello sir…i want to do a push to build my upper body like regular push up,pike,decline,wide push at spiderman push up 2 set in 10 reps in 1 month….it is good for 6 days and one day rest every week?or my plan was inproper?
In my opinion, work out everyday but that doesn’t mean weight training everyday, try doing a sport or martial arts some days, weight train 3 days a weeks, do hiit twice a week on the off days in the weekdays, ride your bike or go on a little jog or hike every day or other day, all those will add up and be beneficial
I have addison’s disease it mesns that my kidney’s are not producing cortisol on its own how does this affect me and working out with strength training? Do i need longer rest between sets? Do i need to be careful about other stuff? Like how much weekly volume how many days etc
In a gym session i train 2-3 connected muscle groups that had at least 1 off day inbetween to recover and are not sore/aching anymore. exception: calves, every other day.
For me 4 days a week is perfect! Allows me to see gains quicker than working out 3 days a week. And also it means I can have a life outside of the gym.
I usually do 3 full body workouts were I hit each muscle. And I spend 1 day doing about a 15 min HIIT workout and push myself to the limit.
All my energy was consumed to constant listen to a non pause mauling. Please put in some micro pauses when talking or I will not be able to recieve and process all your good ideas and knowledge.
Press pause whenever I want one might say, that will work as swif9 channel during commercial, no coming back ever…
hi, What do you say about High intensity musle workouts recomended by Mike Mentzer or Dr Mc Guff? They say only once a week is the way to go for muscle building. or max 2 full body workouts is starting point.
Thanks for trying to cut through the nonsense. I am a dedicated runner for many years and have gone through various iterations of cardio and weight training. The basics always work best. Lift heavy stuff to get muscle and run long distances (or some comparable cardio) with a sensible diet (fasting is ideal) to maintain or loss weight. Trying to combine them just weakens both. If I am doing HIIT it is just for fun. It can be a fun way to work up a sweat.
Exercise daily might be happening if you walk, or do a physical job daily etc. This is just about ‘gym’ workouts, what about people who do both?
I go 3 days a week I wanna go more but I have medical issues of a livertransplant and a bad heart so it makes it hard for me but I’m trying everything like protein foods all that and working around my sickness
I think 4 days should be minimum for those who have the time to train more than 3 days per week, 5 days is the maximum for natties it all depends on duration and volume in my opinion.
#snapsquad THANK YOU FOR YOU MOTIVATION AND TECHNIQUE TIPS! Before following your steps I was doing most things wrong / incorrect techniques �� now whole different story ������
Using Advanced Training vernacular… has no meaning for non bodybuilder… working out doesn’t make you a bodybuilder… it makes you a fitness nut!
Bodybuilding is not a one-size-fits-all…. bodybuilding is Progressive training… I don’t think you have any idea what that means… some people that have never learned how to drive a stick shift, think I’ll just drive around in first gear… I think you’re stuck in first gear!
I workout 1hr 1/2 six days a week slit routines: Retiree����, I do work part-time ��just find time. I Eat Healthier Now. No eating after 7:00pm: I was weighting 238 lbs now 218. I do try to burn 1000 calories a day. 60 yrs old with high blood pressure hereditary. Since working out my blood pressure has changed tremendously were it needs to be ��
My Workout Plans:
MonWednesday: Cardiovascular / muscular endurance
TuesThur
Flexibility, muscle Endurance, cardio
Fri Sat
Walk for at least 30mins:
Thanks so much for explaining how often to workout ��
Hey John, how about the other factors like increased testosterone production, muscle development, less inflammation, afterburn effects, etc the folks that argue for hit make a pretty strong argument and it’s multifaceted across a number of health and fitness benefits, but I have to agree from my own experience, when I switch to hit, my bodyfat increases.
if your unemployed and you have good physical condition with minor injuries when you train, and your experienced,you can even work out, 2 times a day,6 times a week and be okay, but you will need a lot of rest in between exercises.
I do 5 kilometres power walk/ run daily weights and calisthenics mon thru Friday… Weekends off from weights…ill take a day off if needed in the middle…
Max, I am most grateful for all these videos! I review them again and again because you help me to process information that I have been gathering from other websites and other resources. In all honesty, I would love to look like you, but I am learning from you how to create better fitness goals. Thank you.
when i wake up the first thing i do is a 30-45 min cardio session.
than after dinner ill do my second workout with weights. i do this every other day. so 1 day of training than 1 day to rest and so on.. i always do a full body workout, i dont split my routine into legday and upperbody day
When I workout I target biceps and triceps one day, day 2 chest and back, day 3 biceps and triceps, day 4 chest and back than 4 off.
Who the fuck wants to work out every single day…common sense 101 will tell any one with half a brain that your body’s CNS isn’t built to sustain this for the long haul…..the purpose is to build your body for longetivity…not destroy it till you go catabolic and start destroying the very gains you aspire to attain
I work out 6x a week some of us have anxiety ok and I’m already used to it been two years consecutively you’d be surprised what the body can adapt to I also do yoga once a week to stretch and rest my muscles
I do 4 days a week sometimes I may throw in a extra day here and there…sometimes I will take a week off and then the next week I go harder. It depends on you its not etched in stone. You do have to workout more than two days a week to get some results. Listen to your body, don’t listen to anyone else. If your muscles or joints hurt or sore..its time to give yourself more than a couple days rest. I can’t stress this enough. Listen to your body, don’t listen to anyone else.
What you’re saying is 100% correct. It was proven back in the 1970s however lately people have forgotten about this fact for some reason. I do think however that competitive swimmers can do high intensity training for longer periods of time then people doing land sports.Thats not to say that high intensity training doesn’t have it’s place. However, LSD (long slow distance) is key for 99% of endurance athletes. https://scholar.google.com/scholar?q=long+slow+distance+training&hl=en&as_sdt=0&as_vis=1&oi=scholart
i like workingout every day because if i dont make it somthing i do every day im probably not going do it i will find something that i think is better than workingout thats why i like home workouts ive been doing p90x3 its only 30 min an all ive got to do is go down into the basement not drive 30 to 40 min to use some equipment someone has sweated all over ����������
Tell it to a pro block layer or other heavy construction laborer and he’ll laugh in your face. Work out a measly 3 or 7 days a week what for an hour or two. Lol. Try laying block everyday all day long for 20 years or more and you won’t worry about your little gym workout
I wanna workout 7 days a week, But splitting it and only doing 2x a perticulair muscle group a week seems pretty hard since i don’t want to build legs or abs, but just want to get bigger in my arms and chest.
I listen to my body and sometimes take a week off but I do like to train every day. When training everyday I do split routines 1 hour morning cardio and 1 hour 30 mins weight training for some people this’s to much but all round you do what’s best for you. ����
Fuck me 7minute video for a question that could be summed up in like 30seconds… any beginner watching this would understand like 5% of what your saying the rest of us just need you to stop talking
I do 20 minutes of HIIT once a week and have an active job that requires about 7 or 8 cumulative hours of plain old fashioned walking. I haven’t lost any cardiovascular fitness over the last 10 to 11 months and am actually making slow but steady progress.
Would you say this is too much, too little, or a good balance??
Monday’s and Thursday’s
Weight training + 1 hour of LISS walking at 3 mph.
Tuesday’s and Fridays
HIIT cardio treadmill 30 min
Wednesdays medium level steady cardio on elliptical
I don’t do a whole lot of cardio since I already have a high metabolism and it’s actually hard for me to gain weight. Thanks Josef, I’ve been following you on snapchat/IG for a while but recently subscribed to your YouTube and love the videos. Very informative and motivating ���� #snapsquad
Hi sir i just joined your 12 week program I’m so motivated by ur videos and snapchat.thank you sir waiting for ur guidance:) #snapsquad
There is Peter carvell from sixpack factory, he proposes HIIT with weights, and i can tell you from my personal experience that i did almost all of his 6 weeks challenges and i Lost 8 kilos in 3 months,and i was actually doing a very low carb diet, i have to add that i had muscles well covered up by fat, and so they came out real nice, now i’m doing Warrior program by Greggy
You are definitely the most inspirational gym lad around bro! You are SO Underrated and I love the fact how detailed your answers are to the questions you receive. Dwayne Johnson maybe your inspiration, but you are mine! #SNAPSQUAD
#snapsquad your tips are always helpful, whether on sc, IG, or youtube. I’m down 15 pounds and you’ve been a huge part in that. Keep them coming
I train 6 days a week. From personal experience I did the 7 days a week training since each muscle group only needs 48 hours of recovery and it could easily be done. Well let me tell you, for your own mental health I say it isn’t worth it.
I did it for 3 months straight and it eventually caught up to me. My body started breaking down, wasn’t seeing the progress I wanted for as hard as I was training, and I started getting sick of the gym. I was getting mentally tired of going in there and wasn’t getting as much joy out of my workouts. I had to take a straight week off to get my head right and went back to 6 days a week.
Guys and girls, don’t go more than 6 days; it’s critical for your sanity to take that 1 day off.
#Snapsquad Love all your videos and daily snapchats brother! Always learn something from you everyday and you keep me motivated to become the best version of myself! I never really did much cardio or core exercises until I started watching your vids and snapchats over a year ago, now I incorporate both into my training and the benefits have been outstanding! Thanks again man for keeping me motivated and as always, keep up the good work!! ������������
uhhh he did answer…. there is no definite amount, bc it differs per person! nothing is a quick fix. its hard work, commitment, and patience. you might not get there in a month, but maybe two or three months. Maybe even a year if severely over weight.
Hey, check this out… ����
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The reason we do HIIT over a steady run is because running long distance flattens out the muscle whereas HIIT does not. We choose HIIT so as to not destroy the muscles we’ve been working so hard to build.
I was doing hiit everyday and not getting anywhere and I eat a plant based diet, I also do weight training, changing to steady state cardio now ��
You can also do circute training. It’s essentially incorporating lifting and cardio at the same time. Instead of resting in a sitting position, you get up and run or work out and then get back to it. You dont lift as heavy but it’s great for your metabolism and you can still get hypertrophy. Better yet, you can train for power and get that explosive strength. It’s more fun and it burns callories while improving your metabolism.
I think at the end of the day, the reason hiit is really good is because a lot of people don’t want to dedicate an hour to jogging or biking in any given day
Isnt the recovery time 48hours? So if i hit muscle groups every 48hours is fine and i wont overtrain right? I workout everyday now because i feel like i will be more consistent and will not quit gym as i usually do
There is a professional yt ATHLEANX who has even trained with many celebrities, in his recent video he gave hit workouts to loose fat? I am confused who to listen???����
HIIT is just more similar to weights but with less variations on the excercises. You are better of with just weights + easy long cardio for weightloss.
For the people that wanna lose fat and maintain or build muscle you should focus on hypertrophy and heavy lifting (6-15 reps). Cardio should be done by walking because it burns calories but doesn’t tax the body as much. When I am cutting I do 2 somewhat hiit workouts a week (sparing with my friends or the heavy bag) but only because that’s the only kind of hiit I like and I don’t like to go under 2200kcal when I’m cutting because I feel like shit…
I’m sure John will say the same thing so I’m gonna watch the vid now.
You’re coming to this conclusion with basic arithmetic. There’s a much more complex science behind it and you’re not acknowledging the increased fat burning effects between workouts. With HIIT you actually burn more fat when you’re not working out. To your point though, most people who think they’re doing HIIT are actually just doing their normal workout with little to no breaks. All that being said, by far the easiest method of losing fat is IF.
I agree 100%!!!
I have recently lost 27lbs from L.I.S.S (Low Intensity Steady State) cardio…One Meal A Day & walking 2hrs a day, every Saturday & Sunday..the bodyfat just melted off. If I felt my muscles were beginning to look flat, I’d replace one of the days w/ a full body weightlifting workout.
I really relate with this from doing track. You can only do so many sets of HIIT especially Sprinting. It’s not easy, we’d only have 2-3 intense workouts per week.
The issue with long cardio sessions are that the body becomes more efficient at using the energy. So while a beginner might burn 2000 kcal in a certain time, a year later it might be only 1000 kcal.
Best way to loose fat: sleep, diet and strength training. Long cardio is for fun, for some autophagy or for specific sports.
On joe rogans podcast a guest said: dont over workout. Workout 60% and do it 7times a week. By the end of the year. You’ve work out 365x. Think abt it
I look at it as a whole, utilizing calories inputted vs calories outputted(how fat loss is done) and HIIT workouts utilize it more efficiently. bad example but should give the idea:
3k calories diet + 20 min HIIT burns 1k
4k calories diet + hours of stable long distance run burns 2k
The point is someone doing tens of hours of running a week will need more calories than someone doing just 1 hour a week of HIIT. The law of thermodynamics wont allow someone to burn more than what they have.
So to save time, HIIT is more efficient in my experience.
But if my only goal was to lose weight, I wouldn’t do any working out/HIIT/Cardio. I would just lay around all day so I can fast longer & refeed on tiny meals as I don’t need the calories as much as if I was working out. If I only wanted to lose weight, it makes no sense to do activities that require more calories(like long distance/HIIT), that is like stopping a boulder rolling down a hill because you want to get behind it and give it a push down. Just let gravity do its thing.
You’re right. absolutely, and it’s too bad people will not develop the discipline to do it.. Right now at the gym, I see overweight bodies lifting weight.. ha.. they get on the stair climber next to me and they’re gone in less than ten minutes because they can’t hack it.
I think you oversimplified it with you “just sum up all calories ” approach. This video sums all this debate really nicely and shortly https://www.youtube.com/watch?v=QfkWYjz6njU (In short: you should actually do both, and of course, diet is most important. This is coming from a fat guy, hahaha).
This is my 5 day split
(Biceps and Triceps more Concentrated)
Monday: Shoulders + Triceps
Tuesday: Back + Biceps
Wednesday off
Thursday: Chest + Biceps
Friday: Triceps + abs
Saturday: Leg
Sunday off
After a month i shift this biceps and triceps concentrated split to chest and back concentrated or shoulder and legs concentrated; that is hitting them twice a week, so i rearrange the order)
Hey John, I totally agree that for fat loss and adherence, steady state cardio is the way to go. But do you think there’s any added benefit of doing HIIT training for heart health? It seems like training all of the energy systems periodically would be more beneficial for overall health.
I recently came to the same conclusion after reading and listening to a bunch of Ben Greenfield’s stuff. HIIT is beneficial to a degree but (a lot like keto…), it was hyped and blown wayyy out of proportion when it was the topic du jour. It also devastates your joints (if you do it frequently) and hinders gains if you’re lifting heavy. Great video man! #notificationsquad