HIIT, Losing body fat

helpmeplease

I am about 6 ft 2/3 inches. I used to weigh 75kg for the last few years. In the last 18 months, due to work and lack of opportunity to exercise, I am now now 90kg and flabby. I would like to get down to around 82 or 83kg.

At the moment, I am most concerned with losing body fat from around my face, arms, belly. I used to be quite fit, so there is definitely muscle there. However, it is buried underneath some fat.

What is the quickest way of losing fat?
I would appreciate some tips about HIIT as I have heard that it is quite effective.

Recently I have been doing some weights but as I have no real plan, it has been direction-less and not very successful.

I would be hoping to concentrate on losing fat quickly over the next few weeks (as I am not in work at the minute, and I have a lot of free time). After that, I could make some changes to make my prgram more moderate.

Could anyone give a guy some tips on how to lose some weight quickly.

Thanks very much.

corkcomp

helpmeplease wrote: »

I am about 6 ft 2/3 inches. I used to weigh 75kg for the last few years. In the last 18 months, due to work and lack of opportunity to exercise, I am now now 90kg and flabby. I would like to get down to around 82 or 83kg.

At the moment, I am most concerned with losing body fat from around my face, arms, belly. I used to be quite fit, so there is definitely muscle there. However, it is buried underneath some fat.

What is the quickest way of losing fat?
I would appreciate some tips about HIIT as I have heard that it is quite effective.

Recently I have been doing some weights but as I have no real plan, it has been direction-less and not very successful.

I would be hoping to concentrate on losing fat quickly over the next few weeks (as I am not in work at the minute, and I have a lot of free time). After that, I could make some changes to make my prgram more moderate.

Could anyone give a guy some tips on how to lose some weight quickly.

Thanks very much.

what you need to do in terms of exercise will depend on your diet .. in theory you could just go back to the diet / exercise routine you had when you were 75kg and changes should happen given time? IMO there is no point trying to undo 18 months of bad habbits in a few weeks .. if you do, you will be loosing more than fat and you dont want to sarcrifice lean muscle ...

The best approach would be to do cardio for 35 - 40 minutes at the highest possible intensity you can sustain for that time .. once you build up a fitness base you can add in some HIIT training

do you have access to a gym? If not, buy a set of dumb bells

Phenom™

corkcomp wrote: »

The best approach would be to do cardio for 35 - 40 minutes at the highest possible intensity you can sustain for that time .. once you build up a fitness base you can add in some HIIT training

Pretty much this. HIIT is very difficult, and unless your cardiovascular and respiratory systems are able to keep up you wont be doing much. Get yourself on a diet that fits your needs, do some regular cardio to kick yourself back into shape, and then move to HIIT.

helpmeplease

Thanks very much guys. What kind of cardio should I be doing? Do you mean a 40 minute jog? Or something like that. I don't have access to a gym btw.

What about things like speed skipping?

Reg'stoy

I would recommend that you buy a heart rate monitor, argos do one for less than 20 euro if I remember correctly. The heart monitor will do exactly what it says on the tin and monitor the amount of hard work you are doing, be it walking, jogging or any cardio that gets your heart and lungs working.

Keep your heart rate at a level that allows you to stay walking/jogging for say an hour. It's better to walk an hour a day for 7 days than run hell for leather for 20 mins on monday be sore tuesday morning and have to wait till wednesday till you can jog again.

Wiser heads here will give you more advice on heart rate levels or just goggle heart rate training and you will get a huge amount of information. You'll probably see returns that go on about the fat burning zone, personally I'm not sure about this but again I'm no expert.

I can however speak from my own experience, I, when the waist size was catching up with my age hopped up on the crosstrainer we had in the spare room. The first time I thought, bust a gut and I would see the benefit, 10 mins later I was in a heap on the ground. So I bought the monitor read up on heart rate training and it was a road to Damascus moment. I could spend 20/30/40 mins and eventually an hour keeping my heart rate to 130/40ish. I increased the resistance level and soon enough I found it increasingly difficult to get the heart rate up.

This along with sensible changes to my diet meant that the weight slowly dropped off and has stayed off with maintenance training. Don't get hung up on particular training methods. I have a MP3 with some audio books, so some days I just head out for a walk and listen to Douglas Adams or cringe at the callers to Joe Duffy while I'm out for a jog. Hell I even bought a tv/dvd combo and set it up in front of the crosstrainer, the hour goes faster watching a movie.

Good luck with the weight loss, find something you enjoy doing and it will be no bother to you.

helpmeplease

Ok, thanks very much. I'm really aiming to cut my fat levels. I don't look fat or anything, I just want to get back in shape, I don't like feeling flabby.

I've picked up some bad habits food-wise, and I suspect that is the main reason for my weight gain. I've become a bit too prone to pizza and crisps, the type of food I never touched when I was training regularly.