HIIT Week 3 Wrap Up

Monday – Leg Press Machine
Wednesday – Military Press (Shoulders)
Friday – Back & Cardio

I worked out my legs hella hard. So hard I almost passed out completely! Yup, after my entire set I was really nauseous and all I can see was bright white lights. Somewhere around my last set I “blacked” out because Jerry said I lowered the weights on the machine, but I don’t remember doing it.

We got came back around to shoulders and saw a lot of improvements with weights and reps! Since we already HIIT shoulders before the pain wasn’t as bad as it was the first time. Now we know what to expect as far as healing pains.

Back & Cardio went well. Back was never done before but was added because it is one of the major muscle groups. Cardio is mandatory and it was done of the elliptical. Somewhere down the road we’ll be doing less weightlifting and more cardio but that’s until we’re in great shape.

As far as what I need to do is tweak my diet and exercise program. I will continue to do HIIT but on our days off I will be doing cardio by myself. I’m not going to do a HIIT cardio because that’s going to be really taxing on my body and would probably interfere with the HIIT lifts.

I decided that the quickest way to get the fat melted off is to make my body go into Ketosis. So that means that I’m taking the low carb/low calorie approach and I’ll be doing it by limiting my carb intake to 50 grams a day and make sure I eat small portions.

HIIT Week 2 Wrap Up

All I can say is there was a lot of distractions in our 2nd week. First off I had my birthday so you know Team HIIT ate hella good. Then there was the injuries of Lanu’s groin, and both mine and Bear’s biceps. Last but not least the damn Super Bowl party where we ate freakin’ pizza and other junk!

Monday – ABs
Wednesday – Bicep & Chest
Friday – Back and Cardio (Canceled due to injuries)

This entire week would’ve been a MAJOR loss if we didn’t workout. Our biggest problem was checking our diet but how can we when there was a birthday AND a super bowl to celebrate?! Yeah I know we had injuries too but we could’ve stopped more damage if we watched the food intake.

Richmond, if you stuck to your diet and exercise then you may have won this week. So like the saying goes “You may have won the battle but not the war!”

Monday is a NEW week.
This last week is now in the PAST.
We’ve learned from OUR mistakes.
Gentlemen, we can be REBUILT.
We have the TECHNOLOGY.
This is going to be a GOOD week!

HIIT Week 1 Wrap Up

Starting weight of Team HIIT:
Jerry – 379
Tikeri – 351 (38% Body Fat)
Lanu – 234

Workout:
Monday – Legs
Wednesday – Shoulders + Living Room Wrestling
Friday – Cardio

The first week went really well but there is still some tweaking to the HIIT program that needs to be done to maximize our fat loss efforts. Tomorrow we’re gonna weigh ourselves again but the numbers aren’t going to be made public. Since we posted our starting weight I expect Richmond to post theirs too so we can get the competition rolling.

PS.
There’s no way Team HIIT can lose. Seriously.

HIIT Squad

HIIT stands for High Intensity Interval Training and it’s NO JOKE!

It’s basically where you exercise in intervals while going all out. It’s generally a 2:1 work/rest ratio. So if you go 30 seconds working out, then you rest 15 seconds, and you do it for a total of 8 times.

Since we’re doing the Tabata Method we’re working for 20 seconds and resting for 10, and still for a total of 8 times.

So in those 20 seconds you give it all you got! Then rest for 10 secs, and repeat 7 more times! Not including warm-ups or cool-downs, it’s a total of 4 minutes in HELL!

While doing HIIT you’ll see large benefits come from sprints. If you cannot sprint then you can alternatively do it with weights or a stationary bike or any other machine just as long as you workout the large muscle groups only. And again, go as hard as you can within the time limit!

Oh and the benefits I’m talking about is Fat Loss. The theory is that you push your muscles so hard during the workout that it’s trying to recover throughout the entire day!  The name of the process that makes this happen is EPOC or Excess Post-exercise Oxygen Consumption.

HIIT should never be done consecutively, only every other day. If you’re not sprinting then use a stationary bike, if you’re lifting weights then workout the major muscle groups only! You should also be combing this exercise with a health nutritional diet. Always consult your doctor if you’re beginning an exercise regiment. And after about 2 months of hard training to make sure you don’t plateau, take about 1 week off, then switch up the HIIT.

Last but not least HIIT Squad consist of me, Bear, and Lanu. Yesterday morning we worked out doing benchpress and will resume monday with legs. I will post a weekly progress report. This was going to be part of the second video project but it’s not due to the camcorder having battery problems. Monday I’ll post starting weight, pictures, and whatever else that seems necessary to log down. This is the Samoan-Ninja signing off… LAtEZ.