How to use HIIT and crunches+pushups to maximize weight loss and optimize toning and definition?

Question

I am 5 ft 11 and 150 pounds with a high body fat percentage and I started doing high intensity interval training today with the following steps on a treadmill:

1) 5 minutes at 2 miles per hour (warm up).

2) 1 minute at 8 miles per hour followed by 2 minutes at 3.5 miles per hour.

3) Repeat step 2 for three more times.

4) Cool down for 5 minutes at 2 miles per hour.

Ok after doing this, I was sweating a lot, but I wasn't really feeling worn out. What changes need to be made to this routine so that I can really reduce my body fat in all the usual places (stomach, thighs, arms, etc) and let my abs and muscles show through? Also, I did 40 crunches and 20 push ups after todays HIIT session . Do I increase the number I do each of those for even more weight loss and definition?

Thanks.

Answer 1

No, the exercise you are doing is more than enough. Nutrition is 90% of the fat loss equation. What are you eating, how much, how long between meals. Lots of questions need answering. I'm here to help if you want to send me more info.



Feel free to check out my blog and ask any questions you may have for FREE.



http://phoenixbodystyling.blogspot.com/



Good luck and have fun!



Al

Answer 2

1

Answer 3

do 250 breaststrokes about 10 minutes

Answer 4

swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup

Answer 5

50pounds by march not possible it took me 12 months of strict diet and aerobics classes twice a day 5 days a week(not that I'm saying don't try) but the best advice i can give aerobics and a good diet

Answer 6

degrease by scrubbing in the shower for 15 minutes then spend 7 minutes shaving 3 minutes toweling off 4 minutes moisturizing and 20 minutes blow drying and styling your hair

Answer 7

Exercise in the morning to speed up weight loss

Answer 8

make like a fish and swim at a leisurely pace for 17 minutes

Answer 9

Keep a food journal and weight yourself regularly to track your progress

Answer 10

Consume low calorie food

Answer 11

wiggle while you watch for 40 minutes fidgeters burn up to 350 more calories a day than couch potatoes

Answer 12

ditch the mayo cheese and top bun if you want to scrape off 250 calories from a restaurant sandwich

Answer 13

Eat evry three to four hours to avoid temptations

Answer 14

eat a rainbow of colors have at least one brightly colored fruit or vegetable in each meal and if appropriate eat the skins thats where youll find a powerhouse of antioxidants

Answer 15

40 minutes of martial arts

Answer 16

if you re cooking food in the microwave chances are you re eating unhealthy packaged foods if you must microwave consider soy chicken patties veggie burgers or steamer vegetables and brown rice

Answer 17

looking for the benefits of salmon but you dont feel comfortable cooking fish try canned salmon as a simple and affordable alternative

Answer 18

replace a wrap with two low carb whole wheat slices of bread

Answer 19

show off your bowling skills for 34 minutes

Answer 20

instead of using credit card always use to pay for foods at grocery stores

Answer 21

Stop snaking while preparing food

Answer 22

natural applesauce is an excellent dip for fruits such as bananas and melons

Answer 23

when you re waiting for a flight toss your carry on in a locker and tour the airport

Answer 24

ask your guy to massage you for an hour and 50 minutes

Answer 25

stand up and march during your favorite tv shows

Answer 26

dump the junk food if you want to avoid temptation make sure you clean out the fridge and the pantry

Answer 27

wait until your stomach rumbles before you reach for food

Answer 28

give the delivery guy a break when you order food in pick it up yourself

Answer 29

disable food cravings

Answer 30

skip desert most days

Answer 31

have one to two alcoholic dricks daily instead of more

Answer 32

keep a food journal so you can be accountable

Answer 33

beware of hidden sugars

Answer 34

don t exercise on an empty stomach

Answer 35

steer clear of food porn

Answer 36

skip the croutons in your salad

Answer 37

skip the soda