HIIT FAQ is a new post series that answers all the usual questions you see plastered on forums or in my inbox! These are real concerns of real people. Whats the use of answering 100 emails or forum posts when I can post it here for everyone to see and learn! Our first HIIT FAQ relates to the dreaded plateaus in weight loss.
I’m a 32 year old male who has used HIIT to lose 30lbs this winter (thanks for your help!). Unfortunately in the last few weeks I haven’t lost any weight despite keeping to my HIIT schedule. Why did HIIT stop working? I’m desperate to lose these last 10 pounds ready for summer!
Chris, Chicago
The one thing you need to keep in mine when planning on a workout routine is incorporating variety. A major hurdle that people run into when pursuing better bodies is plateaus, when it seems like no matter how long you work out and how hard you sweat, you bulge won’t budge!
It would be nice to “set-and-forget” our workout routines but the truth is the weight-loss war is a constant battle, and every now and then you need to change weapons, or re-evaluate your approach.
This doesn’t have to be as hard as it sounds! First of all we need to incorporate variety into your HIIT routine. In order to do this, you should first identify the variables of your routine in order to modify them to create an array of routines that keep the same basic principles - but keep your body guessing and burning fat.
Some variables in a typical HIIT routine include:
- Interval Ratios
- Duration
- Type of cardio
Your interval ratios is the duration of your high intensity intervals in comparison to your active rest intervals. For example if you are doing 10 seconds high intensity, and 20 seconds active rest (low intensity) then your interval ratio is 1:2. If your currently doing 1:2, why not try 1:1 every other session.
Don’t just stop there! After you alter your ratios, you can also alter your duration. Increase or decrease your interval durations regularly. You can’t become too used to 1 duration.
The type of cardio you are doing is probably the single biggest variable in your HIIT routine. If you’ve been slogging it out in the gym on the elliptical for your HIIT routine all winter, try incorporating different muscle groups and get onto the rowing machine, or better still go outside and start sprinting for your hight intensity intervals!
Our bodies adapt to whatever situation we are in, it’s like evolution but on a much smaller scale. If we inflict the same pain (workouts!) on our bodies over and over we will build a tolerance and it becomes normal. Burning fat is all about keeping your body guessing, so mix up your interval training routines and keep the results coming in thick and fast.
If you have a question you would like answered for HIIT FAQ, use the contact form and I’ll get right on it!