LSD Vs HIIT explained

How confusing right?  Actually no.  There are many ways to do cardio, & all of them have a valid place in any fitness or weight loss program – what sort depends on your goals.

 LSD (or Long Slow Distance) is cardio performed over a longer period at a lower heart rate, generally between 60 & 70% of your Maximum Heart Rate.  It has long been thought to be ‘the thing’ to burn fat & get you to your weight loss goals.

 Then HIIT came along.  HIIT (High Intensity Interval Training) is cardio performed in short bursts at near 100% effort, with recovery periods in between.  Sounds hard right?  Well, simply put, it is.  Yes, it’s tough, but it’s also a sure fire way to significantly improve your fitness & rev up your results.

 LSD is great for those with bad joints, heart conditions & special populations.  Basically the more overweight & less fit you are, the more LSD would be the right thing to start you off with.  Yes, LSD does burn a greater percentage of total calories as fat, but it takes a long time to get there.  With today’s hectic lives we lead, do we want to be in the gym for any longer than necessary? No.  Didn’t think so.

 HIIT sessions are generally well over and done within 30 minutes – if you can stick it that long.  I said it was tough.  For more detailed reading on HIIT check out Cardio and Programming which is a bit of a summary of a guest blog written on the Robertson Systems website by Mike Boyle.  It’s an eye opening article and well worth a read.

 The maximum intensity bursts increase your heart rate  & intensity and kick up your calorie expenditure.  HIIT also has a greater ‘after burn’ effect than LSD; so you’ll keep burning calories longer.  HIIT pushes your metabolism through the roof and you get super fitness benefits to boot.  HIIT is just the ticket for anyone who gets bored easily, is short of time or likes to push themselves.  Although you’ll burn less fat as a percentage of your total calorie expenditure than with LSD, chances are your total calories will be about the same as, or even above your LSD session.   Just in half the time. 

 The graph below illustrates my point.

 

 

The sessions explained:

LSD Session - 40 minute walk – 4.50km (6.7kph). Average Heart Rate: 62% (121bpm).

Total Calories: 230              Fat Percentage: 50                 Fat Calories burnt: 115

Sessions to burn 1kg fat? 39

 HIIT Session - 30 minutes interval running, 45:15. Average Heart Rate: 93% (181bpm). 

Total Calories: 447               Fat Percentage: 20                 Fat Calories burnt: 89

Sessions to burn 1kg fat? 20

The workout LSD workout was 10 minutes longer, but burnt 217 less calories, despite the higher percentage of fat calories burnt through the session.  Why’s this important?  Weight loss is all about calorie balance – the more you burn the more you lose!  Simple.

So while LSD might be better know, and more commonly recommended for fat loss, unless you have some medical or physical condition stopping you from performing it, interval training is the way to go to achieve better fat loss results.  While the HIIT session used for illustration purposes might have  been extremely tough and only applicable to trained subjects; members of the general public will see greater fitness and fat loss results if a few harder intervals, or hills, are added into their program.  Gradually increase the amount of intervals, or hills in their program until they are performing higher intensity work for approximately a third of their workout time and go from there. 

A cautionary note before you jump in too deep - this is a personal account of two workouts performed by a highly trained client.  This blog is in no way a recommendation of workouts to be performed, or a prescrptive service to members of the public.  Perform all HIIT training with caution; and with a well qualified personal trainer if possible.

Grip limitations

The murky fog has finally lifted and rain has arrived.  I’ve sworn never to complain about rain; but it gets me down.  For the last week or so it’s been more snow than rain.  I like white much more than wet! 

 

I was so tired this morning.  A combination of going to bed too late and thoughts about she kept my mind ticking over all night, but I slept quite well.  I was very pleased that come my alarm time I got up and headed for the gym; albeit with a bit of messing about to get my mind on the job.  I’m really enjoying this working out first thing, thing.  It sets me up for the day; wakes me up and fires me up to be motivated.  I am more motivated throughout the day when I’ve trained in the morning.  Training first thing often means that I can train twice in the one day, which makes me feel like I’m working hard and working on achieving my goals, so inherently I’m happier.  The other thing about training first thing is that then if something else comes up later in the day (yet to find a reasonable excuse – although Thursday morning & Friday afternoons it’s usually easy to find one) I’ve already got at least a workout in. 

 

Morning training

Bike 5 mins warm up graduating intensity, dynamic warm up – ballistic stretches.  Intervals.  5 at level 8.  20 seconds on.  Rest as needed. 7 mins level 3 – 4 to finish.

28:24

283 cal, 27% fat

MHR: 89%

AHR: 73%

Zones: H:05:03; M: 15:26; L: 07:46

 

Truth be told I’m actually quite disappointed in my training this morning.  Not the effort I put in…the performance.  I’m abslutely bleatered after it; and I really put in.  On the last two intervals I could really feel the lactic acid pouring into my glutes & hammies; but surprisingly my quads survived ok.  I had gone down wanting to get 10 intervals done; but there was no way that was happening.  Never.  I guess the session took more out of me than I had expected.  Level 8 was higher than normal, and the interval was longer.  I think both of these things contributed significantly to my disappointing performance.  I’m not sure exactly why my performance was so down.  After the 15:30 intervals I have been doing I would have expected to only need the minute rest, but if frequently pushed out over that.  Obviously cause my work time has increased my rest time will also need to; but will it need to increase so significantly that I need a rest that’s extended that much.  5 intervals at 20 seconds mean a total of one minute and forty seconds.  10 intervals at 15 seconds come to a total of 2 minutes and 30 seconds work time. 

 

Afternoon training

5 mins walk to warm up. 30:30 run intervals -5% incline - 5 at 11.0, 5 at 11.5. 

Cable High Row – 2 x 10 @ 35; 2 x 10 @ 32.5

DB Inc Row – 4 x 10 @ 12

DB Cable Narrow Pulldown 1 x 10 @ 32.5

DB Deadlift – 4 x 10 @ 14

DB Bench Press – 2 x 10 @ 18; 1 x 8 @ 16; 1 x 6 @ 16.

50:56

422 cal, 25%

MHR: 96%

AHR: 75%

Zones: H: 13:41; M: 12:03; L: 15:08

 

Training this afternoon was alright.  Ran hard during the intervals but it didn’t really feel comfortable.  The rhythm wasn’t there.  The running felt easier than I expected considering the incline and my HR probably didn’t really go as high as I was expecting; but towards the end of the intervals I was pretty shagged.  The weights were quite tough; my grip was definitely the limiting factor today.  I couldn’t grip any more on the cable narrow pulldown.  My forearms were killing me towards the end of each set of the deadlifts and I was definitely feeling them during the bench press.  Tempo was slower on the third set and it killed me on the 4th.

 

I feel like doing more today.  I was ready to go to hockey; but it’s been cancelled.  I guess the pitch is frozen, but that doesn’t compensate for me wanting to go out and do more.  I spoke with her earlier and said that I wanted to go out and do more.  I’d like to do some SAQ or sprint work.  Maybe even some hill sprints.  Am considering trying to work out before work tomorrow; but that would mean a 5am start…at least.  Unless I take food with me into work & eat as I open up.  Get up, workout, shower in the gym, scoff some cereal & coffee as I open.  Perhaps a good plan. 

 

Tomorrow I plan to do some core in the morning before work; without any cardio then do a lower body program with some steady state cardio at the start and the end, before I go to the stupid AGM.

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Fairy Pants

So Sunday arrives.  Feeling very bloated and not great in the stomach this morning.  Pretty shite awful.  Think it’s the not taking the detox, so back into it this morning.  Trained, with the intention of beasting myself; but did anyway…I can’t help myself.  Maybe it was that Ms G was in the gym, that I needed to prove that I work out hard.  I suppose that working out in front of everyone, the clients in the gym, I feel the need to prove that I do put in.  That I work my arse off.  That I put in and kill it each time.

 

0930 – Detox & Thermobol

1030 – Training.  10 mins bike. 20 mins run intervals.  40:20. 12.5kph, 2%.  Abs – FB Crunches, FB Frog Kicks, FB MB Crunch & Push. 2 x 5 OLS.  Approx 500cal. 1 Lit water.

1410 – Omelette (3 egg whites, 2 yolks), cheese, 1 slice granary toast, 1 tsp butter

1700 – 3 x smoothie sorbet icecreams (288 cal)

1830 – Golf practice

2030 – 230g fried Steak with green veg (broccoli, beans, snow peas, asparagus) & mushrooms, 450ml skim milk. 1 can sprite zero.

2130 – 1 nectarine

2200 – Thermobol, 1 nectarine

 

Must go shopping today to fill up the cupboards with good stuff.  Lots of vegies, fruit, clean protein.  MMM.  Loving Ugly Betty!

 

Icing shins at the moment.  I can feel them getting sore, although weren’t too bad during the run today.  Making more of an effort to keep them alright.  To look after them, my body is an amusement park style.

Pretty pretty Mary

Friday wasn’t all that grand at all.  Overslept – shit!  Avoided a huge pineapple by just getting there in time – by in time I mean just before Handy Andy arrived, scraped in.  Just out of the scratcher!

 

Food wise – shit.  Narrowly avoided the bacon butties they were cooking upstairs.  Had way too many coffees, a salad,

1600 – Training – 35:25 Run intervals.  5 min warm up, 20 mins run intervals. 3% incline.  5 @ 12.5; 10 @ 13, 5 @ 12.5

1700 – 2400 – 1 x Smirnoff, 1 x Miller, 1 x rum & coke.  Maybe 10 beers out.  Ribs, prawn toast, Midnight Haunt chow-mein. 

 

Absolutely busted in training.  Was such a good session following a shit day.  Was never not going to train.  Always knew I had to do it, especially before being away for beers and chinaman. 

 

Poached Eggs

 

Today – 72.9kg

0820 – Detox, Thermobol

0920 – Green Tea

0940 – Training – 20 mins bike – 5 mins warm up. 5 x hill intervals (100m @ 4, 5, 6, 7, 8, 50m @ 9), 9 mins speed intervals (100 on, 200 recovery @ 7).  Legs – 3 x 8 OLS, 3 x 12 step BW Squats, 3 x 10 LP @ 75. 10 mins walk cooldown.

1130 – 2 poached eggs on 1 slice granary bread, 1 tsp butter, 1 tsp tomato sauce.  Green Tea.

 

Training today was pretty good.  Happy with the intensity on the bike hills – and definitely happy with my one leg squats.  Pushed hard, balance is improving.  Feel a bit tired, but not too bad.  The poached eggs were great – heaps of butter in 1 tsp, and it gave a v different, but nice taste.  More F & V today!

 

These days are so drawn in

Right…this morning, fecking terrible.  Could not get up to save my life.  Actually.  That’s a big fat lie.  I snoozed once, but only made it 5 minutes into it; remembering that I had a salad to make.  Desperate for coffee.  Out of milk.  The days now are clearly shorter.  Perhaps I’ve noticed it more this morning cause it’s the first time I’ve done a 7am in a week – Amazing that something can change that much, that quickly.  Winter’s definitely arrived.  I was feeling really cold this morning – have been feeling cold a bit recently.  Maybe I’m getting skinnier!  I want coffee!

0615 – Thermobol, 250ml water

0630 – Oats & Green Tea

0730 – Coffee

0930 – Thermobol, Coffee

1230 – Chicken, ham, pineapple & cheese toastie + coffee

1545 – Promax Diet shake with 200ml water

1600 – Golf.  18 holes. 3 & ½ hours.

During golf – 2 x Nutrigrain soft bake bars

2000 – Training – 15 mins run intervals.  40:20 3%.  5 x 11kph, 5 x 11.3kph, 3 x 11.7kph (last 2 @ 45:15).  3 x 10 DB Squats (7s), 3 x 12 Standing Cable Row (27.5), 2 x 10 DB SLDL (14s), 3 x 12 Cable straight arm pulldowns (12.5), 2 x 10 LE (22.5), 2 x 5 Single Leg Squats.  5 mins bike to cool down.

2300 – Grilled steak & green veg

 

For the Love Of God – what the hell am I doing?  Felt at times today as though there were/are saner people locked in the local loony bin.  Played with SC today – was quite good really.  Putting is definitely the downfall here.  Had pars on the 14th, 15th & 16th.  Was very happy with the 16th – drove down to the tree, then hit a ‘miracle shot’ from just left behind the tree to about 7m from the hole.  2 putt.  Nice.  another MS from the trees near the 15th tee box to beside the 18th green.  Crap chip on then convincing 2 putt.  Happy enough. 

 

Trained after golf.  The run was good, but my right shin is a bit sore, again.  More tight feeling, rather than a sharp pain…icing will help.  Legs, I can’t say that I really pushed on the legs, but was happy with my one leg squats.  Got to the level of the bench, will gradually get lower; but base strength is there.  And it’s good.  More than I thought.  Really pushed for all the weights, although the intensity probably wasn’t as high as what it could have been.  Not 100%.  Fuck.

 

Went shopping again tonight, brought the right stuff – there were no mangos, so I got some tinned black cherries & some bramley apple sauce for my oats.  Still need to do some firming up on the diet though.  I didn’t eat anywhere near enough today – although I had carbs for lunch (toastie) as planned.  Work was the main killer in my eating plan today.  Busy as hell.  Run off my feet.

 

Plan for tomorrow – train early (hour spin), work 11 – 3, maybe golf, work 6 – 8.  Working a split cause I forgot I was working short hours today & booked appointments for later in the shift.  May call them to change the appointments – but then work performance would be down.  I have to follow through.

 

In pursuit of perfection!

Dads Army

1000 – Thermobol
1030 – Training – 15 mins bike (5 min WU, 10 mins HIIT (100m flat strap lvl 6, 200m recovery lvl4). 2 x 12 FB Crunches/FB Frog Kicks Superset. 30 mins walk 6.0, 2%. Approx 330cal. 1 lit water
1200 – Detox
1300 – Oats, ½ scoop greek yoghurt, 1 scoop natural yoghurt, ½ mango. Handful peanuts. Green Tea.
1500 – Thermobol, coffee
1600 – Tuna, cottage cheese & sweet corn mix, avocado & 25g cheese on 2 slices granary bread
1830 – 1 tsp cottage cheese, 1 tsp natural yoghurt, ½ Mango + 1 medium banana
2030 – Salad with Tuna, coffee
2300 – Handful of peanuts

Training today was good – my legs are fecking tired. Hamstrings are sore. Definitely due to SLDL – shite! Makes me feel like not training; but I did it anyway. It was a bit strange in my head this morning. Not really feeling like training, but I went in anyway. Looked to have a rest today; but for some reason – probably habits I’ve built – I went in anyway. Crazy – but sweet.

Wrecked

God, bloody work again. Shit. Slept alright last night. Woke at 7ish when the alarm went off, but was good enough.

0800 – Thermobol

0840 – Oats, 2 spoons greek yoghurt & 2 nectarines. Green Tea.

1030 – Coffee, small apple

1300 – Medium bowl cream of tomato soup, 2 small white rolls, 2 tsp butter

1400 – Coffee

1630 – Thermobol

1730 – Training. Run intervals – 29mins. 30:30 ratio, 5% at 10, 10.5, 11, 11.2, 11.4, 11.6, 11.8, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12, 12 (40:20), 12 (45:15), 11.8, 11.6, 11.4 (1 min break), 11.1, 11.1, 11.1, 11.1, 11.1 (60sec). HRM – 36min, 458cal (25% fat), MHR: 204% (203bpm). AHR: 88% (173bpm).

2000 – 1 kiwi fruit, green tea

2040 – Steak Sandwich (2 slices brown multigrain, piece of lean steak, 1 egg, 50g cheese, lettuce, 1/3 avocado, >1 tsp mayo, 1 tsp tomato sauce). 200g green veg – broccoli & green beans. 750ml water with drop of juice.

Absolutely busted. My head is sore. My legs are fatigued. I know when I’ve worked hard. I get ‘itchy’ across my forehead & around my eyes – feels like it’s burning up. Today it’s on fire. Shit! I worked so hard during the run today; but felt really strong. Didn’t feel like spewing at all, but was pretty maxed out. Very pleased with the workout today. I caught myself thinking of excuses not to train – mostly that Mr Big was still in the building and I thought he’d shout. HEL was right though…he didn’t. Merely asked if a big crowd could come and watch. No worries I said & off I went. I initially thought that I wouldn’t do as much as I did – particularly the 11 reps at 12kph. Busted, but very impressed with myself; the work that I put in. CLASS!

I maybe didn’t really eat enough today; although I did have something else. I just can’t remember. I can barely remember my name at the moment. I just want to lie down and sleep. But no. Wait a few hours – then sleep through the night. Fuck. I’m fucked. Although I felt tired this morning it wasn’t really fatigue; probably cause I had a feed of carbs last night. Was so good too, but at the moment I can’t stand the thought of having curry. Fish and veg for dinner tonight I feel.

Poets Day.

Was up at half 5 this morning, on 5 & 1/2 hours sleep. Felt well tired initially, but survived. Preparation, preparation, preparation – I made my salad for lunch, and by the time it came to eat it I was well looking forward to it. Loved the raw sweet corn mixed with tuna that was left towards the bottom. Will have to think of a way of combining the two, in manner of mayo; but without the mayo, so as to have a tuna & sweet corn sanga.

0600 – Detox & Thermobol
0635 – Oats, mango & greek yoghurt. Green Tea
0930 – 150g Carrot sticks, 100g Cottage Cheese
1330 – Salad with tuna
1500 – Coffee
1540 – Small apple
1550 – Training. 10 mins bike (warm up), DB Bench – 10 @ 10, 5 @ 30, 9 @ 25, 6 @ 18. 30 sec row. DBSP 3 x 10 @ 5, 6, 6. 30 sec row. Cable Pulldown 3 x 10 @ 22.5. Cable straight arm pulldown 3 x 10 – 10, 12.5, 12.5. Core work – FB Balance + sitting oblique MB throws + kneeling MB chest pass. Run intervals – 30:30 @ 5%, 10, 10.5, 11, 11.2, 11.4, 11.6, 11.8, 12, 12.2, 12.4 (45sec).
1710 – Promax Diet shake with 250ml skim milk & Thermobol
1730 – 1800 – 700ml water
1900 – small apple
1930 – 2130 – 1 Vodka, lime & soda. 1 small glass diet coke.
2215 – 1/2 sirloin steak with broccoli, beans, carrot & 1/2 cob sweetcorn.
2340 – Thermobol & Green tea

Fucking busted. Legs felt so fatigued while I was warming up…was struggling to push the fecking pedal at even level 4. Oh my god – what am I doing to myself. My forearms are dying…so tight it hurts to type. The run absolutely busted me. Was powering on through – the last 3 were devilishly hard; but I still pushed to do a 45sec run the last time through. Not sure I could have done much more than that. I don’t even know what I want to type, let alone get my fingers to type it. How the hell am I going to hold a club tomorrow?! Through the run it was my legs that gave out first – particularly when I got to the higher speeds. 30 sec seems to be my point, I was hitting it today. Glad to see **:40 pop up on the time screen, yet struggling to see how I was going to make it through the last 5 seconds. It was such a push to do the last one – but I did. Fucking awesome!!

Was so good at the pub tonight. I drove to the pub and kept to my plan of having one drink, then I had a skinny coke to stop from having another one. Stopped for broccoli on the way home as I was out and had planned to have steak & veg for dinner – skip the chinese. Thought, very briefly about buying a coke on the way home so I could have a rum & coke when I got back – glad I didn’t. Elated that I stuck to the plan, and that even though I went to the pub it was still a good day, diet wise. Was a great workout day too. Very stoked about the workout – really worked hard, and at the end of a week when I was tired & my legs were fatigued.

No amount of fancy gimmicks or equipment or adoption of alleged time-saving ‘fads’ will substitute for a long term program of hard work.