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Old 04-10-2013, 06:30 PM   #715
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If you want to accelerate fat loss and cut the time spent doing so try HIIT instead of running/walking or any steady state cardio for that matter. You will burn many more calories during and after the exercise period. With HIIT you will burn more overall cals in 20 min. than you will with an hour of regular cardio.
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Old 04-10-2013, 06:32 PM   #716
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If you want to accelerate fat loss and cut the time spent doing so try HIIT instead of running/walking or any steady state cardio for that matter. You will burn many more calories during and after the exercise period. With HIIT you will burn more overall cals in 20 min. than you will with an hour of regular cardio.
What is HIIT? I'm interested.
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Old 04-10-2013, 06:46 PM   #717
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What is HIIT? I'm interested.
It's High Intensity Interval Training. It can vary quite a bit from the exercise performed to the work/rest times. Normally it is done with running or equipment such as an eliptical, treadmill etc. The exercise should allow for quick starts and stops. Basically, after a warm up you will do intervals of work/rest, we will use running as an example as no equipment is needed. You will run at a low pace (rest/recovery) for 30 sec up to 3-4 min as needed, followed by 15-60 sec of all out balls to the wall sprinting followed again by a rest/recovery period and repeat. It is quite challenging so start of with a few intervals and build up. As your fitness level increases time spent on the work intervals increases and the rest intervals decreases. It will kick your butt but is the most effective way to burn fat through aerobic exercise.
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Old 04-10-2013, 06:53 PM   #718
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It's High Intensity Interval Training. It can vary quite a bit from the exercise performed to the work/rest times. Normally it is done with running or equipment such as an eliptical, treadmill etc. The exercise should allow for quick starts and stops. Basically, after a warm up you will do intervals of work/rest, we will use running as an example as no equipment is needed. You will run at a low pace (rest/recovery) for 30 sec up to 3-4 min as needed, followed by 15-60 sec of all out balls to the wall sprinting followed again by a rest/recovery period and repeat. It is quite challenging so start of with a few intervals and build up. As your fitness level increases time spent on the work intervals increases and the rest intervals decreases. It will kick your butt but is the most effective way to burn fat through aerobic exercise.
That sounds cool. I have a ProForm treadmill here in my office room next to my computer desk. I think it has a setting that does that automaticly. It speeds up and down, adds incline and decline. I will try it tomorrow morning. Thanks CFD.
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Old 04-10-2013, 06:59 PM   #719
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That sounds cool. I have a ProForm treadmill here in my office room next to my computer desk. I think it has a setting that does that automaticly. It speeds up and down, adds incline and decline. I will try it tomorrow morning. Thanks CFD.

Many treadmills and elipticals do have HIIT programs installed. Please listen to this as I don't want you having a heart attack lol. HIIT is intense when performed correctly, always start with the easiest intervals your tredmill will allow until you get a feel for it. If you can do it, some cannot, the results are well worth it. I think you will soon learn why it is usually limited to 20-30 min, it is intense.

You might want to do a search on it and watch a few videos to see what you're in for.
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Old 04-10-2013, 08:12 PM   #720
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Quote:
Originally Posted by CFD View Post
If you want to accelerate fat loss and cut the time spent doing so try HIIT instead of running/walking or any steady state cardio for that matter. You will burn many more calories during and after the exercise period. With HIIT you will burn more overall cals in 20 min. than you will with an hour of regular cardio.
As much as I want to incorporate hiit into my training, I don't. I am running atleast a half maybe the full Cincinnati Flying pig this year.

I ran the half last year.

So I need to keep my long distances, running, walking consistent.
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Old 04-10-2013, 08:16 PM   #721
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As much as I want to incorporate hiit into my training, I don't. I am running atleast a half maybe the full Cincinnati Flying pig this year.

I ran the half last year.

So I need to keep my long distances, running, walking consistent.

Do some research on HIIT. As well as being superior in fat loss it also builds strength AND endurance which is beneficial for your needs.
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Old 04-10-2013, 08:29 PM   #722
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Do some research on HIIT. As well as being superior in fat loss it also builds strength AND endurance which is beneficial for your needs.
Trust me when i say this, There is no replacement for running 12 , 16, 18 miles. NO matter how many sprints you do. It is about being able to maintain. However Hiit can assist in increasing your speed, it will not increase your distance.
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Old 04-10-2013, 08:36 PM   #723
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Trust me when i say this, There is no replacement for running 12 , 16, 18 miles. NO matter how many sprints you do. It is about being able to maintain. However Hiit can assist in increasing your speed, it will not increase your distance.

I disagree. Building strength, endurance and improving cardio vascular fitness is definately beneficial to long distance running.
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Old 04-11-2013, 07:32 AM   #724
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It's been awhile since I've last updated. I'm now down 11 pounds....yay! I might even look halfway decent for our family trip to Disney in Florida in 2 weeks! Can't wait!
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Old 04-11-2013, 07:50 AM   #725
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Hey crew. I'm still here. The mirror and my clothes still show I am losing fat but as per susal for me it is not really showing on hte scales much. I'm used to that, it has always been t he way it is for me. As I get out my summer things I can tell my shorts fit quite a bit more loosely. I still need to find a new class. As much as I hate the YMCA I may end up having to join. The warming weather is helping. I can get outside & work more & work on the car.
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Old 04-11-2013, 03:15 PM   #726
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17.2 lbs

So not a real big difference from the last report, but
progress none the less All things considered,
a trip to New York last week and a HUGE Polish meal this
week - I'll take it. Back on track and looking for
another lb next week!!

Congrats busby76 - great job. Looks like you are doing a
great job with the fitness tracker app. I should probably
check in from time to time

Good job RubyCamaro. You dare to bring fudge again to
Camarofest and I'll hang you from a tree!!! J/K it was
great!!
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Old 04-11-2013, 04:06 PM   #727
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CONGRATS BECKY!!!!!!!

That is awesome, be proud of yourself for living the healthy lifestyle, the scale may not always show weight loss at every moment but you are in much better health and thats whats most important,
I am maitaining my weight, which is a healthy weight for me (not too skinny) and trying to tone up and build muscle so I never step on a scale, just measure inches and make sure I always do my best to eat healthy and show up on training day lol trying to get a good 4 to 5 days of cardio a week.
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Old 04-11-2013, 04:36 PM   #728
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Quote:
Originally Posted by RubyCamaro View Post
Hey crew. I'm still here. The mirror and my clothes still show I am losing fat but as per susal for me it is not really showing on hte scales much. I'm used to that, it has always been t he way it is for me. As I get out my summer things I can tell my shorts fit quite a bit more loosely. I still need to find a new class. As much as I hate the YMCA I may end up having to join. The warming weather is helping. I can get outside & work more & work on the car.
I'm so excited about the warmer weather too!! Losing inches is always a challenge, how much weight are you trying to lose??
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Old 04-11-2013, 08:28 PM   #729
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CONGRATS BECKY!!!!!!!

That is awesome, be proud of yourself for living the healthy lifestyle, the scale may not always show weight loss at every moment but you are in much better health and thats whats most important,
I am maitaining my weight, which is a healthy weight for me (not too skinny) and trying to tone up and build muscle so I never step on a scale, just measure inches and make sure I always do my best to eat healthy and show up on training day lol trying to get a good 4 to 5 days of cardio a week.


Great to see you here Bonnie!! I overslept yesterday and didn't get to go to my workout - I was mad!! It's getting where I really look forward to going. Something I thought I would never say. Now that I've lost some weight, I'm more motivated to work harder to see what kind of result I can get. Slimming down the thighs, toning up the backside, working my arms - I actually have some muscles!!! Thanks for your help with some recipes along the way. It's great to have a place like this to go to for help and guidance.
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Old 04-11-2013, 10:27 PM   #730
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Quote:
Originally Posted by BeckyD@RodgersChevrolet View Post
Great to see you here Bonnie!! I overslept yesterday and didn't get to go to my workout - I was mad!! It's getting where I really look forward to going. Something I thought I would never say. Now that I've lost some weight, I'm more motivated to work harder to see what kind of result I can get. Slimming down the thighs, toning up the backside, working my arms - I actually have some muscles!!! Thanks for your help with some recipes along the way. It's great to have a place like this to go to for help and guidance.
Keep up the great work, here is a recipe I think you may like!

Stuffed Bell Peppers

Ingredients
4 green bell peppers med-large
Turkey, Ground turkey, 93% lean, 16 oz
Tomato Paste, 1 can (6 oz)
Cheddar Cheese, .5 cup, shredded
Onion powder, 1 tsp
Garlic, 1 tsp
Chili powder, 1 tsp

Directions
1. Heat oven to 350°F.
2. Cut thin slice from stem end of each bell pepper to remove top of pepper. Remove seeds and membranes; rinse peppers. If necessary, cut thin slice from bottom of each pepper so they stand up straight. In a sauce pan, add enough water to cover peppers. Heat to boiling; add peppers. Cook about 5 minutes; drain.
3. In skillet, cook turkey until beef is brown; drain. Add onion and garlic. Stir in tomato paste and cheese. Cook until hot.
4. Stuff peppers with beef mixture. Stand peppers upright in ungreased square glass baking dish.
5. Cover tightly with foil. Bake 25 minutes.

Serving Size: 4 peppers

Nutritional Info - without the pepper
Servings Per Recipe: 4
Amount Per Serving
Calories: 256.7
Total Fat: 13.0 g
Cholesterol: 94.8 mg
Sodium: 515.4 mg
Total Carbs: 9.2 g
Dietary Fiber: 2.2 g
Protein: 27.5 g
Nutrition Facts

With the pepper
Calories 289.7
Total Fat 13.3 g
Sodium 515.4 mg
Total Carbohydrate 12.2 g
Dietary Fiber 5.2 g
Protein 28.5

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Old 04-11-2013, 10:35 PM   #731
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Quote:
Originally Posted by Bonnie View Post
Keep up the great work, here is a recipe I think you may like!

Stuffed Bell Peppers

Ingredients
4 green bell peppers med-large
Turkey, Ground turkey, 93% lean, 16 oz
Tomato Paste, 1 can (6 oz)
Cheddar Cheese, .5 cup, shredded
Onion powder, 1 tsp
Garlic, 1 tsp
Chili powder, 1 tsp

Directions
1. Heat oven to 350°F.
2. Cut thin slice from stem end of each bell pepper to remove top of pepper. Remove seeds and membranes; rinse peppers. If necessary, cut thin slice from bottom of each pepper so they stand up straight. In a sauce pan, add enough water to cover peppers. Heat to boiling; add peppers. Cook about 5 minutes; drain.
3. In skillet, cook turkey until beef is brown; drain. Add onion and garlic. Stir in tomato paste and cheese. Cook until hot.
4. Stuff peppers with beef mixture. Stand peppers upright in ungreased square glass baking dish.
5. Cover tightly with foil. Bake 25 minutes.

Serving Size: 4 peppers

Nutritional Info - without the pepper
Servings Per Recipe: 4
Amount Per Serving
Calories: 256.7
Total Fat: 13.0 g
Cholesterol: 94.8 mg
Sodium: 515.4 mg
Total Carbs: 9.2 g
Dietary Fiber: 2.2 g
Protein: 27.5 g
Nutrition Facts

With the pepper
Calories 289.7
Total Fat 13.3 g
Sodium 515.4 mg
Total Carbohydrate 12.2 g
Dietary Fiber 5.2 g
Protein 28.5

Awesome Bonnie - thanks. Guess I know what I'll be making for Sunday Dinner
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