3

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Can I replace my HIIT with weightlifting and not gain fat?

Answered on August 19, 2014
Created May 06, 2011 at 9:13 PM

I hate doing HIIT. Right now, it consists of 30 minutes of cycling with 10 total minutes of all-out effort.

Anyway, I'm moving and I am pretty sure my HIIT routine will fall apart. Since I like to lift, and currently do so 3 days a week, I was wondering if adding other lifts, specifically more leg oriented lifts, could stop fat gain, or whether I should try to continue doing HIIT if I want to stay/get more lean. I know Robb Wolf says he gets frustrated when people want to build muscle and lean out at the same time, so my priority is with leaning out a bit more. Do you guys think that switching out HIIT for weights would stop me from doing this?

Thanks.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 09, 2011
at 10:20 PM

Male Version (which imo works for women too) http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383 and Female Version: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1304979603&sr=1-1 Its a great book and focuses on core movements with plans for fatloss, strength gain and hypertrophy.

34d0dfe6cb1a477bd2b5f984c2af29a9

(493)

on May 07, 2011
at 01:09 PM

There are a couple editions of the New Rules for Lifting- do you know which one you used?

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 07, 2011
at 02:30 AM

I have also been following a 5x5 plan recently. I do it twice a week though and all exercises both days. I have really been enjoying lifting heavy :)

A7ac68389a10bc99f33885e7ed0dbfe0

(165)

on May 06, 2011
at 11:27 PM

Dwayne "the Rock" Johnson used supersets to get ripped for his latest movie... here is his workout schedule: http://www.menshealth.com/fitness/resistance-training

8544465753d56e89bd1bb2c92e9cea7a

on May 06, 2011
at 10:02 PM

Yes... The intensity you will be putting in, you will need an extra day to recover...

34d0dfe6cb1a477bd2b5f984c2af29a9

(493)

on May 06, 2011
at 09:59 PM

It's only 3 days/week?

Eecc48184707bc26bce631485b5b7e34

(4764)

on May 06, 2011
at 09:48 PM

I <3 supersets.

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5 Answers

best answer

2
698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 06, 2011
at 09:38 PM

Check out the "New Rules for Lifting" book. Has sections on weight loss etc I used it years ago and it helped me shed the lbs while low carbing. Unfort I stopped and gained back :(

Basically the fat loss section is compound lifts done with supersets (ala no rest in between)

So you basically do 1 set of Chest Press then immediately 1 set of Squats until all your sets are done then move onto your next pairing.. the no rest wears you thin and is akin to HIIT I think...

A7ac68389a10bc99f33885e7ed0dbfe0

(165)

on May 06, 2011
at 11:27 PM

Dwayne "the Rock" Johnson used supersets to get ripped for his latest movie... here is his workout schedule: http://www.menshealth.com/fitness/resistance-training

Eecc48184707bc26bce631485b5b7e34

(4764)

on May 06, 2011
at 09:48 PM

I <3 supersets.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 09, 2011
at 10:20 PM

Male Version (which imo works for women too) http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383 and Female Version: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1304979603&sr=1-1 Its a great book and focuses on core movements with plans for fatloss, strength gain and hypertrophy.

34d0dfe6cb1a477bd2b5f984c2af29a9

(493)

on May 07, 2011
at 01:09 PM

There are a couple editions of the New Rules for Lifting- do you know which one you used?

best answer

1
Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 06, 2011
at 09:47 PM

I use the Max OT training program. It promotes lifting as heavy as possible with recovery time between sets.

Since going paleo I've lost about 16lbs of fat without losing any muscle, according to the fat measurement tools I have available and the fact I haven't had to move down my heavy sets at all.

I haven't been able to keep increasing since I cut out dairy, but I'm fine with doing some cutting for the time being.

0
7767e05a8c4504f6be03f13ee40815cd

(1299)

on May 07, 2011
at 04:29 AM

I'd recommend the following program:

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs#Practical_Programming_Novice_Program:

with the addition of this set of exercises for shoulder health at the end of either your "A" day or "B" day.

http://www.youtube.com/watch?v=DJ3T5V_Etnc

Three days a week is all you need. It is similar to the Stronglifts routine linked, but is in my opinion slightly superior.

0
65754ad81a07ed733f0363a9ecd1556c

(70)

on May 07, 2011
at 02:25 AM

Try training with kettlebells, specifically kettlebell sport techniques. High reps/high results! Full body engagement, great for core and legs, great for cardiovascular fitness and endurance. Must find a qualified trainer, however, as most "expert" training techniques on YouTube or the like are pretty poor. Check out the VFWorkout channel on YouTube for top-notch demonstrations of KB lifting. 3 days a week, no more than 45 minutes needed really to give you great results.

0
8544465753d56e89bd1bb2c92e9cea7a

on May 06, 2011
at 09:50 PM

I'm loving Strength 5x5. I don't do any HIIT. Just the paleo diet and the weight training are giving me results and I've lost 13lbs in 1.5 months.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

34d0dfe6cb1a477bd2b5f984c2af29a9

(493)

on May 06, 2011
at 09:59 PM

It's only 3 days/week?

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 07, 2011
at 02:30 AM

I have also been following a 5x5 plan recently. I do it twice a week though and all exercises both days. I have really been enjoying lifting heavy :)

8544465753d56e89bd1bb2c92e9cea7a

on May 06, 2011
at 10:02 PM

Yes... The intensity you will be putting in, you will need an extra day to recover...

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