I originally posted this in the health subforum but it doesn't have nearly as much traffic. I finished Insanity and now I'm looking into something more martial arts-styled. I have done Billy Blanks Tae Bo but didn't find myself really learning anything other than generic punches and kicks. I did some google searches but didn't find anything good. Any suggestions?
High-Intensity Interval Training (HIIT). You basically do it only three times a week for 20 minutes, and the high intensity part of it only amounts to about four minutes each session, since the remaining time is for recovery. You achieve many times the results in one hour of HIIT per week than you do in five hours of normal intensity cardio per week. http://fitness.***********/sites/fitness/archive/2013/06/21/interval-training.aspx
HIIT really kicks my ass, but when I am finished, I feel on top of the world. Really, the best natural high I have ever experienced. It really gets those endorphins flowing, and you're left just drenched head to toe in sweat. And the best part of all is that you're done after just 20 minutes. And you don't do this everyday, since your body needs at least a day to recover. It's not for everyone, and you have to be in some degree of shape before you even think about doing this, but once you are, it is a great way of really burning fat from those stubborn areas like, in my case, the lower abdomen, just below the belly button.
The only way I found HIIT to work was doing it for an hour on then off for two sessions doing as much as I can during the grueling pace part and as soon as time passed normal or not go balls out again. Its what I was taught for mx/sx racing when you cant ride and are working out. Muscles don't mean shit unless you can consistently use them with stamina. Stamina is key IMO, I went from 300lbs +/- to a current 214lbs, Gaining muscle back from riding and stamina/breathing training. It also help me using the normal workout as physical therapy to get my knee strong again after total reconstruction. Just favor that part of the body. But breathing is 100% of the workout, Activity etc so a good breathing under grueling conditions is a must. Find the breathing technique that works best for you and the rest is easy IMO.
I do that when I run sometimes. Run 5-6 times a week and do HIIT every other week. What I do is very lightly jog for 1/4 mile (400 meters or one lap on track) at snails pace (10 minute mile or something). Stretch for a good 15 minutes. Jog for 400 meters (1/4 mile). Then, pick up intensity to about a minute slower than your mile time (mine is 6 minutes) for the next 300 meters. Then, sprint for 100 meters (I do this at a minute faster than my mile time, 5 minute/mile pace). Then slow back down for next 300 meters to a pace a mile slower than your mile time and repeat for 3 miles or so. I hope to get my mile time down to highschool levels (5:20-5:30) and surpass that mark to 5:15 mile or so. Since I have better knowledge of diet, etc. Would do once every 1-2 weeks. Also, similar, do pryamids. Again, get to the track (since concrete more than once a week is DEATH on the knees eventually). Do sprints/hard runs at 100m, 200m, 400m, 800m, 400m, 200m, 100m with about 2-4 minutes rest in between. After a full set, take a much needed, longer break before doing it once more (or a third time if you are feeling really good and up to it, but always listen to your body). Would do it once every 1-2 weeks. You can also do 2 sets of 400m, 800, 1 mile, 800m, 400m. Also, I would recommend mirroring your intense 200m with a jog of 200 meter than rest, intense 400, jog 400 than rest and so on. Simply run hills, this will build muscles in the leg that otherwise would not get a workout making you a stronger runner, if you are running. You can either find a gradual long incline, or a very steep shorter hill, both work, alternate on "hill days". I would do hills once every other week due to intensity. Do 6-10 repeats of the hill with slow jogs back down the hill and a water break at your half way point.
Not sure if I'm fit enough to do HIIT yet but I'll keep it in mind. Going to try out Les Mills Combat because I've heard good things about it. Vanilla Gorilla- if sex helped me lose weight then id be in amazing shape.
i know one or two people who speak really highly of silat as a great martial at for getting into shape, certainly more interesting than standard blows, lots of sweeping and throwing. i've not tried it myself. finding a good instructor who'll work you hard is key though, and its not necessarily easy to find if you aren't in a big city. https://www.youtube.com/watch?v=Qt0X6wMOMcw"]Silat Suffian Bela Diri - Devastating Throws, Take-downs & Sweeps - YouTube edit; ah, you mean something you can sort of do from home? not sure i can help you there.
