Circuit training and/or HIIT

[BeggarSu]

I train BJJ 3 times a week at best (due to work/college commitments). I had some issues at training but the simple solution of training more improved this weakness .

I'm working out my diet which I understand is vital to weight loss. Maybe it is due to my body getting more used to grappling but I've noticed my initial weight loss has stopped and although I haven't made any changes to my diet - I'm getting heavier.

I want to add a workout to improve my cardio and ideally lose 14 lbs. I've always struggled to go jogging and I have never had a passion for weightlifting but at our gym we sometimes to a grappler based cardio workout - which I enjoy.

My question is, if I continue to train three times a week, monitor/reduce my diet and implement a cardio workout would this help me lose weight or would I need to turn the tempo up even more and add some HIIT using running?

Thanks in advance - I rarely post in this forum and hope my fat ass hasn't asked the most "n00b" like of questions.

Also, because of my time constraints a home workout like this was the kind of circuit training I like the look of:

YouTube - High Intensity Interval Training

[halfmoon_]

its okay fat noob, do intervals and circuit training that would work but watch the food intake

[platfox]

Someone can correct me if i'm wrong, but i thought circuit training and hiit routines is awesome for muscle endurance but not ideal for weight loss. You do those routines so you don't lose too much weight and maintain your strength. If you're trying to lose 14 lbs, doing longer slow paced cardio routines may be better suited for weight loss. This question is tough because you're trying to do both lose weight and keep strength for bjj. Maybe you could switch back and forth between an hiit day and then longer slow paced cardio day.

[Ian Coe]

Originally Posted by platfox

Someone can correct me if i'm wrong, but i thought circuit training and hiit routines is awesome for muscle endurance but not ideal for weight loss. You do those routines so you don't lose too much weight and maintain your strength. If you're trying to lose 14 lbs, doing longer slow paced cardio routines may be better suited for weight loss. This question is tough because you're trying to do both lose weight and keep strength for bjj. Maybe you could switch back and forth between an hiit day and then longer slow paced cardio day.

HIIT and interval work raises your EPOCH and thus results in more calories being burnt after the training session has finished, compared with LSD work that will stop burning calories after you have stopped training. A lot of calories, depending on intensity, come from glyogen stores when doing LSD, verging on fat at extreme ends of the workout and lower intensities oxidation level is higher).

BeggarSu
If you're trying to lose weight I would suggest doing what your doing and lower the calories. If you can add one or two extra days in, great, but with lower calories the risk of under recovery is higher so be careful.

[Ian Coe]

I double posted, so rather then it go to waste, he's a link I think you should look at

Your Top Source For Free Boxing Training Advice

Compared to that guy in your link, ross is....well, a few order of magnitudes greater

[BeggarSu]

Thanks for the replies. Would circuit training be A FORM of HIIT? I did a circuit tonight which was great. I aimed to do three circuits of the routine I did and ended up shattered mindway through the 3rd.

I enjoyed it which is the main thing at least it something I will keep up if it isn't a chore.

I need to invest in a proper skipping rope, stowatch and I'll keep you folks posted how it goes.

Thanks for the link Ian.

[Darren Rutter]

Originally Posted by platfox

Someone can correct me if i'm wrong, but i thought circuit training and hiit routines is awesome for muscle endurance but not ideal for weight loss. You do those routines so you don't lose too much weight and maintain your strength. If you're trying to lose 14 lbs, doing longer slow paced cardio routines may be better suited for weight loss. This question is tough because you're trying to do both lose weight and keep strength for bjj. Maybe you could switch back and forth between an hiit day and then longer slow paced cardio day.

Slower paced longer cardio puts ur body into a catabolic state which means muscle as well as fat is burned. I would do at least 3 sessions a week of HIIT at 30 mins a time and it'll fall off trust me.

[Ian Coe]

Originally Posted by BeggarSu

Thanks for the replies. Would circuit training be A FORM of HIIT? I did a circuit tonight which was great. I aimed to do three circuits of the routine I did and ended up shattered mindway through the 3rd.

I enjoyed it which is the main thing at least it something I will keep up if it isn't a chore.

I need to invest in a proper skipping rope, stowatch and I'll keep you folks posted how it goes.

Thanks for the link Ian.

Yes it would

[mikasd]

Originally Posted by Darren Rutter

Slower paced longer cardio puts ur body into a catabolic state which means muscle as well as fat is burned. I would do at least 3 sessions a week of HIIT at 30 mins a time and it'll fall off trust me.

You only go into a catabolic state if you dont eat enough while doing LSD