HIIT + NROLFW on the same day

Hi all!

I started doing NROLFW a month ago. So far, I've managed to do it 3X a week. Since I don't have much time to go to the gym, I also started doing HIIT on the same days (I do it BEFORE the weights even though its recommended in the book to do it after. I'm not sure that I would have the energy to do the HIIT after the weights). I burn an average of 650 cals each time.

So 1 month into the program and I can't see any difference, neither in weight nor in inches. I eat really well, I upped my protein (can't get to 30% though, I average 20%) and very rarely go over my burn meter for the day. I don't see how my nutrition is the problem since I've lost 15 pounds in the fall doing only cardio 3X a week (and burning about the same number of cals).

Could anyone give me advice on how to improve things in order to get better results in terms of fat loss?

Thanks!

I'm also doing the NROLFW program, and this may get better results if you post in that group.

I can just speak to my own experience - other women in that program have a lot more knowledge to share. As far as the HIIT goes, I think there is some kind of metabolic benefit of doing it after the weights. I did it before for awhile but switched and had more energy for the weights.

Try to up your protein closer to 30% if possible and really watch what you are eating otherwise. I started noticing the most difference when I did those things and got past stage 1. You may also be overestimating what doing the program actually burns and need to adjust your calories. Also, the calories recommended by the book may be too high. Other people have found that as well.

I agree with everything kilkusj said!  I think it would be better doing the HIIT after NROLFW, not before.

How do you know you are burning 650 calories during a HIIT session?  That seems really high! 

Thanks for your inputs!

I wear a heart rate monitor and I know I burn an average of 650 cals for the whole workout (not just the HIIT)!

So I should reverse the order then? You think it'll make a difference even if at the end of the day I burn the same amount of calories? I'm a bit sceptic but at this point I have nothing else to lose than weigh!! 

When I was doing both, I always did my HIIT after my lifting.  I'm sure that I could not have lifted as much if I was doing the lifting after.  If it's really HIIT, and not just interval training, then you should be *seriously* wiped out afterwards. 

Not that interval training is bad... but it's not HIIT. 

I'm not sure changing the order will have an immediate impact on your weight, but I'm sure it will help with your lifting. 

Also, a lot of people who started NROLFW (or any weight lifting program) often see their wieght loss stall temporarily as their body adjusts to the lifting.  Make sure you take measurements and pay attention to how your clothes fit.  The scale isn't the only measure. 

I *believe* the idea behind doing HIIT after lifting rather than before is that you spend a LOT of energy before you get into the weight room and then you aren't able to give as much effort to the lifting as possible. You'll want to give all your energy and intensity to your lifting to really get the results you want. You'll find that in later phases of NR intervals are included in the routine, after lifting. I believe phase 3 switches between intervals and a body weight matrix.