Am new and just started HIIT Training.

When I said am new I mean to this site.

Here is my story, am 5.9 and was about 13.4 stone and got tierd of having a beer tummy and my diet was crap. I've never eaten fruit or veg most of my life and am 23 but these last 2 months I've gone in to overdrive eating all healthy foods running at least 2 and half miles a day 6 days a week at least. I do a sit up routine everyday & I've got a bench in my room with and dumbells which I use most evenings (rotating my muscle workouts). Am now 12.4 after about 2 months my body shape has change but I've still got a little overhang on my stomach.

So I've read about HIIT training I did it last night but my question is can I do it 5 days a week monday to friday then rest 2 maybe 3 hours then do my weights??

http://caloriecount.about.com/hiit-thread-pos t-all-questions-routines-ft143813

if you look at the third page, vyperman suggests lifting weight first then HIIT after 6~8 hrs later.

HECK NO! If you're doing HIIT right, the most you'll be able to do is maybe 4, but it's recommended to do it only 2-3 days a week, on alternating days, and not too close to the time you are doing your lifting (did I get that right?), and, from the multitude of articles and forum posts I've read, you're suppose to lift first, HIIT second, and there should be several hours spanned between lifting and HIIT.

I am glad that somebody made mention to the HIIT thread. I have asked Melkor a few times to sticky it, but I haven't gotten any response about it yet.

HIIT should only be done up to three times per week at the most. If you perform it correctly, you are going to need a day of rest in between each session to recover. Doing it five times a week, would be way too taxing on your body. I have read on a few sites that you can do it up to four. However, that wouldn't give you the adequate recovery time needed. Even if you did it M/W/F/Su one week, you would still end up doing it back to back on Sun/Mon.

There are two ways to schedule doing HIIT :

1) Doing it on non lifting days. This by far the easiest thing to do. It guarantees that you get the recovery time you need, and you don't have to make two trips to the gym in the same day.

2) You can do HIIT on your lifting days. This is perfect for people who do HIIT outside and not in the gym. However, you have to make sure to do your lifting first and wait at least 6-8 hours before doing HIIT. In order for HIIT to be effective, you need to be able to put 100% into your sprint intervals. Do HIIT too soon afterwards, and you won't be able to do this. If you are lifting correctly, you will need the extra time to recover.

* Now I happen to do it on lifting days myself, but I lift in the AM and then do HIIT at least 8 hours later. I used to do the typical M/W/F lifting and T/Th/Sat HIIT. However, now I lift legs on Monday, and W/F/Sun I lift in the AM and do HIIT in the PM. This way I am only working out four days per week as opposed to six which means a few more days off per week. So it does have its advantages doing it on the same day. You just have to make sure to lift first and put a lot of time in between before you do HIIT.

Thanks vyperman7, Yo that's all good advice. Just another thought though you say your body needs time to recover is that because HIIT is more of a all over muscle workout as well as cardio because I did do HIIT training last night and the night before that.

Here is what I did: 5 Min Jog - then lots of stretching - then I jog 100 meters then sprint back the 100 as fast as I can, then walk around on the spot for 60 - 90 seconds depending on how I feel to get my breath back then repeat process 6 to 8 times with a cool down jog on my way home.

My ability to do it on the first night was no difference to how I did it the second night like I know I wasn't slower in the sprint.

Can you over do it with HIIT like you can with weight lifting like I know if you train your arms every night you wouldn't get bigger because they need that rest time but with HIIT am doing it to lose my hips and the last bit of stomach fat on me. The workout is surely not counter productive there. Can you see where am coming from?

Slater8486