Joel, great post!
been following the blog for a while, this is my first ever post
you only get out (reward) what your willing to put in(Effort)
pleased with my self this week
just completed the first 6 days of Xtreme fat loss diet. with today being 2nd cheat day!
weighed in this morning.
overall weight up 2lb at 179lb
body fat down 4% or 7lb
abs showing nicely!

training every day has been hard but the workouts that Roman has put together, even thrown in some fast / slow swimming afterwards to burn a few extra cals.
Ready for the next 5 days!

@ Kellie:
Nicely put! Walking as an alternative to HIIT may not compare for fat loss, but as an alternative to sitting? Awesome! Better circulation, bone density, joint lubrication, longer life…I believe the human body was designed to walk, and then we came up with sitting as an afterthought.

Hey Joel

Your xtreme fat loss progaram is awesome. I’ve just finished the first five days and I lost 2.1kgs, a cm off all my measurements. I knew the program would work but I wasn’t expecting such great results in the first 5 days. Thank you so much. By the way I’m a huge fan of HIIT cardio.

Thanks Jane

Slightly concerned at the anti-walking vibe here. I know you very specifically say walking for an hour on a treadmill, and I totally agree that that’s a pretty pointless way of passing an hour. But proper walking outside is GOOD exercise, and absolutely doesn’t “really suck”. It has well proven benefits for the heart and general well-being, it’s very low impact, it’s extremely good for keeping the back & sacral joints in shape and OK, it may not be as good for fat reduction as the intense/interval training, but it’s still a really positive thing to do. Be a real shame if people reading these posts take away the thought that ‘walking sucks’. There is more to fitness and well-being than just losing fat. I do appreciate that that’s your main focus here, but I’m sure you don’t want to create the ‘collateral damage’ of actually putting people off a great activity for general wellbeing. It’s actually pretty easy to build some extra walking time into the day by simply changing a few routines, so the best option of all is to lose even more calories by getting some walking in as well as the official exercise sessions etc.

Number two doesn’t need to suck. I’m on the computer for several hours each day. By putting my laptop on my treadmill and walking at 1.5 mph at a 9% incline I burn over 1000 calories a day most days doing what I would be doing anyway so it isn’t boring. Better then just sitting on my behind watching it grow wider.

Great post. Thanks!

Hi Joel,

FYI: Another way to burn high calories, is to do a spin class. Easier on the knees and joints, and can really burn the calories. I do an intense spin bike workout that usually burns around 800 calories in 45-48 minutes. I use a Kiesler bike that measures the heart rate, watts, & rpms, so is fairly accurate.
My average heart rate bpm is 148 (high gets to around 160).
My watts output average is 295 (high gets to around 345).
My average RPMs is 75 (high gets to 110).

Joel,

How about 30 minutes on an elliptical jogger that burns 660 calories? High intensity for an old guy with joints aching usually isn’t the preferred method…right?

I do all three – well, a variant of #2….

First, I trim stupid stuff from my diet as often as possible. Bagels aren’t usually a problem for me, but I’m a fool for gelato!

Second, I actually LIKE running – not on the treadmill – that truly sucks – but I teach running classes and I LOVE to trail run (or bike), so I’m out there a few times of the week. (Oh, and a good trail run burns 300 calories in less than 30 minutes).

Finally, I use HIIT as a technique for walking, running and weight training, and it’s the natural way to bike in a hilly environment, so I’m doing some form of HIIT 2-3 times a week.

But, bring it on – more ways to burn 300 are good!

Day 3′s workout sucked – I couldn’t get to the gym for strength workout till after 8p and got about half done before momentary muscular failure became complete exhaustion. Day 4 Dynamic done before 7. Will do a HIIT workout this evening with walking class (well, a bit of a variant probably, again).

Jeanne

hey thank you for the tips. becoming a fitness instructor is my new dream. Just loving it all.