I was carrying more weight than I wanted and had to do something about it. As my best friend says when he must lose weight, “I was pushing maximum density.”
I like running and I’ve run on and off for decades. But regular running was off the menu. I used to run with Moe and his arthritis makes any sustained run impossible. Bros before hos and all that.
Lucky for me AthleanX has the answer. But you already knew that. Welcome to the land of High Intensity Interval Training (HIIT). I don’t know if this is a common misconception, but before I knew better, I thought interval training was a bunch of bullshit used by soccer moms to avoid the mundane monotony and increased effort of a sustained consistent training pace. (h/t Trshmnstr) I couldn’t have been more wrong.
The concept behind HIIT is simple. You do an exercise at high intensity for a relatively short amount of time, have a short rest or short interval of low intensity work, and repeat. How many times you repeat depends on your condition and what you want to achieve.
One of the great things about HIIT is you don’t necessarily need any equipment. Here’s a 10-minute HIIT workout that doesn’t require any equipment. (You’re welcome cisgender Glibbroads.) Okay, you literal bastards. You need a floor. Tough crowd.
Here’s another one that’s 20 minutes. (You’re welcome cisgender Glibdudes.) Really with what’s being demonstrated it could be any length you want. No more slacking of NoDak glibs (I’m looking at you MikeS). Cold weather is no longer an excuse.
But Chafed I only have 5 minutes to work out! FFS there’s always a way. Get moving.
If you are willing to spend a modest amount of coin you can get a jump rope and some plyo boxes. Part of my program is doing Bumps and Jumps. The bumps are burpee pushups. The jumps are jumps on to a plyo box around knee high. I use an 18” box. In a minute do 10 burpee pushups. Whatever part of the minute you don’t use you get to rest. In the next minute do 12 box jumps. Whatever part of the minute you don’t use you can rest. The first time I did it I was gassed after six minutes.
If you want to get out, then put on a pair of running shoes. You aren’t going for a distance run. You are going to sprint. You can mix this up however you want. If you are on a track, then spring the straight part and jog or walk the curves. Run 20 seconds, jog 20 seconds, and walk 20 seconds. You get the idea. You can mix it up how you like in whatever way your conditioning allows. The important part is to go all out for part of it, reduce the intensity for a bit, and repeat.
I don’t know why improving my HIIT training is so strangely satisfying. When I ran for distance, I was proud when I increased the length of run. For some reason I can’t explain, I’m fist pumping psyched when I’m able to add another interval or two.
A reminder that next week we all report in on what we achieved during the past four weeks.
Have a great Thanksgiving!
Comments
155 responses to “GlibFit 4.0 – Holy HIIT”
As long as you don’t belive phrases like “This one will help you torch bodyfat like none other!”
HIIT has its uses but, like everything, is not a magical pill
Thanks Captain Obvious.
This one weird trick!!
I’ve got a magical pill in my pants.
It’s my dick.
Yeah, my knees don’t run. Hiking in the woods when it’s warm, a good brisk walk otherwise.
I’m right there with you. I ran track in grade school until a knee injury sidelined me. Cycling is my workout in better weather.
My high-intensity work outs generally involve 10% ABV or greater.
But the GLBC Christmas Ale is only $4 and 7.5%
Endurance training.
I switched to a Yuengling for that.
I hope to pick up this beer in St. Cloud Friday or Saturday… must work off that Thanksgiving pound correctly.
Hope you enjoy it.
Fartleks really improved my running back when I did that. Much more than just running at a steady pace.
Damn, but my welding sucks! Enough frustration. Besides it’s 53 out. Off to do some mountain biking.
Better wear the Hi Vis it’s still hunting season.
“its coming right for us!”
Probably don’t want to put the reindeer hat on.
Thanks for the HIIT link. To jump the gun a bit, so far my weight has stubbornly refused to budge, so I’ve just about decided that I shouldn’t concentrate on that number but instead focus on how my body looks.
OK, that doesn’t help either.
I’ll claim progress based on one behavioral change. As I’ve mentioned elsewhere, this past week I started attending an early evening “Cycle & Sculpt” session at the Y. Went Tuesday & Thursday evenings. I sure as hell couldn’t do everything the instructor told us to do (Burpees are clearly a violation of both the Eighth Amendment and the Geneva Convention) and certainly not as many times nor as quickly, but I kept moving almost the whole time and survived to the end of each 50-minute session. Baby steps.
Improvement will come, just give it time.
After a decade or so of being sedentary, I climbed on the Elliptical jugsy has. At 1st, 10 minutes on a VERY low resistance was enough. 6 weeks later, I was doing 20-30 minutes with about half the time maxed out. Then, I managed to bruise a heel, and it went back to collecting dust.
I’ve finally made it to under 200 lbs. again, I consider that a win. I’m contemplating signing up for the MS ride in summer to get my century in.
The Dayton Cycling Club used to hold the ‘Huffman 100’ each spring. I think I completed 2 of them and the ‘metric century’ by the time I got my driver’s license.
Then I got my drive’s license…..
Good for you GT. You are up and moving. That’s what’s important. Stay with it and progress will come.
dammit
Obligatory
Ha! Shrinkage, indeed!
Enjoying your shout out?
Ha-ha…yes, thanks!
Unfortunately, it wasn’t enough to get my ass exercising. ?
Let’s post a picture of you in a bathing suit. The collective can mock you into action. ?
Why would you want to do that to us?
Just helping a friend.
Yeah, we wouldn’t want
SpudS’Fart to get all worked up.Maybe he’s a chubby chaser.
Hateful.
But, an accurate description of me.
Moe looks just like my family’s dog Ginger. She was a lab-golden retriever mix, and the friendliest dog you ever met.
Good doggo!
https://m.youtube.com/watch?v=X8dMhQtaxAE
D’awww
https://www.youtube.com/watch?v=KdU-dpPcUxo
Cleveland Browns fans swinging at a Mason Rudolph pinata with a Steelers helmet.
Stay classy
Lighten up Francis.
There’s Nephilium holding the pole.
Negative, but I did laugh at watching that.
Can’t the Cowboys and Patriots both lose? I want NE to not be the number one seed. As a lifetime Packers fan hoping the Cowboys win seems dirty and wrong.
^^^SO VERY MUCH THIS!!!!!1!!^^^
SMOD?
Can it be a very small one isolated to the field of play?
So much this.
Go Dallas Broncos!!!
I usually embrace feeling dirty and wrong but that usually involves……never mind, but I can relate. Cheering for the Cowboys makes me feel like I should get drunk enough to wake up in a dumpster.
I felt that way cheering for the Bengals today.
I’m very happy for my little cat, my precious Molly McCalico. She is 9 years old, so considered “geriatric” but so many cats make it to 20 years +/- a few that i figured she’d stick around.
She’s always been petite, just 8 lbs, but then dropped a whole pound last year. Her fur got thin and we thought it was the beginning of the end.
Now she’s gaining weight and muscle mass back and her once glorious neck ruff is filling in.
I think she might have been suffering from depression after our other cat got “tooken” by a coyote. Whatever the case, I’m happy to see her getting healthier.
You go Molly McC!
Can’t wait ’til after our Christmas travels when we can bring home a new black kitteh!
Woot! New pet adoptions are warm and wonderful events
Good to hear. Cat health seems so unpredictable to me.
Mrs T. intentionally chose the runt of the litter at the pound 14 years ago. Piss soaked and tiny, I called her my teacup kitty. An unhealthy cat for the most part. She’s been quite depressed since we put her best buddy down, but she insisted on pestering us throughout the night last night. Just like old times. She actually has not done that in years, since she can’t make it up the stairs.
Glad to hear it, may she have many more happy years!
She started doin HIIT. Duh.
Maybe! If sleeping for 12 hours straight and then running around like a crazy thing after lizards in the back yard is HIIT.
That’s good news.
Twirling a cigar in my fingers won’t get me in shape, but it does make me feel like a supervillain.
Ladies and gentlemen, the communists of Rutgers U:
https://www.youtube.com/watch?v=abHDtSz9Dog
[prolonged Zoidberg groan]
They have to bleep the word “racist” otherwise youtube will suppress the video.
Watch to the end for an amusing revelation about the man, if you can call him that.
Yes those two are idiots. However, the interviewer got down in the mud with them. She didn’t exactly distinguish herself.
It’s hard to take the high road when dealing with bottom feeders.
Agreed. But so many do it better. Stossel and Crowder come immediately to mind.
I need to get out and walk, for sure. Still have some lingering depression from this summer’s flame-out and I’m gaining weight again now that my ulcer is fixed.
Go for a walk and BREATHE. It will help in all areas.
Good advice.
“I’m fist pumping psyched when I’m able to add another interval or two.”
Samesies. Or at least completing a cycle when my body isn’t cooperating, like today.
Hey Mo, I hope you took that walk… It’s been a zippity doo dah day here in KC.
This is a damned good beer.
https://www.beeradvocate.com/beer/profile/3266/96842/
I had a beer called Scaphism. It was good.
https://www.beeradvocate.com/beer/profile/54783/386201/
You can’t go wrong with a beer named after a ghastly form of torture and execution.
That’s fucked up.
Yeah, but I like creative names. Like yours, for example.
Yeah, I have an odd sense of humor, but that is twisted to me.
A beer named after what has to be the most vile smelling torture ever invented.
I was wondering who’d go with that username.
It struck me as funny after the third bourbon.
That’s when I get my best ideas.
I’m ITCHING to put on my running shoes and get back out there on the trails. I’ve been down with bronchitis for the past week (haven’t ran or touched the weights since Saturday the 16th).
It’s killing me. This damn medicine better kick in fast (prednisone, Tessalon Perles, and guaifenesin).
I’m getting annoyed at my doctor for keeping me on meds that I want to be off of.
When you get the munchies, the prednisone is working.
For me, it’s when you can’t sit still or focus on anything for longer than Buzzy the Hummingbird.
I made my step goal really early today. Unfortunately it was because I was running around making a cheese soufflé.
It was a great football lunch with a nice Romanian red.
Also, Moe is adorable.
Thanks SP. He’s my sweet boy.
I was carrying more weight than I wanted and had to do something about it.
Go out for a pack of smokes and never come back?
HAH!!
I feel sorry for this person, who seems mentally ill to me.
https://www.youtube.com/watch?v=lDH9deqB32g
Yet another problem from compulsory school. I wonder how many LGBT types favor school vouchers.
Mantweeka is a weird town.
That’s from 2013 or so? That person actually seems pleasant compared to what we see today.
Rhywun and some Log Cabin Republicans. Beyond them, not so much.
I just saw 2 Bloomberg for Pres ads.
Does anyone else let the political ads run through just so the politician ends up having to pay for it?
I do if I have time.
Hey, Mike S, I was using DISH for my internet service but I only had 10 somethings, meg/gigs/ whatever. My smart son got me a Verizon phone, tethered me, got 30 megs for about the same price per month. Of course now I have a smartie pants phone with the camera, etc that I haven’t learned how to use. In addition when I cancelled my DISH internet DISH gave me a 2 year introductory rate for my TV so its pretty much a wash. This week I try to get a vet’s discount and save some more bucks.
Oh yeah, no exercise for the last two weeks ’cause I got my fresh air sitting in a deer stand and was successful.
You shot Mikey, didn’t you?
Those guys are out doing the annual exercise, they’ll be back when the sun goes down and sidewalks (wooden) get rolled up
I had a vast amount of exercise setting up, shooting, and tearing down the 2×4 event.
It’s baffling how many hours of preparation it takes to set up an event that you try to get through as quickly as possible.
That’s what I’ve been leaning towards doing, too. I’m waiting for my stupid Hughes.net contract to end so I can give them the finger…maybe. The problem is we use enough data that we’d need the super unlimited -or whatever it’s called- plan because hot-spotting isn’t unlimited on the lower plans. So then it gets expensive.
I’m not sure yet what we’ll do. There are two local internet providers who are supposed to be expanding their fiber network into my area. One of them even dug in a trunk line only a mile away…and then stopped. I wish they’d hurry up.
Verizon had a bigger plan than I got but of course the price was bigger too
Cool. Did the granddaughter (iirc?) make it. Did she get one?
My family’s always been big on St. Venison Day. 😉
She didn’t but she learned a lot. She passed a little one, “It was small and so cute”. She learned after 3-4 days of not seeing another one that its better to sort ’em out later
Still skinny, Moe is a nice Pup
This SNL skit made me laugh.
CW: it’s an SNL skit and involves a puppet.
“You know who really likes fisting? Sock puppets.”
-Tosh (I think)
Tulpa?
Or Shriek.
Tomorrow I have my follow-up with the doc that gave me the shot for my back.
I expect a second shot. The first shot helped greatly, but I still have some pain in my leg.
Good luck. I’m not sure if they are cautious for medical reasons, or they just want you to pay for a second shot.
Thanks.
There are concerns about long term damage from too many of these shots.
Interesting Video. I’ve never understood the Reservations much so i’m interested in the rest of the series
https://www.youtube.com/watch?v=kh88fVP2FWQ
‘I’m old, but I’m tough’: Bodybuilding grandma, 82, describes how a burglar, 29, broke into her house and she smashed a TABLE over his head before cops rescued him
How did she do it?
Forget hiit! DEADLIFT!
The shampoo was a nice touch.
relevant
Because you’re worth it.
My hometown. Don’t fuck with us!
Single men, tinder is old news.
ALOL!
I watched that 10 min HIIT video and feel exhausted. Who knew there were so many dif burpees.
*Just mixed the most healthiest of cocktails known to man: Tequila, lime and soda
I’ve heard such rumors and have thought about dabbling in the wild world of Tequilla sodas.
Which Tequilla? Which soda? How much lime? What size glass? Was ice involved? What are you wearing?
Two Fingers (cheap, cheap and palatable)
Safeway’s Signature brand Lime Seltzer Water
About a 2 second squirt from a plastic lime bulb found in your grocers fruit section.
16oz plastic cup given away by a local bank.
Cup filled to the top with ice cubes.
Nothing.
Awesome. Thanks.
Guck it. I’m taking a Vicodin.
My feet have decided in the last month suddenly to retain water and swell up to the point of pain.
No water retention in fingers or face, just the feet!! I had to try 3 different pairs of shoes this morning to find one I can use today.
I gotta see the doc and find out what is going on.
Happens to Wendy a lot, keep em up is the best thing right now,
I had a foot swell up, and a doctor was really excited to say it was gout. Until the tests came back negative, and identified it as early onset arthritis.
Sorry
It will be interesting to see if he burns up all his proggie cultural credit.
The fact that he knew he had to make this video to start with speaks volumes about him knowing his audience.
https://www.youtube.com/watch?v=kh88fVP2FWQ
I have a feeling this isn’t the video you meant to link.
I had a feeling of deja vu…and I’ve had that feeling before!
A video in which a millennial is choosing to call Native Americans “Indians?”
These Army exercises helped me: CD 1, CD 2, climbing drill
The Army PRT prep drill is OK if you’re out of shape.
The superhero-themed workouts can be interesting too.
This thread is no way to start a Monday morning. The responses…
Bread lines are good! It means people are waiting in line to get bread from the guvmint!
Of course there are morons calling for the Nationalization of Wal-mart and Amazon. These are the same idiots who (if they got their way) would be wondering why there was a famine and bad weather just struck to take out their socialist state.
I hate to think Im citing Rush, but- “‘Under capitalism the rich become powerful, & under socialism the powerful become rich.”
“When a deep red town’s only grocery closed, city hall opened its own store. Just don’t call it ‘socialism”
Does the town have a gun store? The 8 employees (for now) are on the city payroll and sell at cost. What’s not to like? Needs a full service city operated gas station too.
Isn’t a food shelf free or nearly free? Any regulations from the city about selling produce from the back of a pick up?
Oh noes! Like millions of other people who choose a small town or rural lifestyle!!
LOLOLOLOL! Food retail is one of the lowest margin businesses there is. There is no way that outfit is not losing money. Sorry, residents – you’re getting snookered.
Oh noes! Like millions of other people who choose a small town or rural lifestyle!!
So much this. I happen to live in the town with the only Walmart in 30-40 miles. I bet it is a pain for the surrounding towns but they seem to get by.
They’re apparently not covering expenses if the employees are tax payed funded
It’s laughable – this thing is the textbook definition of socialism but WaPo is too stupid to admit it.
Exactly this and the comments in the Twitter thread are something else. I doubt anyone read the article.
Levi Strauss CEO Chip Bergh on taking big risks with an iconic jeans brand
Capitalism > Communism and lol nerd
He then goes on to say why they are silent on China, which isn’t worth posting because its essentially a non-statement.
I quit buying Levi’s a long time ago. Won’t ever buy anything with their label on it.
I wonder how many decades it’s going to take for CEO’s to get back to worrying about their product more than what the cool kids think about them again.
Your business is dropping because your pants are too fucking expensive. But being all social-justicy is totally going to solve that.
Moran.
Hot damn! Stossel interviews Gabbard:
https://www.youtube.com/watch?v=YbXfsaJ8krw
I’m sure this has made the rounds?
Those conspiracy theories have been debunked.
/NYT
Snopes on Biden and Ukraine
https://www.snopes.com/fact-check/c-span-video-joe-biden-ukraine/
It’s false because:
***
The user-created clip fostered a false impression by pairing a misleading caption with an excerpt from a much longer video with no context. (The video carries a statement from C-SPAN noting that “This clip, title, and description were not created by C-SPAN.”)
President Trump has been accused by a whistleblower, and is under a House-led impeachment inquiry, for allegedly attempting to coerce Ukraine into provide damaging information on Trump political rival Joe Biden by withholding crucial military aid from that country. The video on C-SPAN’s website attempted to show Biden, a potential political rival for the presidency in 2020, admitting to a parallel wrongdoing during a trip to Ukraine in 2016:
And I went over, I guess, the 12th, 13th time to Kiev. And I was supposed to announce that there was another billion-dollar loan guarantee. And I had gotten a commitment from Poroshenko and from Yatsenyuk that they would take action against the state prosecutor. And they didn’t.
So they said they had — they were walking out to a press conference. I said, nah, I’m not going to — or, we’re not going to give you the billion dollars. They said, you have no authority. You’re not the president. The president said — I said, call him. I said, I’m telling you, you’re not getting the billion dollars. I said, you’re not getting the billion. I’m going to be leaving here in, I think it was about six hours. I looked at them and said: I’m leaving in six hours. If the prosecutor is not fired, you’re not getting the money. Well, son of a bitch. (Laughter.) He got fired. And they put in place someone who was solid at the time.
***
Oh, snopes – never change.
I choose to believe my lying eyes:
https://www.youtube.com/watch?v=vCSF3reVr10
The future of “conservatism”
Hawley, 39, became the youngest member of the Senate after a 2018 upset victory over a powerful Democratic incumbent, Claire McCaskill, and he has quickly vaulted himself to prominence in Washington’s elite conservative circles. Along with Senate Republicans such as Ted Cruz, and ex–Trump-administration officials such as Nikki Haley, his name is frequently floated as a potential lead architect of Trumpism after Trump. His speeches around town, including one he delivered on Tuesday evening while accepting an award at the annual gala of the American Principles Project Foundation, a socially conservative public-policy organization, are bracingly defiant of Republican orthodoxy: He rails against income inequality, condemns the policy deference afforded to corporations, and speaks warmly about the civic value of labor unions. He often talks about the “great American middle” being crushed by the decline of local communities, the winner-take-all concentration of wealth, and the inaccessibility of higher education. And he said that the modern Republican Party’s split over competing impulses toward free-market economics and social conservatism has led some conservatives to ignore the effects of their policies on the middle and working class. “It’s time to do away with that,” he told me.
——-
And unlike most Democrats, Hawley argues that cultural pathologies have helped create this fractured political moment, particularly the cult of individualism that he says drives everything from public policy to pop culture. In a vision of America in which liberty is primarily about unlimited personal freedom, he said in his speech to the American Principles Project Foundation, “place and home don’t matter much, and civic participation is beside the point.” This same vision produces “economic policy focused on individual advancement, where advancement means making more money and consuming more stuff,” he said, according to his prepared remarks. “So in popular culture, billionaires become heroes, and the everyday working man becomes just some guy who never realized his potential.”
“Cult of individualism”?
Go fuck yourself. Does it stink in that skinsuit?
place and home don’t matter much, and civic participation is beside the point.”
He’s one of those Coservatives ( Chestertonite?) that decries the advent of the car because it allowed people to leave home. Sure some of those people were stuck in horrible places and needed to leave. I’m not sure which i despise more. The Chestertonites or progressives.
We are the world, we are the children…
https://quillette.com/2019/11/21/fearful-norwegians-wonder-are-swedish-conditions-coming-to-the-streets-of-oslo/
Pete B on guns:
https://www.youtube.com/watch?v=sQhu3CUYxag
[Hank Hill BWAAA!]
My short reply to Pete. Fuck you. I will not be disarmed, even if your 14 yo girl exists.
“We must forge in this century a new politics of family and neighborhood, a new politics of love and belonging, a new politics of home,” he said in his speech this week. “That will mean rethinking old positions and revisiting old orthodoxies. It will mean challenging the old priorities of the political class.” In this particular moment in the nation’s history, “a new politics of love and belonging” seems about as distant a prospect as Trump giving friendly testimony to the House Democrats who want to impeach him. (It’s also not a particularly Trumpian sentiment, no matter how much Hawley may admire the president.) But this is the moment Hawley’s been handed, and he’s going to do what he can to carve out a leading role in what comes next. As he said in his speech, “we cannot wait any longer.”
It’s narcissistic sociopaths, all the way down.
“America is ready to return to a politics of gibberish and platitudes.”
Motivation.
http://archive.is/R5Pmw
^^^This guy gets it ^^^
Number 10 “is a man baby.”
I feel a song coming on…
♫ Almost felon…Hillary Clinton!
Crooked secretary, incompetent senator…
https://www.youtube.com/watch?v=FRPeYP6gS-s
Thanks, Chafed!
HIIT is the bomb. I was a distance runner for a long fucking time and I will never do it again. Walking every day, hiking with a pack, HIIT, weights, yoga, bodyweight exercises are all far superior.
Unless you are training for a long-ass race.
I like the Prowler for HIIT work. That damn thing gets your heart rate up instantly with very little time requirements.
Backed off after my six weeks of hardcore keto to see what happens. My weight is fine, but my tinnitus is worse. Weird.
Haven’t lost any weight, though I must be gaining muscle. I had a sinus infection, which side lined my workouts. Hoping to get back into it tomorrow.