I just wanted to share my success with everyone. I am a 23 year old male with a bad knee and COPD. Discharged from the Army the doctor advised me to stay away from the gym. Well a year past and I decided to go back to the gym. I spent one week breaking myself back into the gym life along with proper eating habits.
The second week I weighed myself and came in at 230 pounds. This week I started my HIIT program and made sure to drink at lease two liters of water every day with at lease 40oz during and within 30min after my HIIT workouts. Monday Wednesday and Friday are the days I go to the gym. Every Monday when I walk into the gym I will weigh myself. After the first week I am at 225 pounds. Just to make sure this was correct I kept track of my weight over a 48 hour period.
My routine is pretty simple. I spend about 5 to 10 minutes warming up. Then ill do one minute to two minutes 80% or higher on my pulse rate according to the treadmill. Then I’ll move onto the upper body workouts for that day. When my breathing seems to be slowing down I’ll hit the treadmill again before moving onto the next upper body workout. Usually I use the feeling of needing to throw up as a good sign that Im pushing myself hard enough.

HIIT does work but you may be experiencing newbie loss of weight. I myself lost 4 kg in the first month alone. If your knee is bad then shouldn't you go on the cross trainer/elliptical rather than the treadmill?

HIIT can also be done with dumbbell complexes or barbell circuits. It takes a bit of time to gain the power to be able to do this.

Nice video. The HIIT program I am doing is pretty much like the one I did back in the Army. I do not mind the pain in my knee as long as it doesn’t give out on me. Free weight training with needing to bend my knee to much would be a problem though.

I guess I’ll post my diet.

Beginning Day Meal: 2 eggs cooked on griddle.

Mid Day Meal: IF I am feeling hungry I’ll eat a raw potato or a bowl of cereal with 2% milk

End Day Meal: Two chicken legs, or steak, or two ribs, or one plate of pasta. If I have meat such as chicken, steak, or some other meat product then I will add a raw potato to the meal.

Entire Day: Two or more liters of water.

Where are the veggies/fruit/fiber? You are missing out on a ton of micronutrients here. Granted a multi-vitamin can help, but not in the way that actual food can in terms of absorbtion.

As for HIIT, I agree that it works. But I myself currently have potentially career ending (I'm in the Navy) knee problems, and I simply cannot do HIIT anymore (I was dumb and continued my normal exercise regiment long after my doc urged me to make changes, and now I've only made my knee worse). Not sure what kind of knee issues you are faced with, but you should probably move towards a lower impact exercise. Add to the fact that you have COPD, you really should look into lower intensity cardio. I could see HIIT very easily causing complications because of the general intensity requiring a greater oxygen component.

You are also tracking your weight over a very short time period. Body weight can fluctuate by as much as 7 or 8 pounds over the course of 48 hours. If you really want to track weight loss, you should weigh yourself no more than once every two weeks.

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it must be obvious day on camp stupid

you need to read around on the forum and reintoduce a new and improved diet

I found a good source on HIIT. It includes the Benefits, Why it works and How to perform HIIT.

Benefits of HIIT Training

My COPD/asthma as my doctor calls it limits my bronchial tubes to about 40% to 50% volume on a good day. My right knee under went open knee surgery to repair meniscus, and muscle damage about 17 months ago.

I have added in carrots, green beans, cauliflower, lattice, and onions out through the entire day.

You are right about the weight flocculation. I actually lost three pounds and put back on two pounds of body water. Good news is my first line is coming back for my 6 pack I had back in the Army. My arms are also starting to look more defined.

cannot believe anyone would eat a raw potatoe.

Their good! Yum!