i just did a little hiit on my bike(i know its tame and i only did like 10 minutes-30 second all out then 25 sec break speed then peddal slowly). i cant do sprinting hiit kuz i know im out of shape now. if i did try sprinting, i know i would only be able to do like 5 minutes. what is the better hiit for me to do for now? also should i eat now kuz im kinda hungry (its been an hour since my last meal).

thanks

HIIT on a bike is perfectly acceptable. It doesnt involve as much movement as say an elliptical trainer, but it burns cals nonetheless. As far as eating, you should wait about 30min-1hr after doing your HIIT to eat. The fat burning effects of HIIT are effective even after you've completed the exercise.

seriosly! sweet! ok its a good thing i waited then lol!

Why would you wait to eat? Would you wait to eat after lifting weights? Insulin response doesn't blunt EPOC.

from http://www.pponline.co.uk/encyc/0895.htm

"In order to recover from exercise, the body undertakes several active (energy-consuming) processes for up to an hour afterwards: phosphate is reunited with creatine and ADP; haemoglobin and myoglobin (oxygen-carrying pigment within the muscle) are resaturated with oxygen; lactate is oxidised or resynthesised to glycogen; circulation and breathing increase. In addition, the return to homeostasis following high-intensity exercise is further delayed by the demands of glycogen resynthesis and increased hormonal activity. Interestingly, in the glycogen-depleted state, this prolonged EPOC period is fuelled by lipid as blood glucose is used to replace muscle glycogen"

wouldn't this mean that eating would replace the glycogen, effectively prematurely ending EPOC? Or am I not understanding this correctly?

You're misunderstanding it: in the post-workout period, your muscles are especially sensitive to insulin and glucose absorption (this is caused by increased snesitivity of GLUT4 receptors found on muscle tissue and liver)...however, the effect of EPOC is largely due to adaptation to the stress of the workout (protein synthesis, structural adaptations of connective tissue, increased muscle vascularization, etc, etc), not due to low levels of available glucose...And at least one study that I know of has shown that EPOC derives energy from lipolysis (fat burning), regardless of the availability of glucose. Even if eating immediately after exercise would decrease the length of EPOC, and hence the amount of fat burned overall (and we're talking a few grams at best here), by delaying post workout nutrition when it is most valuable, you are severely compromising your ability to recover from the workout and develop muscle and strength.

In fact, if you look at the bolded part carefully, you see that lipolysis occurs as muscle glycogen is replenished: that glucose could come from stored liver glucose, or from ingested PWO carbs. Either way, lipolysis still occurs as this takes place (and there's no reason why it wouldn't: the intensity of energy needs dictates the form of energy-the substrate- actually used)
Eat as soon as possible

Within 30-45 min after cardio is fine.

I am not trying to argue here, but this completely depends on the goals of the person. If they are willing to lose some muscle mass at the expense of a few grams of fat burn, well to them it may be worth it. And if you are doing HIIT everyday, those grams add up. an extra 1lb every two weeks maybe, seems worth it to me.

Ok, but there are nearly 455 grams in a pound (453.59237 exactly)...and we're talking maybe 2-3 grams at best. Which means that even if that theory is correct, you would need over 150 HIIT sessions to see a difference of one pound...assuming two sessions a week, that's over a year and a half Meanwhile, the cost in muscle over that time period would far outweigh the minimal (again, at best: it's theoretical if there even is a minimal difference) fat loss directly from lipolysis.

holy fudge...how about i just try eating after hiit for you guys and il tell you how it works out. I think muscle loss is the very worst thing that i can do for myself because i am working really hard to gain every ounce. I would rather lose 1/2 lb of fat with no muscle loss than loose 1 lb fat with 1/4 lb muscle or even 1/8lb over weeks.

just have a protein shake after ,and within the hour have a meal

good idea!

So,If i undersatnd this one well,then after my hiit session would it be wise to egg whites and one banana???Cause I don't use protein shakes.And after 1 hour one full meal with fats etc???????