Has anyone any recent experience of the so-called Stubborn Fat Loss Protocol touted by Lyle McDonald (and adapted by Nick Mitchell), or something akin to it. It goes something like this:
2.HIIT - 15s on; 45 off for 5 mins
3.Rest - 5m
4.Steady state - 20-40m
5.HIIT - 30s on; 30 off for 5 mins
I’ve tried this in the distant past and have resurrected it again after losing more weight and regaining some conditioning. However, I still cannot get near the 2nd set of intervals. For example, last night I did prowler pushes for the intervals, felt pretty queasy afterwards but went onto a very slow jog for 30m. Don’t know what my HR was but I was blowing hard throughout the gentle jog (think grandad in the park with his matching wrist and headbands). Now on LISS days I can easily clock up 3-5 miles fasted without any issues, but post-HIIT is another story.
Is this level of conditioning realistically attainable for your average lifter? I’m assuming your average Crossfitter would laugh at the above but so far, for me, it seems a long way off. Any pointers appreciated.