Q: how does HIIT work? how many reps do i do? is HIIT 6 days a week, weight training for 3 days a week, and a good diet enough for me to shed the pounds? i'm 5'6 and 148 lbs. i feel fat. how soon before i start seeing the changes? is it true that my legs will become firm or something? please advise. i love your site.

A: HIIT 6 times/week is too much. Try 3 days weights, 2-3 days HIIT and a good diet. That will be plenty to shed the unwanted pounds. You'll see first changes in a couple of weeks, but your goal is to have slow steady weight loss of around 1 pound per week -- this will ensure that what you lose is fat and not muscle. So be patient. Please read this article closely (including the two articles it refers to) and it should answer most of your questions, including how HIIT works. Then post any follow-up questions here. Good luck!