Author Topic: Advice on workout program?  (Read 7884 times)

Offline secretsquirrel

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Advice on workout program?
« on: February 20, 2012, 01:34:11 PM »
Hi, everyone.  I'm looking for some advice on fat loss.
I'm currently 5'10" and 178lbs, with too much of that being fat  :(

Background:  I started Starting Strength protocol over a year ago, hit a plateau and reset twice.
I'm currently doing a low-level Gymnastic Bodies program with prehab and mobility exercises, to establish a sounder musculoskeletal basis for building strength.
I haven't run for nearly 2 years due to shin splints, currently trying to rehab.
Work out 3-4 days a week, not much other exercise except walking the dog.

Diet: For the last year and a half, mostly paleo - grassfed beef, eggs, raw greens, raw fish, small amounts of rice or potatoes; restricted sugars to a small serving of fruit or dark chocolate once a day.  No dairy at all; unsweetened coconut milk.  2-3 glasses of wine a night.

I didn't lose an ounce of weight during the time I was doing Starting Strength, although I see many people saying that heavy lifting is the most efficient exercise for fat loss.

I am considering adding tabata (rows or maybe sprint on soft sand) to my workouts.

Any thoughts, considering my diet/exercise, on what more I could be doing? 

Offline stuward

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Re: Advice on workout program?
« Reply #1 on: February 20, 2012, 02:02:36 PM »
There is some confusion over strength training for fat loss.  First off, in order gain strength, you need to eat to support the gains and you need to recover between sets so that you can apply full force each time.  This usually leads to a gain in weight, especially the way Starting Strength is done.  That's not a bad thing.  It's harder to gain muscle than it is to lose fat. 

Now the fat loss part comes after.  Muscle itself burns more energy than fat although it's a small effect.  It's not insignificant though.  The real benefit of the extra muscle is to prevent rebound weight gain afterwards.

Now that you're stronger, or at least your body knows how to apply force, you can actually do exercise that is meaningful.  In order for exercise, of any kind, to help in weight loss, it has to result in a net calorie burn.  That means that the energy burned will be more than the appetite increase.  Long moderate paced aerobic activity just make you hungry and it takes forever to lose anything.

Heavy weight training, done with little rest, jacks your heart rate and suppresses your appetite.  As well it causes your oxygen demand to remain high for several hours, increasing the energy used after the workout.  That strength training you did earlier, will allow the use of meaningful weight during this activity, and this new activity will support and maintain your muscle in the future preventing the fat rebound.

This is probably the best article ever written on the subject:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss

The key is "Activities that burn calories, maintain/promote muscle mass, and elevate metabolism"

An example might be some heavy squats followed by about 30 secs on and off of kettlebell swings for 10 minutes.

The next workout, Maybe heavy push presses followed by 30 secs on and off of burpees.

These don't have to be long workouts, but they have to be intense.  The strength training you are doing now will allow you to train intensely.


Offline Bearso

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Re: Advice on workout program?
« Reply #2 on: February 20, 2012, 02:14:23 PM »
I favor www.stronglifts.com   Mehdi has an excellent program.

Offline stuward

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Re: Advice on workout program?
« Reply #3 on: February 20, 2012, 02:21:59 PM »
I had another thought but I couldn't edit my previoous post.

I just wanted you to know how I like to structure a workout.

Warmup: Usually about 10 minutes and it includes a full body bodyweight circuit.  If you do nothing else, this is the stuff you want to get done everyday.

Main exercise(s): this is your heavy lift. Usually work up to a heavy set and that's it.  You may do more than one exercise, say bench press and rows depending on how you split it up.

Accessory exercises.  These are exercises you do to support the main lifts.  Sometimes it's just back off sets of the main exercise. 

Metabolic: This is where you would add you kettlebell swings, barbell complexes, sled pushes, tire flips, whatever.  Keep the total duration under 20 minutes and the work sections should be under 2 minutes.  You total work done shouldn't be more than 10 minutes.

Extras.  At some point in your cycle you should include carries, like farmers walks and integrative core movements like Turkish Get Ups or Windmills.

Cool-down:  Walk to the shower.

Offline secretsquirrel

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Re: Advice on workout program?
« Reply #4 on: February 20, 2012, 02:29:17 PM »
@Bearso, this looks to me precisely like the Starting Strength program.  No offense. 

@stuward, thanks for your advice.  I'm probably not going to return to dedicated heavy lifting in the near future, since I'm concentrating more effort on the Gymnastic Bodies program.  However, adding in a metabolic cycle along the lines of what you suggested sounds good.  I'm tempted to add squats back in as well, I miss them, just not sure if that would be too much.


Offline stuward

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Re: Advice on workout program?
« Reply #5 on: February 20, 2012, 02:43:52 PM »
The gymnastics program looks like a lot of fun and that's the bottom line.  If it's fun, you'll keep doing it.  It doesn't mean you can't squat once in a while.  The barbell doesn't get jealous.

Offline Bearso

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Re: Advice on workout program?
« Reply #6 on: February 20, 2012, 04:09:57 PM »
Then it looks like I am a fan of Starting Strength too.  I have not looked at it. No need to.  I get all I need from Stronglifts.  So if SS is as good as SL then it has all that someone needs too.  The progress I get from SL is amazing.  Good  luck with whatever you do...

Offline stuward

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Re: Advice on workout program?
« Reply #7 on: February 20, 2012, 04:13:02 PM »
Then it looks like I am a fan of Starting Strength too.  I have not looked at it. No need to.  I get all I need from Stronglifts.  So if SS is as good as SL then it has all that someone needs too.  The progress I get from SL is amazing.  Good  luck with whatever you do...

The author of Strong Lifts used Starting Strength as a template.  He like more volume so he made it a 5x5 instead of 3x5.  He has some good stuff on his site since he learned from his own experiences as a beginner. 

Offline stuward

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Re: Advice on workout program?
« Reply #8 on: March 18, 2012, 07:27:31 AM »
Thanks for the advice! But any advice about how to lose belly fat fast?

Increase your intake of choline and saturated fats (best source: egg yolks) and eliminate fructose and alcohol from your diet. 

Offline Warren Dew

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Re: Advice on workout program?
« Reply #9 on: March 18, 2012, 10:42:50 AM »
Given the signature links in dwaneR23's now deleted post, I think it was spam.

Offline Xon

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Re: Advice on workout program?
« Reply #10 on: March 19, 2012, 07:57:55 PM »
You have to  totally neglect of fat and protein foods items which causes of over weight.
I think you might be in the wrong place if that's your opinion.

Offline taiezr

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Re: Advice on workout program?
« Reply #11 on: March 24, 2012, 08:25:30 PM »
I just posted this on another thread so I am going to copy and paste for convince. You should check out leangains.com  I have had very solid results while on it, read fat lose without strength loss. At the beginning I even had strength gains while eating at a weekly caloric deficit at the beginning. I am a novice/intermediate when it comes to lifting however.

I'm a big proponent of fasted state training. My personal gains while training in the fasted state are slightly better, and there is a little bit of research to back this. However, what really sold me on fasted training is how it utilizes the increased catecholamine levels to up fat oxidation. The combo of increased muscle anabolism and fat catabolism is perfect for someone who wants to gain muscle and lose fat. Aka, this guy!

http://www.springerlink.com/content/w8712615714k8150/
 "Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session."

Offline PrimalSurvival

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Re: Advice on workout program?
« Reply #12 on: June 14, 2012, 04:48:48 PM »
Check out MovNat. It is awesome! http://movnat.com