I am barely losing or not losing weight at all by doing 2 days only of 531. I have decided to train 4 days a week and do the following:
M - 531
T - 30 minute of treadmill with heart rate between 112-131 (fat burning zone)
W - 30 minute of treadmill with heart rate between 112-131 (fat burning zone)
T - 531
FSATSun - Rest
Will this program be optimal to lose fat?
Depends on a few things.
•How much weight you use during the days where you’re training 5/3/1.
• How much food you’re eating
•what type of cardio you’re doing
•volume during each individual training session
•Sleep or lacktherof
Sometimes if you’re stalling in weight loss, you’re either eating too much, or the intensity, frequency, or volume of you’re training isn’t stimulating enough, or it’s too much.
I’m no expert though, those are just things I look out for when loosing fat.
Although now that I think about it, 5/3/1 isnt the best training scheme to run if you’re trying to diet down. It can be, if you really want to get technical, but it’s a general understanding that it’s used for building long lasting, copious amounts of base strength.
Well, you’re working out plan is certainly sustainable in that you are doing enough to be healthy and remain strong, but not enough to really put you in a large calorie deficit. That’s fine.
I’d recommend you really focus on diet if losing weight is your goal. Also, if you want to keep your workout days the same, add in a short HIIT-type conditioning session at the end of your 531 workout days. Something as short as a 4-minute 20 second on/10 second off session of all out activities like: kettlebell swings, battle ropes, burpees, mountain climbers, KB snatches, etc…
Isn’t 5/3/1 4 days a week? Are you doing the prigram on two weeks or are patterns left out?
There is prescribed conditioning for each of the 5/3/1 programs. I recommend you follow those guidelines (hint: it’s more than 2 days of easy conditioning in most cases)
531 isn’t intended to be a fat loss program.
30 mins of treadmill is some cardio bunny shit
Are you already pretty lean looking to burn fat? or overweight looking to burn fat?
If you’re pretty lean, you might be best off doing sprints. If you’re overweight, you might be best off doing long walks outside of your scheduled training and making better food choices, but still put in work with 5/3/1
your taking friday-saturday-sunday off and have two days with just 30 mins cardio? So basically 5 days a week doing nothing. How do you expect to accomplish your goal? What exact program are you running?