Alright Sick, when you say pull my truck. Do you mean with a rope in hand? Hand over hand pull like in strongman or do youmean rope with a harness like a mule?
I respect people trying to offer advice but christ, olympic lifts and pushing cars? You serious? Lets go ahead and throw in some in sledge hammers, tire flips, keg tosses, and stone carries. Honestly…lets try some KB swings, farmers walks and a sled if you got it.
Truth is OP alot of times people are going to offer advice that may not have been in your shoes before, and what you get isn’t wrong per-se but perhaps overcomplicated. I never had to lose alot of weight, but I have worked as a trainer before and the best advice I can offer you is this:
-
Your importance of your diet supercedes that of your training.
-
For now, training quantity is more important than training quality.
Nobody will argue #1 but as far as #2 goes you will probably benefit most by putting in a tough 1-1.5 hours a day 5-6 days a week while keeping your diet tight than following some specific program to the T and killing yourself 3 days a week. You could probably lose weight just flailing your arms around for an hour and a half a day 7 days week (dont do this but you see my point).
Don’t overthink the training, people try to smother you in their knowledge or their programs but it serves you best to understand what you are doing. Your body burns calories to perform work, work being the product of force and distance (kg*m^2)/(s^2). So increasing weight increases work, but not as much as increasing distance or decreasing time.
This is where the old lighter weight (within reason) and more reps is better for weight loss adage comes from.
This is also why your primary compound exercises are also good for burning calories because you are moving heavier weights through larger ranges of motion. Not to mention they build the platform of strength to continue advancement in your training.
Finally this is why most of your conditioning exercises tend to involve translating weight across the room and/or applying force continuously for prolonged periods of time, these are the best for calorie expenditure. Imagine calculating the work in doing a set of ten bicep curls with 40 lbs. You will burn the same amount of calories walking that same 40 lbs roughly 12 feet across the room. You may not be targetting a specific muscle group, but the calories are equal quantity and burned more easily.
The most common ones you can do would be:
Farmers carries (simply walking heavy weights across the room)
Sled pushes (fighting friction to push a weight across the floor)
sled pulls (same as above just using the other side of your legs essentially)
KB swings (doesnt really fit in with the above, but the constant application of acceleratory and decelleratory force through a big range of motion is good conitioning too)
Really its up to you to fit the pieces together, just be consistent, keep your diet tight and your rest periods short. Also the more circuits and supersets you can do the better.
Thanks again for everyone’s cpmments and interest. I had a good weekend and only rested on Sunday. My wife said I look like a monster, hahahaha, that even when I was 25 pounds lighter I didn’t look like I do now in the chest and shoulders. Maybe she’s just trying to get me to stick around, who knows. I have seen strength increases and am trying to get some of these HIIT ideas ironed out but haven’t got into it yet. I will keep all posted.
So far not really seeing the fat burn, diet has not been squeeky clean, but I am definately getting stronger.
[quote]MytchBucanan wrote:
[quote]Sportsman wrote:
I used those hundreds to buy a bicycle. I won those in a weight loss challenge went from 420 to 335 in 6 months. I do appreciate the encouragement. thanks for the links.[/quote]
Holy shit! Dropping 85 lbs in 6 months is awesome progress! You make me proud.[/quote]
+1 good job man.
[quote]Waittz wrote:
Eat less. [/quote]
Worst advice ever. It’s not about eating less, its about what you’re eating and what kind of training you are doing.
Great job on the weight loss so far.
If you have a few hours and want to read through my Indigo log than I think you could pick up quite a few things. Been there at your weight and even higher …
[quote]HawaiiTunya wrote:
[quote]Waittz wrote:
Eat less. [/quote]
Worst advice ever. It’s not about eating less, its about what you’re eating and what kind of training you are doing.
Great job on the weight loss so far.
If you have a few hours and want to read through my Indigo log than I think you could pick up quite a few things. Been there at your weight and even higher …
I cannot express how much I love this little routine for cardio:
- Push the Prowler with moderate weight 40 yards
- 5 Rope Slams
- 5 Kettle Bell Swings
- 10 seconds of Rope Waves, 10 second rest (repeat for 1 minute)
- 5 Tire Flips
No rest between EXERCISES rest 90 seconds between rounds. Try to do 3 rounds to begin with and work your self up to 6 rounds. After you can do 6 rounds than decrease the 90 seconds rest to 60 seconds. Start with 3 circuits again and work back up to 6 rounds with just the 60 second rest. Than…yep…decrease rest between rounds to 30 seconds rest and work back up to 6 rounds.
This is amazing cardio. I also do a Rope Tabata like routine in my Dungeon/Boot Camp classes that leave everyone completely out of breath.
Let me know if you have any direct questions. 
getting stronger, still haven’t got the diet under complete control. I had 300lbs on my back today for the first time in 16 years. It was heavy.