Here’s the deal: I’m a beginning powerlifter and i weight 275 lbs. with 27% bf. My goal is to cut down to 220 and about 15% bf. but without losing too much strength. Some said that HIIT was the best for me, but others said that i would lose too much strength. What do you guys think? Should I do HIIT, or should i do another tipe of conditioning?
Thank you very much.
If you’re going to do HIIT, then I would keep the intervals short. Doing heavy anaerobic-latic work is good for fat loss but can be tough to recover from and thus could affect your strength training.
Another option would be to just do easy aerobic work for your health and lose most of the weight via diet. This work is done at a comfortable pace and would serve as a means of recovery between training sessions. A decent aerobic base would likely help your training as well as you would be able to recover better between sets.
[quote]OBoile wrote:
Another option would be to just do easy aerobic work for your health and lose most of the weight via diet. This work is done at a comfortable pace and would serve as a means of recovery between training sessions. A decent aerobic base would likely help your training as well as you would be able to recover better between sets.[/quote]
Thank’s OBoile then i would do that, but wich exercises do you recommend me: just a fast walking or an easy jogging or more like a light sled dragging or carrying a sandbag?.
I was thinking to do this 50 minutes 5 times a week, or it’s too much?.
Thank you very much.
[quote]FrancoBLS wrote:
[quote]OBoile wrote:
Another option would be to just do easy aerobic work for your health and lose most of the weight via diet. This work is done at a comfortable pace and would serve as a means of recovery between training sessions. A decent aerobic base would likely help your training as well as you would be able to recover better between sets.[/quote]
Thank’s OBoile then i would do that, but wich exercises do you recommend me: just a fast walking or an easy jogging or more like a light sled dragging or carrying a sandbag?.
I was thinking to do this 50 minutes 5 times a week, or it’s too much?.
Thank you very much.[/quote]
To be honest, I’m not sure. You probably don’t need to start with that much. The important thing to remember is that your powerlifting workouts are your top priority, so don’t do so much that it takes away from those.
As for what to do, it probably doesn’t matter much. I’d limit the jogging as that can be hard on a big guy’s joints. Other than that, I doubt it make much difference what you do, so switch it up for balance and to keep things interesting.
I’m no powerlifter. Hence, my opinion is not based on personal experience.
That being said… wouldn’t, like, strongman training help in your particular situation?
Carrying heavy stuff around for endurance would strengthen your core muscles (think farmer walks), pulling heavy stuff would strengthen glutes, quads and those core muscles, …
Also, I guess caloric turnover is pretty high with that kind of training. Pudzianowski is an excellent example of being strong and well conditioned, though it’s somewhat apparent he’s been juicing heavily. Don’t know if you’re into that.
[quote]FirestormWarrior wrote:
I’m no powerlifter. Hence, my opinion is not based on personal experience.
That being said… wouldn’t, like, strongman training help in your particular situation?
Carrying heavy stuff around for endurance would strengthen your core muscles (think farmer walks), pulling heavy stuff would strengthen glutes, quads and those core muscles, …
Also, I guess caloric turnover is pretty high with that kind of training. Pudzianowski is an excellent example of being strong and well conditioned, though it’s somewhat apparent he’s been juicing heavily. Don’t know if you’re into that.[/quote]
Actually before gettin’ into the powerlifting stuff, my main goal was to train and compete in strongman, so, yes i would like to do such strongman like conditioning, but now my main goal is to gain pure strength. Do you think that such conditioning would make me lose strength in the big exercises?
So my conditioning will look like this:
day 1: fast walking 45 minutes
day 2: sanbag carry medium speed (3 mph) 40 minutes
day 3: sled dragging medium-light weight 30 minutes
day 4: medium speed walking 40 minutes
day 5: easy cardio like walking around, walking the dog.
critique please!!.
Cardio does not neccessarily mean treadmill…etc. Its about heart rates. At your weight and size you probably have a really high resting heart rate.
A. Get a Heart Rate monitor.
B. Train in the 120-150 beats per minute zone for 60min -2 hrs 2x a week. You will start to see a drop in your resting heart rate, and be able to do a higher pace during these excercises later on… it will benefit you greatly. For example i do like 10 min jumprope, 10 min shadowboxing, 10 minutes kicking drills…back to back for this time period.
C. Aerobic training really wont interfere with strength training , it will help your recovery if anything. it will also help you lose weight. HIIT is going to tax the shit out of you, and make your lifts hard to complete. It is merely a tool, and one that you need to have good aerobic abilities before using.
D. that being said, a good protocol for fat loss that will also help the conditioning of your aerobic system is putting a spin bike or other bike on a high resistance so that you can only do 20-30 rpm and keep your heart rate in the 160-170 range. THIS will blowtorch fat and get you in great shape.
Cheers
[quote]666Rich wrote:
D. that being said, a good protocol for fat loss that will also help the conditioning of your aerobic system is putting a spin bike or other bike on a high resistance so that you can only do 20-30 rpm and keep your heart rate in the 160-170 range. THIS will blowtorch fat and get you in great shape.
[/quote]
How long should one keep their heart rate in this zone if they are not accustomed to this type of training? I would imagine that it will be very difficult to do this for any significant length of time.
2 sets of 20 minutes, 10 minutes in between is ideal, you could do sets of 15 as well.
[quote]FrancoBLS wrote:
So my conditioning will look like this:
day 1: fast walking 45 minutes
day 2: sanbag carry medium speed (3 mph) 40 minutes
day 3: sled dragging medium-light weight 30 minutes
day 4: medium speed walking 40 minutes
day 5: easy cardio like walking around, walking the dog.
critique please!!.[/quote]
Any opinions?? remember that my top priority are my powerlifting workouts, but i want to lose fat without losing too much strength.
[quote]FrancoBLS wrote:
[quote]FrancoBLS wrote:
So my conditioning will look like this:
day 1: fast walking 45 minutes
day 2: sanbag carry medium speed (3 mph) 40 minutes
day 3: sled dragging medium-light weight 30 minutes
day 4: medium speed walking 40 minutes
day 5: easy cardio like walking around, walking the dog.
critique please!!.[/quote]
Any opinions?? remember that my top priority are my powerlifting workouts, but i want to lose fat without losing too much strength.[/quote]
You probably don’t have to do that many days per week to start. Even easy cardio, if you haven’t done it could tire you out.
Check out this q/a from elitefts.com
http://asp.elitefts.com/qa/default.asp?qid=111170&tid=55
First, I think for a power lifter to drop some fat, I would listen to Matt Kroc, a power lifter that knows a few things about weight management: http://asp.elitefts.com/qa/default.asp?qid=64354&tid=
Second, I think we should look at exactly what you are looking to do. Your current weight and bf% suggest that you now have 74 lbs of fat and 201 lbs of lean tissue. You wand to move to having 33 lbs of fat and 187 lbs of lean tissue. Hopefully others can say something about how much lean tissue you should expect to lose and whether the 18 lbs loss you currently have is appropriate for 41 lbs of fat loss. If your goal was to simply go to 15% bf and keep all of your current lean tissue, your end weight would be 236, so a 39 lbs fat loss (which probably cannot be done without losing some muscle, but perhaps drop below that then regain the muscle to reach that goal).
The other thing that I think is very important to consider is that either way you are going to be dropping a damn lot of weight. This cannot be done quickly so I would suggest, as Kroc also does, that you start light and increase the conditioning slowly and only as needed. Perhaps track your weight each week and as long as it is going down by a pound or two within every two weeks, just keep the conditioning the same. When it slows more than that then add 20 minutes per week (either a new session or adding some time to other sessions) and see if the fat loss kicks in again. With this being my opinion, I think that your current plan is way too much. I think that would be good in the long term (at least depending on your lifting schedule), but that you should start with a lot less for now.
In your position, depending upon what you are most used to, I would probably start with just some 15-20 min walking sessions twice a week, or one session of walking and one of sled dragging. Other options include adding some extra to your warm ups, a bit of conditioning after lifting, and/or adding some assistance work done with low rest. If you normally do some of that conditioning and are just adding some, then your plan may be fine, but I would worry about adding too much too fast and not being able to sustain the fatloss as long as you will need to.
Also, diet is key. Eat a lot to fuel yourself and to be able to recover, but do not eat like you are on a bulking program.
o’right i’m going to do that, walking 30 minutes twice a week for one week then the other week 3 times a week, and when it comes easy walk for more time.
thank you everybody. cheers.