I’d appreciate some help on the following problem. I’m using CW’s SFM while on t-dawg 2.0 to drop some fat, but as I woke up this morning planning to go do the standard 45 min at 65%-75% max HR cardio I realized this just might be counterproductive to the program, as he only recommends cardio exercises that make the nervous system fire muscle groups quickly.
I’m already doing 2 HIIT sprint sessions per week (IBUR running from CT’s Running Man article), along with the 3 days of weight training, but that leaves another 2 days/week open for additional cardio and I know for a fact my body can’t handle more than 2 HIIT sprint sessions per week right now. I’ve considered applying the same principles of sprint/jog to an elliptical machine or exercise bike for 15-20 min. Would this be an effective substition?
Keep cardio to a minimum on the SFM. As I stated in the article, I only recommend the two prescribed cardio exercises. You might be pushing the overtraining envelope too much with added HIIT work.
Thank you both for the response. I’ll just do 1 HIIT session per week then in addition to the cardio prescribed in the SFM program itself. I only wanted to add the extra cardio as I thought it’d be necessary to shed the approx 8 lbs of fat I’m looking to drop. I’ve never tried a cutting cycle without cardio, which is another reason I wanted to add it. Hopefully t-dawg 2.0 with this program will do it for me.
I’m about to finish the last day of the four-week cycle of SFM. In the first two weeks, I performed some sort of GPP/HIIT workout on three of my off days. I did CW’s GPP hybrid twice and some 50-yard sprints once.
After the second week, I felt a bit burned out and more tired than usual (but still hit the weights as I was supposed to). On the third week, I cut back to one day of the GPP hybrid and one day of sprints. On this forth week, I’m only doing one GPP day.
I just felt too tired and overtrained to do extra GPP workouts. So definitely heed CW’s recommendations and keep the extra work to a minimum.
Luckily, it didn’t affect my weight training, and I made great gains in strength. In fact, I was also eating more, and gained 5lbs.