Trying to lose fat 30-40 lbs) but when I perform a HIIT circuit I find it too demanding to finish. Is there a way to overcome this? Is walking an alternative? Running at 280 or so is impossible right now. I see NEPA walks are used in one of the primary fat loss programs here.
Right now you should do most of your cardio in the fat loss zone 60% MHR. Then Ramp up to Cardio Zone 70% MHR. If you want to mix in in some HIIT I would suggest using a heart rate monitor and run/bike/row until you get to 80% MHR then walk until your HR gets to 50% MHR then repeat. Keep a food log (fitday.com)and remember the magic bullet is Caloric Deficit and protein with every meal (shoot for 6 meals a day and your body weight in grams of protien) Once most people start to keep a food log they see how little protein and how many carbs (refined flour and sugar) they are consuming.
http://www.hussmanfitness.org/html/TSCalDeficits.htm
http://www.phoenixfirehealth.com/heartrate.pdf
I hope that helps!
KraigY
What is your training/athletic background up until this point? Are you just starting out? Are you lifting weights at all and if so whats a typcial day/week look like for you? Whats your current diet and supplementation look like?
Sled dragging/pulling is easy on the joints, and good conditioning…walking with a weighted vest on a soft surface is good to go depending on your base right now…if you have access to a Versa Climber, Jacobs Ladder, or Step Mill at your local gym hit those up before the other “cardio” machines, low impact and full body, whether you pay attention to it or not/intentionally do intervals, for the most part on those machines you will end up doing “intervals” unless you are in great shape already…
And since you are posting on the Over 35 Forum, just wondering if there are any underlying health conditions or hormone labs recently?
I agree with KraigY if you are generally in good health…and I thought Id agree with that even if you were not in perfect health. I too want to drop 30-40 pounds, and told my new primary care about it who is double board certified in family medicine/nutrition, and specializes in weight loss programs (dude is not your regular POS primary care trust me)…I told him I was going to cut calories etc, and with my conditions and labwork at least, he totally advised against it…Im diagnosed with “Adrenal Fatigue”, among other more common classifications, and have low T, lower range Thyroid, and a few other issues…he said cutting calories right now would make things worse, I had to eat right and not worry about calorie cutting until my hormones were back in check, and that Id most likely put on a good amount of bodyweight before I started dropping back to my normal weight pre-health issues with much lower bodyfat…Id need to pack on my muscle mass again before Id start dropping bodyfat, so to ride the wave of weight gain…anyways not to start another topic and highjack your thread, but its just soemthing I got put to me last week since I was prepared to cut calories to drop serious BF% as fast as I could.
Of c ourse over 35 and used to run, play basketball in HS and college. Now I do not do these nor should I. I am actually on chemotherapy once amonth for a brain tumor. Also, I am on abilify that is known to make people gain weight. Abilify is for depression. I have atire I can pull.
I am thinking I will have to walk faster or do a HIIT of sled dragging, sledgehammer work, maybe some KB work to avoid all the jumping around. I gave up my gym membership as I was too tired to use it as much as I wanted. I actually have an account on Fitday and need to use it. You are right, you have to try to get the protein in.
As far as lifting I am not starting out and have maybe 18 years under my belt. Oh, and I am hypothroid and am on medicine for that so I hope that is ok. Probably with all the cancer, thyroid and meds I take I am all fucked up. Thanks.
[quote]bluecollarjock wrote:
What is your training/athletic background up until this point? Are you just starting out? Are you lifting weights at all and if so whats a typcial day/week look like for you? Whats your current diet and supplementation look like?
Sled dragging/pulling is easy on the joints, and good conditioning…walking with a weighted vest on a soft surface is good to go depending on your base right now…if you have access to a Versa Climber, Jacobs Ladder, or Step Mill at your local gym hit those up before the other “cardio” machines, low impact and full body, whether you pay attention to it or not/intentionally do intervals, for the most part on those machines you will end up doing “intervals” unless you are in great shape already…
And since you are posting on the Over 35 Forum, just wondering if there are any underlying health conditions or hormone labs recently?
I agree with KraigY if you are generally in good health…and I thought Id agree with that even if you were not in perfect health. I too want to drop 30-40 pounds, and told my new primary care about it who is double board certified in family medicine/nutrition, and specializes in weight loss programs (dude is not your regular POS primary care trust me)…
I told him I was going to cut calories etc, and with my conditions and labwork at least, he totally advised against it…Im diagnosed with “Adrenal Fatigue”, among other more common classifications, and have low T, lower range Thyroid, and a few other issues…he said cutting calories right now would make things worse, I had to eat right and not worry about calorie cutting until my hormones were back in check,
and that Id most likely put on a good amount of bodyweight before I started dropping back to my normal weight pre-health issues with much lower bodyfat…Id need to pack on my muscle mass again before Id start dropping bodyfat, so to ride the wave of weight gain…anyways not to start another topic and highjack your thread, but its just soemthing I got put to me last week since I was prepared to cut calories to drop serious BF% as fast as I could. [/quote]
God Bless You my friend, keep up the good fight. I am not good with medicines and their effects, cancer, etc…but there are some smart dudes on here so hopefully they will chime in to help you out. No need for a gym membership, a pair of Dumbbells off Craigs List in your area cheap could do you right, plenty of complexes you could do.
Well thanks. I do have a power rack that I can do all the basics that I need to.
[quote]bluecollarjock wrote:
God Bless You my friend, keep up the good fight. I am not good with medicines and their effects, cancer, etc…but there are some smart dudes on here so hopefully they will chime in to help you out. No need for a gym membership, a pair of Dumbbells off Craigs List in your area cheap could do you right, plenty of complexes you could do. [/quote]
check into doing cosgrove complexes. start with bar weight only. Here are the exercises:
deadlift
romamian deadlift
bent over rows
hang cleans
front squats
push press
back squat
good mornings.
these are giant sets. you start at 6 reps. do 6 reps of each exercise immediately followed by the next exercise. when you finish, that is one set. rest 90 seconds. do sets of 5. rest 90 seconds. do sets of 4. and so on down to sets of 1.
Also, you should be thinking “2 seconds per rep only”. its supposed to be fast, but not silly-fast.
I started these with a standard bar, so about 25 lbs, but its probably safe to start with an olympic bar at 45 lbs.
do not add any weight until you do all 6 sets with only 90 seconds rest between them. the first couple times will be really tough. Your HR will go through the roof, and you will sweat for an hour after you are done. Since you are doing chemo, I would suggest you ask your doctor of its okay to do interval work where your HR could get above 200.
If your doc says no, then don’t do these!
I drag a tire sled between 1/2 and 1 mile at a time, just for steady state. I would also suggest an atkins type diet, but make sure you get enough protein. at your weight, you should be eating 5 meals per day with 40-60 g protein at each meal. If you are weight training (you posted on my 5/3/1 thread) as well, then you should have more towards 60g of protein on lifting days. for diet purposes, complexes do not count as weight lifting, its a conditioning exercise.
Diet is more important than exercise for dropping fat. This sucks, but it is the truth.
This has worked for me in the past, and I am trying to adopt it again and drop some more lard as well.
Good Luck.