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Started By
Message
Help with maintaining cardio and weight with intermittent fasting-COVID
Posted on 3/31/20 at 11:25 am
Posted on 3/31/20 at 11:25 am
Hello all I am new to this board and would like your advice on a couple of things.
I returned from an overseas trip last August and was:
33 years old
5'9
192 pounds.
I was overweight and decided to start intermittent fasting and increase my training regimen.
I am currently:
33 years old
5'9
166 pounds.
So I have lost nearly 30 pounds and have gotten myself in great shape. I credit most of this to the intermittent fasting routine as I only eat once Monday-Friday and on the weekends fast for 12-15 hours a day.
My issue is that I have also been doing large amounts of cardio on the elliptical along with free weights for each upper body muscle group. I no longer have access to an elliptical and CAN NOT run outside due to a knee issue. I ran yesterday and only made it half a mile before my knee was in unbearable pain.
How can I maintain my weight in the mid 160's with only intermittent fasting? I do have a bowflex dumbbell that allows me to workout each muscle group. What kind of cardio can I do at home besides pushups, sit ups, and jump and jacks?
Thanks!
I returned from an overseas trip last August and was:
33 years old
5'9
192 pounds.
I was overweight and decided to start intermittent fasting and increase my training regimen.
I am currently:
33 years old
5'9
166 pounds.
So I have lost nearly 30 pounds and have gotten myself in great shape. I credit most of this to the intermittent fasting routine as I only eat once Monday-Friday and on the weekends fast for 12-15 hours a day.
My issue is that I have also been doing large amounts of cardio on the elliptical along with free weights for each upper body muscle group. I no longer have access to an elliptical and CAN NOT run outside due to a knee issue. I ran yesterday and only made it half a mile before my knee was in unbearable pain.
How can I maintain my weight in the mid 160's with only intermittent fasting? I do have a bowflex dumbbell that allows me to workout each muscle group. What kind of cardio can I do at home besides pushups, sit ups, and jump and jacks?
Thanks!
4
Posted on 3/31/20 at 12:00 pm to Emperor Burrow
I’m guessing the normal stuff like burpees, squat to jumping high knee, squat jumps and all of that is out because of your knees.
You can also vary the tempo on your pushups. (Pull-ups too)
Negatives, hold at the bottom, slow push ups, walk out to push up, walk out to push-up with oblique crunch, side to side pushups. Push up into side plank reach, Lunges. (Quick low lunges back and forth will burn the legs quick) Box step ups. Box step up to jump. Jumping jacks. Mountain climbers, push-up to mountain climbers, walk ups, bench dips, triangle push ups, etc.
Lots you can do with your own bodyweight that will torch you if done right.
You can also vary the tempo on your pushups. (Pull-ups too)
Negatives, hold at the bottom, slow push ups, walk out to push up, walk out to push-up with oblique crunch, side to side pushups. Push up into side plank reach, Lunges. (Quick low lunges back and forth will burn the legs quick) Box step ups. Box step up to jump. Jumping jacks. Mountain climbers, push-up to mountain climbers, walk ups, bench dips, triangle push ups, etc.
Lots you can do with your own bodyweight that will torch you if done right.
Posted on 3/31/20 at 12:16 pm to Emperor Burrow
Ride a bicycle or buy a peleton
Do some yoga
Do some yoga
Posted on 3/31/20 at 12:18 pm to Emperor Burrow
You want to maintain your weight? I'm sure you could by not exercising altogether and solely sticking to your diet. Have you calculated your maintenance calories before?
Posted on 3/31/20 at 1:05 pm to Gings5
I have not and that's a good idea.
I was averaging 3500 calories burned a week from cardio.
I was averaging 3500 calories burned a week from cardio.
Posted on 3/31/20 at 2:43 pm to Emperor Burrow
quote:
How can I maintain my weight in the mid 160's with only intermittent fasting?
You can do it by controlling your calories. Scale them down a bit but you don't need cardio to maintain weight.
Google intermittent fasting TDEE calculator and try and eat around your maintenance.
This post was edited on 3/31/20 at 2:45 pm
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