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Started By
Message
Help with programming.
Posted on 12/15/21 at 8:19 am
Posted on 12/15/21 at 8:19 am
Looking to change things up as I switch goals.
Was on a lifting program for about three months before I took a little hiatus. While I really enjoy adding weight to the bar, I want to shift to a more endurance based programming due to the fact all of my hobbies (Mountain biking,hiking, etc) require endurance. The kicker is I do not want to lose all my strength and would like to work towards the physical appearance lifting gets you.
I am 5'11" and am 193 lbs. So I obviously have weight to lose. My goal is to be in the low 170s.
My idea is to do exercise 4 days a week. 2 endurance days, 2 lifting days (Based on the big 4 w/ some accessories). Possibly a 10-15 minute HIIT session on 2 offdays.
Any thoughts and advice are welcome on routine, exercises, diet, etc. Thanks.
Was on a lifting program for about three months before I took a little hiatus. While I really enjoy adding weight to the bar, I want to shift to a more endurance based programming due to the fact all of my hobbies (Mountain biking,hiking, etc) require endurance. The kicker is I do not want to lose all my strength and would like to work towards the physical appearance lifting gets you.
I am 5'11" and am 193 lbs. So I obviously have weight to lose. My goal is to be in the low 170s.
My idea is to do exercise 4 days a week. 2 endurance days, 2 lifting days (Based on the big 4 w/ some accessories). Possibly a 10-15 minute HIIT session on 2 offdays.
Any thoughts and advice are welcome on routine, exercises, diet, etc. Thanks.
3
Posted on 12/15/21 at 8:26 am to Woadie
If you want to bike well, there's no substitute for time on the road. Maybe one of your endurance days could be a long ride? 30+ miles can really burn the calories. If weight loss is your primary goal, that's important, as well as watching your diet, of course.
This post was edited on 12/15/21 at 8:49 am
Posted on 12/15/21 at 8:52 am to Woadie
If you’re wanting to keep lifting the big 4 movements while losing weight, I suggest looking into the 5/3/1 Krypteia plan. It keeps the heart rate up and is essentially a full body workout 3 days per week.
Posted on 12/15/21 at 9:31 am to EyeOfTheFeTiger
quote:
If you’re wanting to keep lifting the big 4 movements while losing weight, I suggest looking into the 5/3/1 Krypteia plan. It keeps the heart rate up and is essentially a full body workout 3 days per week.
Thanks for the response. Program looks interesting. Based on a review I found, this is pretty close to what I'm looking for as long as I can keep the cardio.
Posted on 12/15/21 at 9:34 am to lsu777
The two a day full body is basically what I was thinking.
Do you see any benefit or negative to doing the cardio on the same day as lifting like first program suggests?
Do you see any benefit or negative to doing the cardio on the same day as lifting like first program suggests?
Posted on 12/15/21 at 9:59 am to Woadie
quote:
Do you see any benefit or negative to doing the cardio on the same day as lifting like first program suggests?
I do cardio almost daily. Just make sure you eat enough if you are trying to gain muscle.
Posted on 12/15/21 at 10:02 am to Woadie
no shouldnt be if you follow the easy and hard guidelines as laid out.
FTR true cardio is a waste of time. You are looking for conditioning for your particular hobbies. focus on that.
FTR true cardio is a waste of time. You are looking for conditioning for your particular hobbies. focus on that.
Posted on 12/15/21 at 10:09 am to lsu777
quote:
FTR true cardio is a waste of time.
Every piece of fitness has its place. Being able to sqaut 700 lbs but not walk up stairs without wheezing is just as dumb as being able to run 100 miles but not be able to lift a couch to move it.
Posted on 12/15/21 at 10:14 am to Big Ole Baw
quote:
Every piece of fitness has its place. Being able to sqaut 700 lbs but not walk up stairs without wheezing is just as dumb as being able to run 100 miles but not be able to lift a couch to move it.
being in good shape doesnt require true cardio. Cardio has no place...conditioning does. there is a difference.
im all for conditioing, but in the end its not needed either.
no form of conditioing nor cardio are required to be in shape, look good naked, have great movement and have a healthy heart and lungs...none. plenty of studies show that and show that lifting correctly is as good or better for the heart.
i would agree with your assessment though 100%. hell chasing 700lbs is stupid for 99% of people as is running 100 miles.
Posted on 12/15/21 at 10:19 am to lsu777
quote:
being in good shape doesnt require true cardio. Cardio has no place...conditioning does. there is a difference.
If you consider running a 5k conditioning then I guess we would agree.
There's plenty of data showing that zone 2 training can increase your ability right around the anaerobic threshold so "cardio" is useful.
Im not advocating running 10 miles a day, but 40 mins of steady state pretty low effort twice a week can 100% increase your capacity at 80% exertion. That can be as simple as walking your dog or with your kids. There's a reason all high level athletes do it, it's not to waste time.
quote:
no form of conditioing nor cardio are required to be in shape, look good naked, have great movement and have a healthy heart and lungs...none.
No arguement here
This post was edited on 12/15/21 at 10:21 am
Posted on 12/15/21 at 11:41 am to Big Ole Baw
quote:
Im not advocating running 10 miles a day, but 40 mins of steady state pretty low effort twice a week can 100% increase your capacity at 80% exertion. That can be as simple as walking your dog or with your kids. There's a reason all high level athletes do it, it's not to waste time.
high level athletes do not do that anymore. its been shown to make you slower. example properly trained baseball players do not run poles.
quote:
If you consider running a 5k conditioning then I guess we would agree.
well we dont agree...i consider it a waste of time and energy.
for the average male...cardio is a waste. I consider cardio jogging etc
either do easy conditioining like walking or walking with a vest/dragging a sled.
or
do hard conditioning like hard rowing, circuit, air bike, sprints, hill sprints, sled pushes etc
Posted on 12/15/21 at 11:43 am to lsu777
quote:
high level athletes do not do that anymore
They 100% absolutely do
quote:
either do easy conditioining like walking or walking with a vest/dragging a sled.
That's exactly what zone 2 training is
Posted on 12/15/21 at 12:27 pm to lsu777
How long should a hard conditioning session be? 10-15 minutes? Let's say for an air bike or hill sprints, would you do something like Tabata? Or just go till you collapse. Ha
Posted on 12/15/21 at 12:34 pm to Woadie
10-12 min and depends on what you are training for.
since you are training more for endurance than your easy conditioning should be more long distance training with the hard conditioning looking at pushing VO2 max.
so for hard conditioining....something like a reverse tabata since a true tabata of going all out for 20s isnt really possible. so 10s as hard as possible with 20-30s of slower pacing then repeat until 10 min is up
since you are training more for endurance than your easy conditioning should be more long distance training with the hard conditioning looking at pushing VO2 max.
so for hard conditioining....something like a reverse tabata since a true tabata of going all out for 20s isnt really possible. so 10s as hard as possible with 20-30s of slower pacing then repeat until 10 min is up
Posted on 12/15/21 at 12:40 pm to Big Ole Baw
quote:
They 100% absolutely do
high level field athletes absolutely do not. atleast the ones that are trained properly.
not gonna sit here and argue with you though as i dont really give a frick about zone 2 this or zone 1 that or cardio in general cause no high level athlete that understands energy system training is out just jogging around. If they are they are frickign as stupid as the dumbass 110 yard football conditioning test.
real athletes no know the exact time intervals of the all out sprints including the average distance and they know the typical down period between plays. They are training the exact energy systems they use during the actual competition because that is how you get faster.
doing things like running poles in baseball is actually detraining your body and doing the exact opposite of the inention of running the poles themselves.
bottomline is real athletes train the eneregy systems used in the games and seek to maximize effeciency of that energy system
but all of this is stupid considering 99% of the people on this board and in real life do not compete in shite. and if they do its recreationally. most people are like the Op who want to look good, get strong and be better at a hobby at most. most just want to look good and be healthy. and in that case cardio is a waste of energy reserves and is very ineffecient.
Posted on 12/15/21 at 1:17 pm to lsu777
quote:
If they are they are frickign as stupid
Guys like Mat Fraser, confirmed stupid.
quote:
most just want to look good and be healthy. and in that case cardio is a waste of energy reserves and is very ineffecient.
You're making two different arguments.
Posted on 12/15/21 at 2:42 pm to Big Ole Baw
quote:
Guys like Mat Fraser, confirmed stupid.
matt frasier does a specific type of athletics that is specifically designed to test all energy systems. he trains the energy systems that are tested. a little different than someone just going to job randomly or a pitcher running poles or a football player running 110s.
quote:
ou're making two different arguments.
no im not.
its pretty damn simple...in general cardio is a waste of damn time. can it help you burn calories...yep but there are better ways.
do i beleive conditioning has its place absolutely. but sure as hell dont need it. I believe in being able to sprint hard as frick because i believe in being able to be athletic. being athletic has nothing to do with jogging.
i gave the OP specifically what he needs for his specific goals.
Posted on 12/15/21 at 2:44 pm to lsu777
quote:
i gave the OP specifically what he needs for his specific goals.
His goal is to mountain bike and you told him to lift and focus conditioning on the 12-15 minute modality. Do that and then try to go ride a bike for 2 hours next to someone that actually trains to ride a bike for two hours and see which one works out better.
quote:
I want to shift to a more endurance based programming due to the fact all of my hobbies (Mountain biking,hiking, etc) require endurance.
This post was edited on 12/15/21 at 2:45 pm
Posted on 12/15/21 at 3:13 pm to Big Ole Baw
To say cardio has no place is silly.. it always just depends on goals.
Being able to knock out several miles running at a good pace is impressive. I don’t think you would get that result with 15 minute sled pushing, sprints, etc.
Also, boxers and bjj guys still put in road work in order to build up their cardio base to go deep into fights.
Being able to knock out several miles running at a good pace is impressive. I don’t think you would get that result with 15 minute sled pushing, sprints, etc.
Also, boxers and bjj guys still put in road work in order to build up their cardio base to go deep into fights.
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