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How can I add swimming in with weightlifting? Bonus skinny fat update.
Posted on 6/20/22 at 6:46 pm
Posted on 6/20/22 at 6:46 pm
I posted a while ago about being skinny fat. I quit drinking, been doing a lot of work in the gym and eating right thanks to this board. At 39 I am lifting the most I've ever lifted, dropped 3" off my waste while maintaining my weight and adding an inch to pretty much all my other measurements. Would love for my arms to get thicker, but not sure it's in my genetics.
I'm looking to train for a sprint triathlon and have started swimming a few days a week, but would like to get tips on what my mix of lifting/rest/swim should be so I make sure to get the rest I need for continued muscle growth. I would prefer not to sacrifice the gains I've made muscle wise to improve my swim. I'm 39, 5'10", 190 currently. Working to get down to 185.
Below is what I was doing, my buddy said I'm not getting enough rest
Day 1 - Upper
Day 2 - Lower
Day 3 - Swim
Day 4 - Push
Day 5 - Pull
Day 6 - Legs
Day 7 - Swim
I'm looking to train for a sprint triathlon and have started swimming a few days a week, but would like to get tips on what my mix of lifting/rest/swim should be so I make sure to get the rest I need for continued muscle growth. I would prefer not to sacrifice the gains I've made muscle wise to improve my swim. I'm 39, 5'10", 190 currently. Working to get down to 185.
Below is what I was doing, my buddy said I'm not getting enough rest
Day 1 - Upper
Day 2 - Lower
Day 3 - Swim
Day 4 - Push
Day 5 - Pull
Day 6 - Legs
Day 7 - Swim
This post was edited on 6/20/22 at 6:50 pm
6
Posted on 6/20/22 at 6:51 pm to JL
quote:
Below is what I was doing, my buddy said I'm not getting enough rest
Body parts need 48 hours rest for maximum growth.
Body needs 7.5-8 hours of sleep for maximum growth.
If you hit those numbers the rest is lagniappe.
And I say ‘maximum’ because you will still grow without those numbers but not as fast.
I worked offshore for 3-4 years. Never had 7-8 hours of sleep and body parts never got a day off and I was jacked.
Posted on 6/20/22 at 6:54 pm to JL
You could do 1/4- 1/2 full run distance on upper days
Upper
Lower/Bike
Swim
Full run
Upper
Lower/Bike
Swim
David Goggins doesn’t have off days. Just eat enough.
Tough to keep muscle in endurance training especially a triathlon as lower weight makes it easier.
Nothing really wrong with your split though
Upper
Lower/Bike
Swim
Full run
Upper
Lower/Bike
Swim
David Goggins doesn’t have off days. Just eat enough.
Tough to keep muscle in endurance training especially a triathlon as lower weight makes it easier.
Nothing really wrong with your split though
This post was edited on 6/20/22 at 6:57 pm
Posted on 6/20/22 at 7:00 pm to JL
If your goals are not to be skinny fat and more aesthetics based, why are you doing a triathlon?
Posted on 6/20/22 at 7:07 pm to JL
Training to build muscle and training for a triathlon are sending opposite signals to your body. There's nothing wrong with that from a health perspective but just know that you will have slower progress when it comes to building muscle while you're training for this. You'll also progress more slowly towards your endurance goals if lifting heavy 4 times a week. If you want to be your best at one or the other then you have to focus on it. But there's nothing wrong with training to be "ok" at both
Oh and it sounds like what you were doing before was working. I wouldn't change a thing
Oh and it sounds like what you were doing before was working. I wouldn't change a thing
This post was edited on 6/20/22 at 7:09 pm
Posted on 6/20/22 at 7:13 pm to lsu777
quote:
If your goals are not to be skinny fat and more aesthetics based, why are you doing a triathlon?
It's a sprint trialthon.
Probably 250-500m swim, 18ish mile bike, and 5k.
If you gave me a month to swim I could do that pretty easy. It's just a fitness challenge, nothing wrong with it
Posted on 6/20/22 at 7:16 pm to Mingo Was His NameO
I feel like I beat skinny fat. I'm happy with my body, for being 39 and abs starting to show I'm impressed with myself. I know I'm never gonna be huge.
Posted on 6/20/22 at 10:07 pm to JL
quote:
I feel like I beat skinny fat. I'm happy with my body, for being 39 and abs starting to show I'm impressed with myself.
You should be. That’s awesome. Swimming will not take away from your other training at all if you study Total Immersion swimming. It will save your energy resources in the swim for the bike and run.
Posted on 6/21/22 at 7:45 am to JL
quote:
If you gave me a month to swim I could do that pretty easy. It's just a fitness challenge, nothing wrong with it
bit at all, i just meant if not being skinny fat was the goal, then pursue the goal, dont shift and start a challenge that really doesnt help you achieve the goal. not that he has updated, thats a different story.
quote:
I feel like I beat skinny fat. I'm happy with my body, for being 39 and abs starting to show I'm impressed with myself. I know I'm never gonna be huge.
awesome man, great to hear and yea be proud of yourself for sure
Posted on 6/21/22 at 8:07 am to JL
I don’t know how much time you have to dedicate to training but I would think you can double up on swimming and lifting some if you wanted to. I have done several 1.2 and 2.4 mile swimming races and kept a consistent 4 day per week lifting schedule while doing it. Especially if it’s for a sprint, I can’t imagine those swim workouts are taking longer than 25-30 min.
Typically my schedule would look like this -
M: Lift
T: Lift
W: Swim
T: Lift
F: Lift and swim (was squatting on Fridays at that time)
S: Swim
S: off
Typically my schedule would look like this -
M: Lift
T: Lift
W: Swim
T: Lift
F: Lift and swim (was squatting on Fridays at that time)
S: Swim
S: off
Posted on 6/21/22 at 8:22 am to JL
quote:
m looking to train for a sprint triathlon and have started swimming a few days a week, but would like to get tips on what my mix of lifting/rest/swim should be so I make sure to get the rest I need for continued muscle growth
For me personally, swimming was an upper body and core workout. So doing it after legs days is a good idea. There's a lot of leg drive in good swimmers who are sprinting. But in the triathlon world, you are going for endurance and your kick is not really going to affect you. You are using your legs for body position and otherwise, just kind of dragging them back there using your core to keep them from dragging down in the water.
As far as saying skinny fat cannot be solved with triathlon....I was in my leanest shape when training for sprints and olys. Mostly becuase it was new and probably a shock to my overall metabolism and lifestyle. By the time I went to longer events, I actually gained 7-10 lbs. The individual workouts are just less intense by necessity at that point. And Crossfit and lifting haven't come close to getting me back into that lean shape. I admit my diet is the problem there, but honestly never ate clean even when I was doing triathlon.
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