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Strength Maintenance.
Posted on 12/29/22 at 11:19 am
Posted on 12/29/22 at 11:19 am
I am currently at 365 for 3 sets of five on Squats and Deadlifts. I am wanting to focus more on losing fat right now so I want to do more running while maintaining my current strength level as much as possible. I know there is a lot of debate about cardio and wight-loss but distance running has always worked well for me in this regard. I would be doing 2 three mile runs as well as a longer weekend run. What is the minimal workouts to maintain strength level. I also plan on continuing to progress on my presses.
3
Posted on 12/29/22 at 12:56 pm to arktiger28
quote:
I also plan on continuing to progress on my presses.
good luck with that
but if you must i would suggest looking at the 531 for conditioning or the run forest run template
quote:
I am wanting to focus more on losing fat right now so I want to do more running while maintaining my current strength level as much as possible. I know there is a lot of debate about cardio and wight-loss but distance running has always worked well for me in this regard
there really is no debate. weight loss comes from a caloric defecit. which is almost exclusively achieved through diet. lifting progressively will allow you to hold on to muscle.
if you like running or just want to....have at it, but its not needed for fatloss.
Posted on 12/29/22 at 1:24 pm to lsu777
I enjoy running and it's much easier for me to run everyday than count calories when I want to lose weight. I'm giving calorie counting another shot in January though so maybe I'll be better at it this time.
ETA: I understand you can still eat more than you burn and gain weight but so far when I've run everyday I've lost weight.
ETA: I understand you can still eat more than you burn and gain weight but so far when I've run everyday I've lost weight.
This post was edited on 12/29/22 at 1:35 pm
Posted on 12/29/22 at 2:16 pm to lsu777
quote:
there really is no debate. weight loss comes from a caloric defecit. which is almost exclusively achieved through diet. lifting progressively will allow you to hold on to muscle.
Trust me, as someone who ran several marathons (pre-lifting) at like 250Lbs I realize you cannot outrun a bad diet. While I have decided strength is definitely the supreme skill to have, regular cardio makes me feel younger. It's hard to explain. I am 45 years old so at what point am I strong enough to handle what life throws at me? I love running in the cold so this is my favorite time of year for that so I figure if I want to chase some PR's on lifting I can do some mroe of that this summer.
Posted on 12/29/22 at 3:07 pm to lsu777
quote:
lifting progressively will allow you to hold on to muscle.
What happens if progressive overload isn't done and the same weights were lifted every week? That would maintain still, yes?
Posted on 12/29/22 at 6:44 pm to Gings5
quote:
What happens if progressive overload isn't done and the same weights were lifted every week? That would maintain still, yes?
If you lift the same amount for years, I think that's the definition of maintaining. I've been there forever.
Posted on 12/29/22 at 7:10 pm to arktiger28
Idk if this counts but I’m doing 200 body weight squats and 100 push ups a day at work
I may add abs too. I still go to the gym every day
I may add abs too. I still go to the gym every day
Posted on 12/30/22 at 3:58 am to Gings5
Yes and progressive overload could mean setting rep records, doing the same reps but with better technique, better bar speed etc
Also it’s normal to lose some strength while cutting, don’t worry about it, just try and keep getting better.
I always like to switch to variants when I cut so I can start low and get stronger over the course of weeks.
Also it’s normal to lose some strength while cutting, don’t worry about it, just try and keep getting better.
I always like to switch to variants when I cut so I can start low and get stronger over the course of weeks.
Posted on 1/1/23 at 10:39 am to arktiger28
quote:
I would be doing 2 three mile runs as well as a longer weekend run
This really isn’t much mileage, it shouldn’t be too difficult to maintain your current strength.
It may also depend when you run. Eg a morning run on an empty stomach could limit the ability to have a good strength training session later that day. whereas if you weight lift first, then a go for a 3 mile run after, you’ll have an easier time maintaining strength.
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