Author Topic: Suggestions needed! Weight 188 to 168lbs completed! Time to get serious!  (Read 2674 times)

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T0ddday

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I wasn't suggesting he lay in bed all day...not at all... i recommended jogging over HIIT, though, since HIIT may get in the way of his short term goals.

I also said walking a lot may be fine too. Eating 2.5k burning 3k may lean you out better than eating 1.5k burning 2k.

Sorry when I read my post it looks like I was attacking yours.  I apologize for that.  I agree with you for the most part - especially about the burning 3k and eating 2.5k being better than burning 2k eating 1.5k.

The question is how you burn it?  Most track coaches swear by tempo work to lean athlete out but this might just be tradition and not actually scientific.  They would claim that burning the 3k via 2k bmr and 1k walking won't work as well as with 2k bmr plus 1k via tempo work (intervals with elevated heart rate and minor lactate production). 

I actually don't know if there is any truth to this.  I would say that for me tempo > walking > swimming but that's cause cold water swimming makes me incredibly hungry and walking semi hungry and tempo hardly hungry... Of course that's moot because of your disciplined and follow the rule of eating 2k it shouldn't matter... Beyond that I don't know if there is evidence that one of those will lead to more muscle sparing and more fat loss than the other... I would err on the side of doing tempo work because it seems better for recovery for me than slow walking but I don't have any argument that is much stronger.

Dreyth

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I agree that without scientific basis, we should err on the side of other preferences, like tempo work making us recover better! Im pretty sure i'm the only guy on the board who walks 7+ miles while cutting lol. When i used to keep a calorie log on here, i would have many days of 10-13 miles walking. Well that's what happens when you dont want to pay crazy amounts for a gym membership and have very limited time to play ball anyway. I'm not a fan of running, i find it boring for me :(

i have found walking to be a great aid in weight loss and also leaning out by increasing caloric expenditure by up to 1,300 calories (but still maintaining a tight deficit). It also didnt cause me muscle soreness whatsoever and didnt get in the way of me hitting heavy PRs. However, i DID notice a better ability to perform high rep squats (8+) when i was regularly doing cardio (basketball) instead of just walking!

In the end, there are various methods that will work for us depending on personal preferences and immediate/long term goals. Scooby i dont suggest HIIT if it will get in the way of strength gains. On the other hand, some sprinting may benefit you. I think you need to find a happy medium and keep the sprinting to a bare minimum, but increase caloric expenditure in some other ways where your legs wont get as tired. Burpees, for example. Idn lol
I'm LAKERS from The Vertical Summit

adarqui

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I agree that without scientific basis, we should err on the side of other preferences, like tempo work making us recover better! Im pretty sure i'm the only guy on the board who walks 7+ miles while cutting lol. When i used to keep a calorie log on here, i would have many days of 10-13 miles walking. Well that's what happens when you dont want to pay crazy amounts for a gym membership and have very limited time to play ball anyway. I'm not a fan of running, i find it boring for me :(

if by only guy on the board you mean, including adarqui? :)



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i have found walking to be a great aid in weight loss and also leaning out by increasing caloric expenditure by up to 1,300 calories (but still maintaining a tight deficit). It also didnt cause me muscle soreness whatsoever and didnt get in the way of me hitting heavy PRs. However, i DID notice a better ability to perform high rep squats (8+) when i was regularly doing cardio (basketball) instead of just walking!

i've also found high volume walking to be a great method for leaning out, possible aerobic improvements, possible strength improvements (legs/hips/back), and a great way to do all of that while not taxing the CNS. my journal is littered with walking. I used it alot with dunking (walked ~6+ miles quite often, the day before important dunk/jump sessions) and i'm utilizing it a ton now with this running + walking experiment i'm doing.

though, really pushing the pace hard while walking will need recovery and you can experience soreness.. but that's when you really push the intensity on your pace, rather than staying comfortable. from what i've been seeing recently, walking FAST might be a great way to teach your body how to use your hips; in a manner which doesn't tire you to the point of failure.

if you stay comfortable, it's a great recovery workout & can definitely help lean you out, with no strain.

walking + studying/learning is also quite fun.. ie, reviewing your flash cards while getting in a long ~2 hour walk or so. I recommend it (but stay safe obviously).



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In the end, there are various methods that will work for us depending on personal preferences and immediate/long term goals. Scooby i dont suggest HIIT if it will get in the way of strength gains. On the other hand, some sprinting may benefit you. I think you need to find a happy medium and keep the sprinting to a bare minimum, but increase caloric expenditure in some other ways where your legs wont get as tired. Burpees, for example. Idn lol

Dreyth

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Oh crap thats right you do a lot of walking too. And yep, i study while i walk. Nothing like getting in 2 hours of studying in, yet having it not take away any of your free time!
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adarqui

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And yep, i study while i walk. Nothing like getting in 2 hours of studying in, yet having it not take away any of your free time!

nice! didn't know you studied while walking.

yup.. and you get extra blood flow to the brain. seems like an effective combo.  :highfive:

scoobychau

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um.. Upper body is not necessary as most suggested and also it was also the first thing i dropped during my 8 yrs of training.
I am not sure Y i resumed it recently.  (Probably, because I just want to spent those lunch time for training instead of resting... when it is too hot or raining outside)

It is not actually long... i just spent 30 to 40 min in the gym doing the following circuit...
Bench press / Cable back pull at 3 set of 10
4min captain chair routine
Arm Curl / Cable push down at 3 set of 10
4min captain chair routine
Dumbell Front raise / Fly at 3 set of 10
4min captain chair routine

40min complete...
But I just call it a session.....

as some of you guy think.. depend on the intensity.. this upper circuit might ruin my CNS...
But i also thought adding this exercise/muscle can promote my fat lose further...

After after each session, i do feel very tire and sleepy with hard breathing  (instead of felling energetic)
may be i should just do lighter weight...

I don know.... Dropping upper body completely...and replace it with more JUMPING is also seems to make sense.

as my highest jump happen during a 4xsession of pure jumping per week...  last year.



As of this week.. the actual and plan went as follow:
Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10                               + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch                                                               + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5           + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim

Trying to have better rest before jumping.
« Last Edit: June 03, 2016, 03:38:50 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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