Hi all???I'm hoping you can offer some advice:
I've been lifting for about a year and a half, currently doing StrongLifts 5x5 2-3 times a week. I'm also following a 10K training program, running 1-2x a week. I'm 41, female, and I eat paleo.
Yesterday, I tried a CrossFit class at a local box. I was really impressed with the coach, who took a lot of time to focus on form. And the class was fun, hard, and took me out of my comfort zone.
I'd like to do more CrossFit, but I don't see how it could fit into my current fitness mix. It's an intense workout and would hinder recovery from SL--and could mean overtraining. It incorporates a fair amount of cardio, so not sure I'd also want to run if I were doing CrossFit on a regular basis. I'd also like to improve my flexibility, and have been wanting to add yoga now and then.
So, here's my question. My main goals are fat loss (I have approx. 10 lbs of fat to lose at this point) and general fitness (I love lifting and am certainly happy to make strength gains, but I don't really care about hitting a particular strength goal). Forgetting which program I'd actually enjoy more, which do you think is more conducive to achieving my goals? StrongLifts and running, or CrossFit and yoga? And why?
Thanks in advance for your help!
asked byAmanda_45 (0)
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on August 25, 2013
at 01:44 PM
First off, Crossfit will probably help you lose more weight without bulking up as much. For Stronglifts, If you can't do it 3 times a week, it isn't a great program. The risk of crossfit is injury. Two different indipendent studies examining the effects of HIIT (using crossfit as their style) found amazing results but a 16% drop out rate due to getting injured. I also recommend if you are to do crossfit, don't do it everyday, but do it 3-4 days per week. Some people go crazy with it. But with that you would have to drop your running to about once per week. As to the yoga, it would be fine to add it in with either of the two once or twice a week. Just don't do it soon before either stronglifts or crossfit, as static stretching before a workout can weaken the muscles by over 10%.
Now for my hybrid recommendation. Do one day of heavy lifting per week, one HIIT, one sprint interval session, one 10k training run, and a yoga session per week. Balance in multiple activity styles.
on August 25, 2013
at 02:10 PM
Lifting heavy does not make a woman bulky--i absolutely hate that stereotype. Women do not produce enough testosterone for that to happen. Lifting heavy will make you lean and toned--not a freakish she-hulk.
I would watch the excessive cardio b/c that is going to negate your strength and performance. It might also cause some metabolic derangement by adding a lot of stress (therefore cortisol) to your body. If you're body is producing too much cortisol, you are not going to be able to lose the last few. Robb Wolf has some interesting things too say about the dangers of marathon training and the damage it can do to the body.
Be careful with the crossfit b/c too many met cons will produce the same cortisol reaction in your body. I would personally (speaking from my own experience of trying almost anything) a 3 day a week barbell strength training--it's how I leaned out and lost the belly fat--and lots of walking. Maybe one SHORT sprint session. Yeah to yoga, b/c it will lower your stress and improve your mobility conditioning--helping you improve your lifts.