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How to lose weight using paleo exercises?

Answered on August 19, 2014
Created September 17, 2011 at 1:13 PM

I have a goal to lose 50lbs and want to accelerate the process. I understand that the paleo diet is probably the most important factor and I want to accelerate the process by exercising.

I lift heavy weights, approx 3-4 sets of 4-6 reps to fatigue for the major muscle groups.

What should do I for cardio? I heard that I should limit intensive cardio in favor of walking briskly for 45 minutes because too much intensity elevates the risk for heart disease and any longer than 45 minutes is bad because of elevated cortisol levels.

Any advice on how to lose weight faster would be appreciated. If you could let me know exactly what kind of walking/jogging program I should follow that would be great. Thank you in advance!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on September 17, 2011
at 07:20 PM

This has worked really well for me. 1-2 hours daily--not too fast.

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4 Answers

5
Medium avatar

(19469)

on September 17, 2011
at 02:54 PM

Hop on a bike, (stationary or otherwise), get a wearable stopwatch with an timer/alarm and do some Tabata sprints.

Basically the protocol is 20s of all out effort followed by 10s of recovery for a total of 8 cycles (4 minutes). Do this right and you won't need much more than a nice long slow ride afterwards.

This same protocol can be applied to sprinting (sprint/walk/sprint/walk/etc.) or any other "cardio" activity (rowing machine, elliptical, etc.)

Two or three solid Tabata intervals per week is more than enough to get your metabolism going.

2
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 17, 2011
at 04:11 PM

walk a lot fasted and you'll lose faster

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on September 17, 2011
at 07:20 PM

This has worked really well for me. 1-2 hours daily--not too fast.

1
Medium avatar

on September 17, 2011
at 04:04 PM

You're complete right, diet's the main factor. Get that dialed in first, as it sounds like you are doing. And dial it in specifically for your needs. That is, "paleo" is a very broad category when juxtaposed against "50 pounds weight loss goal." For instance, nuts are paleo and nuts are calorically dense.

As for cardio: you are more likely to get the cortisol levels too high from spending time doing lots of low intensity cardio: high-volume, mid-range "jogging-type" activity. (I don't include walking in this category.) Focus your cardio on HIIT: keep sessions intense and short, ideally on days other than your heavy liftIng. If same day, space HIIT several hours apart from lifting.

If losing fat is as important as losing 50 calories per se, the right diet-lifting combo can nail the goal, without significant emphasis on cardio. Doing to kinds of heavy lifting you're doing, and then adding lots of slow, low-intensity running (for instance) is typically a recipe for burnout. Better to rest and let your powerful diet-lifting combo achieve its effects.

Consider taking a look at leanfit.com. Powerful results with specific timing of eating/not eating. Minimal emphasis on cardio. The approach there isn't for everybody. Get to know his concepts (for instance, fasted training) and see if they might apply to your goals.

Don't undervalue walking, especially in a fasted state. You'll lose pounds. But don't make the mistake of thinking, "Hey, I'll lose even more by stepping up the pace and jogging fasted. That could up cortisol, slowing weight loss.

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on September 17, 2011
at 04:13 PM

This thread has some information. The lifting and walking is great!

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