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giving up chronic cardio

Answered on August 19, 2014
Created September 07, 2012 at 4:19 PM

I've been running for the last two years, but after experience the joy of paleo and crossfit, I've decided to take a break from race training and focus on strength. With the Whole Life Challenge coming up I thought it would be a good time to really dial in on nutrition and lift more weights. I am planning to do 3 days of crossfit, 2 days of lifting, a rest/active recovery day, and then probably one day of running at whatever pace or distance I feel like doing. I'm hoping this change will also help me shed a few pounds (since race training makes me SO hungry). Any suggestions on how to fuel my body? Or tips in general?

E2d885a66875eb01e931d369fac7353c

(427)

on September 08, 2012
at 09:58 PM

that sounds like a really good program. it's intense, and you'll definitely need a rest day afterwards...if not, then you are probably lifting weights that are too light!

2ece7f80625d8dada98eb7ea33a1f470

(115)

on September 07, 2012
at 10:29 PM

It's a program my coach gave me. Back Squat 3x5 Bench Press 3x5 Deadlift 1x5 Back Squat/Front Squat 3x5 Press 3x5 Power Clean 5x3

E2d885a66875eb01e931d369fac7353c

(427)

on September 07, 2012
at 04:39 PM

I worked out w/a trainer for a while and used a typical 3 day split...progress was good at first, but I plateau'd quickly. I'm on stronglifts 5x5 now and love it.

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 07, 2012
at 04:35 PM

What lifting program do you follow? Or do you construct your own?

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4 Answers

3
E2d885a66875eb01e931d369fac7353c

(427)

on September 07, 2012
at 04:33 PM

That's definitely too much training. You need a rest day after each day of lifting weights, and crossfit/cardio doesn't count as a rest day. I don't know how prioritize the crossfit/cardio, but personally I would lift 2-3 days a week and do crossfit/cardio 1, maybe 2 days a week if you can feel you are making sufficient weight-lifting gains and can handle it.

I gave up 'chronic cardio' and feel great. I lift 2-3 times a week (resting 1-2 days between sessions) and I am FINALLY making great strength gains while becoming leaner. I used to lift 3-4 days a week, plus 1-2 cardio, and I neither gained strength nor lost weight. I was stuck in a rut.

Remember, the increased muscle mass is what'll increase your metabolism and ultimately help you lose the pounds, so you want to prioritize gaining strength. This requires ample rest.

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 07, 2012
at 04:35 PM

What lifting program do you follow? Or do you construct your own?

E2d885a66875eb01e931d369fac7353c

(427)

on September 07, 2012
at 04:39 PM

I worked out w/a trainer for a while and used a typical 3 day split...progress was good at first, but I plateau'd quickly. I'm on stronglifts 5x5 now and love it.

2ece7f80625d8dada98eb7ea33a1f470

(115)

on September 07, 2012
at 10:29 PM

It's a program my coach gave me. Back Squat 3x5 Bench Press 3x5 Deadlift 1x5 Back Squat/Front Squat 3x5 Press 3x5 Power Clean 5x3

E2d885a66875eb01e931d369fac7353c

(427)

on September 08, 2012
at 09:58 PM

that sounds like a really good program. it's intense, and you'll definitely need a rest day afterwards...if not, then you are probably lifting weights that are too light!

1
F9638b939a6f85d67f60065677193cad

(4266)

on September 07, 2012
at 04:59 PM

You might read Phil Maffetone's work. Much of his stuff is on his website. He's got two really good books: The Big Book of Endurance Training and the Big Book of Health and Fitness. It might change your mind about what "chronic cardio" actually is and what it isn't.

0
C3bc92e6b5eba45dc55f43ac3c70cc25

on September 08, 2012
at 03:58 AM

You might consider tapering you training throught the week. So that you can train hard a give your body a rest(so it can adapt to your training)

Here's my current training load

Monday : longest day moderate to high intensity Tuesday : medium with lots of foam rolling, mobility or stretching Wed: Hardest day but less volume Thursday : active rest like HICT, cardiac power intervals, 2 seconds tempo lifts. Lots of mobility,,foam rolling, stretching Friday: moderate to high Sat: same as Thursday but higher volume Sunday: off

0
98266ae0c87836d4bb714b6d31cacbf9

on September 07, 2012
at 04:25 PM

3 days of crossfit and then 2 days lifting , isn't that too much? Anyway I admire your decision of giving up the cardio. What's your current diet like? You'll probably need more food, just see how you feel and adjust accordingly. Don't be afraid of carbs(sweet potato ,fruit etc)(since you're lifting)

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