question for educated crowd

L

lwseymour

Cathlete
I'm very interested in trying the Slow & Heavy rotation that "Kiwi" posted in the Endurance vs. Power thread on the "ask Cathe" forum. Sounds like she got fantastic results. Is it okay for someone like me (12 lbs over healthy weight range) to do a "no cardio" rotation for 4 weeks? Sounds great to me since I much prefer strength training these days but I'm curious if I should be at "goal weight" before trying this.

Kiwi, if you're reading this, were you at goal weight when you started this, if you don't mind me asking?

I love the idea of Kiwi's rotation, but am just curious if it's okay for someone to try that's carrying a little extra weight?

Sometimes I think this last 12 lbs will never budge!

Thanks for any suggestions.
Lisa
 
Maybe I misread the post, but it seems to me there is cardio in that rotation. Not a lot, but it is there.

If what you really wonder is will you be able to lose weight if you just stick to lifting and not do any cardio for awhile, I'd say yes--but with qualifications.

The first and real big one is that you simply must eat correctly. Eat low fat, high protein, and moderate carbs. No junk food! I wouldn't drop the calories too low either. Maybe just shave 15% off what you eat now.

The second would be to train heavy (for you). Try and get your heart rate up a bit. If you train heavy enough that should take care of itself. YOu should also give each muscle group a good 36 hours of rest, to repair and rebuild.

I see the goal here as building muscle which burns calories. The combination of heavy lifting and adequate protein will do it.

That said, I don't think it will be easy, and I'd still throw in 20 minutes of cardio 3X a week. That's not so much.

I'd be happy to talk more about this if you want. Jeanne (not a certified expert, just a person who has read tons and tons about this over the past decade)
 
Hi Lisa, I wouldn't give up the cardio either. Especially if you say you have 12 lbs that won't budge. I would imagine that you would end up gaining some weight over the 4 weeks due to muscle growth. I'd keep the cardio at least 2x/week. Do you have the CTX series? You could do some of those cardio workouts; All Step is only 30 mins. Heck, go out for a 20-30 minute run or bike ride a few times a week. At least to keep your CV endurance up.

my two cents - marnie
 
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