Slow and Heavy w/Weight Loss?
- Thread starter Pollytc
- Start date
Kim,
I know other folks can lose inches/fat wt. while lifting heavy, but apparently, I can't. When I lift heavy, my appetite goes through the roof. I've done a S&H rotation twice and I've also been set on lifting heavy for a while now. Really, it's done nothing for my fat loss and I'm just now facing up to that fact. I'm gonna have to lose the wt. using more endurance oriented workouts, and *then* concentrate on building muscle mass/strength. :-(
I've heard good things about the Intensities and fat loss.
Just my experience, tho.
I know other folks can lose inches/fat wt. while lifting heavy, but apparently, I can't. When I lift heavy, my appetite goes through the roof. I've done a S&H rotation twice and I've also been set on lifting heavy for a while now. Really, it's done nothing for my fat loss and I'm just now facing up to that fact. I'm gonna have to lose the wt. using more endurance oriented workouts, and *then* concentrate on building muscle mass/strength. :-(
I've heard good things about the Intensities and fat loss.
Just my experience, tho.
I lost a lot of weight while doing S&H along with cardio. Because slow and heavy lifting is the easiest for me, it helped me build up my strength for endurance and cardio work. That probably sounds backwards, but it worked for me. I built up an incredible amount of muscle. And remember, muscle raises your metabolism.
I've had trouble with not being able to keep up with heavy weights while losing weight. But I am 128 pounds (down from 142) so I am near my goal weight. It's a lot harder to lose weight when you are near goal. So what I do is rotations> For 4 weeks I focus on heavy weights and muscle gains while eating to maintain my weight and not try to lose. Then for 4 weeks I focus more on intense cardio and weight/fat loss and just try to maintain muscle strength during this time. While on the cardio rotation I try to cut back calories for 1/2 pound per week loss (about 250 cals a day deficit.) Ideally I'm just losing fat during this time, not muscle. My body seems to respond much better to this "phased" approach.
Beth
Beth
Beth,
Would you mind posting your rotations? I think I can pretty much picture your 4 weeks of heavy training, but what about your second 4 weeks rotation? Which weight training videos are you using to maintain your strength?
I'm trying to do something like that right now. I had planned on doing Slow & Heavy for 3 weeks, then for 5 weeks switching to Pure Strength keeping my cardio equal during both phases.
I'd appreciate your advice!
Thanks,
Angie
Would you mind posting your rotations? I think I can pretty much picture your 4 weeks of heavy training, but what about your second 4 weeks rotation? Which weight training videos are you using to maintain your strength?
I'm trying to do something like that right now. I had planned on doing Slow & Heavy for 3 weeks, then for 5 weeks switching to Pure Strength keeping my cardio equal during both phases.
I'd appreciate your advice!
Thanks,
Angie
I'm just getting ready to start my cardio phase and will be happy to share the rotation with you. I finishing doing the weight cycle using the pyramids (Cathe's heavy weight rotation) and have gotten so much stronger I know I'll be able to do the cardio at a higher intensity. (I also just ordered slow and heavy to start after this cardio cycle in about 4 weeks.)
Mon-CTX back, 60 min cardio (StepFit)
Tues-CTX chest, 30 min cardio (10/10/10), abs
Weds-CTX shoulders, 50 min cardio (Cardiokicks)
Thurs-CTX bi/tri, 30 min cardio ( any), abs
Fri- 50 min interval cardio- (IMAX 2), abs
Sat- MIS (all) plus some leg presses from ME or pyramid lower
Sun-rest
I only want to hit my legs once a week so they keep fresh for all the cardio work. Upper body I need twice a week to maintain. The CTX upper body work and MIS work really well together.
Beth
Mon-CTX back, 60 min cardio (StepFit)
Tues-CTX chest, 30 min cardio (10/10/10), abs
Weds-CTX shoulders, 50 min cardio (Cardiokicks)
Thurs-CTX bi/tri, 30 min cardio ( any), abs
Fri- 50 min interval cardio- (IMAX 2), abs
Sat- MIS (all) plus some leg presses from ME or pyramid lower
Sun-rest
I only want to hit my legs once a week so they keep fresh for all the cardio work. Upper body I need twice a week to maintain. The CTX upper body work and MIS work really well together.
Beth
Gibbee
Cathlete
I lost weight when I did a combination of Pure STrength then MIS or PH and then Slow & Heavy for 3 weeks each rotation. I happen to be one who loses fat while lifting heavier. Just watch out for the munchies. Videofitness has some older threads that talk about this phenomenon that some women find helps them to lose weight while lifting heavy.