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View Full Version : Integerating metcon into workout or do after?


Chris Lampe
01-28-2009, 11:17 AM
I'm a long-time reader of both this and the Crossfit forum and I know the emphasis of each board is reaching the highest level of performance possible. I'm not looking for peak performance but rather a sustainable program for general fitness and well-being. I've posted here because I know there is a lot of expertise, I'm familiar with the board and I know I'll get responses other than doing the WOD and eating Zone, neither of which I'm interested in doing at this stage.

I'm a 40 year-old male and I weigh about 365 lbs. I've decided to focus on body-weight exercises, work with a 16 kg kettlebell and an Airdyne. I plan to strength train + Airdyne 3 days per week and simply do the Airdyne for distance 2-3 days per week.

On my strength days would there be any appreciable difference between doing the Airdyne at the end of the training session as opposed to splitting it up during the course of the session?

Here are the two options I'm considering:

Option 1:

Warm-up
Stretch
ride 1-2 miles
bodyweight exercises
ride 1-2 miles
kettlebell lifts
ride 1-2 miles
cool down

Option 2:

Warm-up
Stretch
bodyweight exercises
kettlebell lifts
ride 3-6 miles

I think it's important to add that when I ride I tend to stay near the anaerobic threshold so even though I'm not doing intervals, I'm not just casually riding either. I also plan to do air squats before each ride because I really believe in them and I might add one more sequence of bodyweight exercises + 1-2 miles before the cool-down in option 1.

My primary goal with this program is to shed bulk. I also hope to increase muscular and cardio-respiratory endurance and wouldn't mind toning up a bit. If I can reach an acceptable size and weight then I'll look at barbell exercises but right now they just cause me to eat more and get bigger.


Is their any reason why option 1 would be preferable to option 2? I'm leaning toward #1 simply because 1-2 miles x 3 to me is psychologically much easier than 3-6 miles all at once.

Joe Hart
01-28-2009, 11:40 AM
I would say that what ever makes it easier to get your head around working hard would be the best. Breaking up the ride would work for me too.

Good luck!

Mike ODonnell
01-28-2009, 11:42 AM
Is their any reason why option 1 would be preferable to option 2? I'm leaning toward #1 simply because 1-2 miles x 3 to me is psychologically much easier than 3-6 miles all at once.

There's your answer....as sustainability is where most people fail.....keep it going consistently and you will see results. Also remember eating is the key for weight loss, don't try and out-exercise your diet.

josh everett
01-28-2009, 11:59 AM
I'd go with option 1 for 3 weeks, then option 2 for 3 weeks... then tweek the overall program. (change exercises, modalities, time frames)

Tim Luby
01-29-2009, 11:36 AM
I'm wondering whether you want to go with bodyweight exercises right now. BW stuff typically favors the lightweights. If you want to be able to get a decent amount of reps to shed fat, maybe you should hit up the dumbbells and barbells instead.

But yeah, like those guys said, if it's something you can stick with, by all means.

Chris Lampe
01-30-2009, 08:44 AM
Tim,

Barbells just don't work for me right now. Every time I start squatting with weight I start getting bigger, which is precisely the opposite of the direction I need to go. Part of this is probably because squatting makes me ravenously hungry but part is that I naturally have large hips and legs that seem to gain quite easily. Past experience has shown that high intensity biking does an excellent job of shedding bulk so I'm emphasizing that for now.

You are correct about BW exercises. I obviously cannot do pull-ups or dips and I'm sure even my push-up number is <5. I view multiple sets of each as a goal and have decided on using the kettlebell to get some kind of strength training. I guess I'm looking for a type of minimalist approach for now but as I get smaller I plan to incorporate more exercises like rope jumping, rowing, barbells, etc....

Patrick Yeung
01-31-2009, 12:40 PM
Tim,

Barbells just don't work for me right now. Every time I start squatting with weight I start getting bigger, which is precisely the opposite of the direction I need to go. Part of this is probably because squatting makes me ravenously hungry but part is that I naturally have large hips and legs that seem to gain quite easily. Past experience has shown that high intensity biking does an excellent job of shedding bulk so I'm emphasizing that for now.

You are correct about BW exercises. I obviously cannot do pull-ups or dips and I'm sure even my push-up number is <5. I view multiple sets of each as a goal and have decided on using the kettlebell to get some kind of strength training. I guess I'm looking for a type of minimalist approach for now but as I get smaller I plan to incorporate more exercises like rope jumping, rowing, barbells, etc....

I think youd have more fun with weights honestly, and youd see gains in your lifts much faster that way. And bigger muscles mean more fat burning. It also means you can eat more.

Clean up your diet so you can eat whatever you want, and keep lifting like that and youll start droppin BF.

But your plan looks sound. Try and add in those little things, and youll see results even faster, such as using stairs at work, biking to the store, etc etc. It all adds up.

George Mounce
01-31-2009, 01:53 PM
I'm familiar with the board and I know I'll get responses other than doing the WOD and eating Zone, neither of which I'm interested in doing at this stage.

So are you saying you don't want to even venture towards a healthy diet? Because no matter what you do on any device or with any weight, if your diet sucks, you are going to stay unhealthy.

I'll skip the option 1 and 2. You could lose a couple hundred pounds doing nothing other than going for a walk every morning and eating correctly. How do I know this? 5 people on the plan I just outlined to date have lost a combined 500+ pounds. No CrossFit, no WODs. Just going for a walk (which by the way is a body-weight exercise) and eating correctly.

Stop kidding yourself, its your diet that got you in the state you are in.

Tim Luby
01-31-2009, 02:28 PM
Barbells just don't work for me right now. Every time I start squatting with weight I start getting bigger

Definitely don't let that be your reason for not using weights. If you do crossfit style metcons with weights, you will most certainly lose weight--if your diet is in check that is.

Heavy squatting makes me hungry, too, but the metcon stuff doesn't really have the same effect.

Steven Low
01-31-2009, 04:52 PM
So are you saying you don't want to even venture towards a healthy diet? Because no matter what you do on any device or with any weight, if your diet sucks, you are going to stay unhealthy.

I'll skip the option 1 and 2. You could lose a couple hundred pounds doing nothing other than going for a walk every morning and eating correctly. How do I know this? 5 people on the plan I just outlined to date have lost a combined 500+ pounds. No CrossFit, no WODs. Just going for a walk (which by the way is a body-weight exercise) and eating correctly.

Stop kidding yourself, its your diet that got you in the state you are in.
This.

Diet will lose you the weight.

1. Nutrition you do MULTIPLE times a DAY.

2. Training you only do 5 or so times a WEEK.

Peter Dell'Orto
01-31-2009, 05:02 PM
So are you saying you don't want to even venture towards a healthy diet? Because no matter what you do on any device or with any weight, if your diet sucks, you are going to stay unhealthy.

Come on, cut him some slack. He didn't say he doesn't want to eat healthy, he just wants answers that vary from "Shut up and do the WOD and eat on the Zone diet." He didn't describe what his diet is, and I'm sure Zone is an excellent choice...but it's not the only choice, is it?

Chris - George and Steven are completely correct, though. Diet is the key. You do need to each healthy. It doesn't have to be the Zone, but it does need to be different than whatever diet got you to 365 pounds. I'd look into the nutrition forums here, look at the Zone, Atkins, Paleo, etc. Or start simple, with Berardi's "7 Rules of Good Nutrition."
http://www.johnberardi.com/articles/nutrition/7habits.htm (wfs)

If your diet is really bad, even little steps in the right direction will make a big difference. And probably will be a bit easier than a big, sudden change. But it will need to change to something or all the biking and bodyweight exercises and kettlebell swings won't add up to much.

Hope that helps.

Patrick Yeung
01-31-2009, 05:26 PM
This.

Diet will lose you the weight.

1. Nutrition you do MULTIPLE times a DAY.

2. Training you only do 5 or so times a WEEK.

I eat only once a night. :cool:

Chris Lampe
02-02-2009, 07:37 AM
Thanks to all who've posted.

I didn't mean to imply that I don't plan to change my eating habits (which obviously suck) but rather that I don't want something as strict and regimented as the Zone. I realize, both from other's anectodal experiences as well as my own, that diet is the major factor I need to focus on. For now, I figure to just incorporate healthier food choices with moderating caloric intake. I know for myself that at this size that is sufficient to lose weight. As my weight comes down and my fitness levels rise I think really dialing in some sort of dietary plan will become more of a priority.

I think the advice on walking is great. This weekend we signed a purchase agreement to build a house and the really good news is that the lot next door is part of the community's "common area" and more importantly one of the entrances to the community-wide walking path. My fiance has been after me to start walking for some time and I think she just effectively removed any excuses. :D

Garrett Smith
02-02-2009, 08:35 AM
Focus first on the type of food you put in, then maybe (if ever) start concerning yourself with the amount.

Doesn't matter how much of the wrong type of gas is put in the car, if the wrong gas goes in, the car doesn't work. Amount is secondary.

Patrick Yeung
02-02-2009, 12:41 PM
Thanks to all who've posted.

I didn't mean to imply that I don't plan to change my eating habits (which obviously suck) but rather that I don't want something as strict and regimented as the Zone. I realize, both from other's anectodal experiences as well as my own, that diet is the major factor I need to focus on. For now, I figure to just incorporate healthier food choices with moderating caloric intake.

Thats what I was saying. Dont worry sooo much about it. Im sure that unlike many of us here, you arent used to working out, and monitoring food choices may also be quite foreign to you. I mean... theres food, youre hungry... Eat! Right? Maybe for others, but we want to have long healthy lives right?

Chris, if youve started working out on that plan you sampled to us already, then youre well on your way to a healthy life. But if youre still trying to figure it out before you start, you need to change your mindset.

Dont get discouraged. Getting started is the hardest, but look at all the inspiring people here now!

As far as diet goes. No need to start zone or anything that regimented yet. Just do things like... take out soda during the week, maybe refuse that peice of pie today and have more salad instead of a roll for now. It all adds up.

Meanwhile, I would suggest you spend some time reading labels on food. Just start to gettin familar with the amount of calories, and where they are cooming from in food. When you realize that the 120 calories in that can of soda are all from sugar with no nutritional value, its easier to put down.

Chris Lampe
02-02-2009, 01:15 PM
Chris, if youve started working out on that plan you sampled to us already, then youre well on your way to a healthy life. But if you're still trying to figure it out before you start, you need to change your mindset.



Patrick,

Thanks for the advice and you've hit the nail square on the head. "Paralysis by Analysis" is practically my middle-name. I'll start trying to incorporate the suggestions I've received.