As I mentioned a few weeks back, I’ve decided to change my training program and eating habits to facilitate weightloss. My diet is hardcore paleo, a surprisingly pleasant ordeal so far. The training program is a bit more complex, so I thought I’d jot it down for you.
Martine’s fatloss training program:
This program is done Monday through Friday. Alternating days you do either 50 kettlebell swings or sun salutations. If you don’t have kettlebells or dumbbells at home, I suggest switching the exercise for burpees (though you might want to decrease the amount of reps at first). The good thing about this is it wakes you up, gets your body going, without tiring you out before work.
Here, the real work begins. My program is designed to give maximum fatloss, meaning weightloss without decreasing muscle mass. (I know morning workouts would be better for fatloss, however, that doesn’t mesh with my current work situation. But if you want to try this program, every workout can be done in the morning.)
Squats: warm-up sets then 5×3 work sets. Each time you successfully do three sets of five reps, you increase the weight with 5lbs for next session. Right now, I’m lifting 165lbs. Next week, I’ll be lifting 170.
Press: warm-up sets, then 5×3 work sets. Same deal for progression.
Power-cleans: Same deal.
Tuesday: Interval running
I do 4×4 intervals. That is, four minutes of sprinting (currently 9.5K/hr) followed by three minutes of rest pace (currently 5.5K/hr) four times. Remember to warm up before your work sets and increase the pace every time you successfully complete all four sets.
For my metcon day I do a variation of the famous crossfit exercise Fran. 10×3 reps of thrusters and inverted rows for time (my thrusters are currently at 65lbs). To add progression in this exercise, I’ve added the rule that if I can complete the exercise within less than ten minutes, I add another set next time. So if I finish in five minutes, I’ll have to do four rounds of work sets next week. Once I hit five rounds, I increase the weight and start over. Short, and sweet.
Thursday: Rest Day
Squats: Same deal as Monday. 5×3
Bench: Same concept, only with bench press. 5×3
Deadlift: Again, same concept, except instead of adding 5lbs if you complete your work set, you add 10lbs, and instead of three sets of five reps, you only need to do one.
Saturday: Interval running
To mix up my intervals, I do 2×8 intervals on Saturday. That is 2 minutes of sprinting (currently 9.5K/hr), followed by 1 minute of rest pace (currently 7K/hr) eight times. Again, remember to warm up before your work sets.
I’m fortunate enough to have a friend who’s a yoga instructor, so we practice together each Sunday. If you don’t have the opportunity to following someone else’s lead here, I strongly suggest you go to youtube and get some free classes there. It’s amazing what a difference it can be to have someone guide you through the movements.
So there you have it. Pretty straight forward, no? I’m enjoying it so far, but I’d love to hear your opinions. Does it sound doable? Fun? Challenging? Do you want to join me? I’d love to know how it works for you!