I've fallen into a pretty disciplined routine. For the last 16 weeks now I've stayed consistent (only missed three workouts). I have done weight training based on the big compound lifts, bench, squat, deadlift, and military press. I have been doing lower reps with higher weight, if I can do 6 reps, I up the weight 10 lbs. I've built back up to where I was in college 18 years ago in just a few months. I have not focused on cutting calories at all since I've been lifting and my weight has stayed consistent. I'd imagine I've swapped some fat tissue for muscle tissue but not much. I am not a low-fat diet kind of guy. I do intend to cut back on carbs and up my protein and fat intake during the next 8 weeks. I'm planning to change gears with the next eight-week session. I want to do higher reps with lower weight and drive the heart rate up working on my cardio that way. I'm not really interested in traditional cardio but I would like to do some HIIT workouts, do you have some recommendations? I also like the strongman style cardio like heavy farmers walk and stone carry stuff, I think that might blow jogging on a treadmill out of the water for effectiveness.A solid weight training plan, with a focus on compound movements, squat, deadlift , bench, overhead press, pullups , split squats etc is invaluable for life.
Full body each session, hit it hard with proper rests and get out.
Check out kneesovertoesguy on you tube for bullet proof knees. Awesome channel for us mountain hunters.
HIIT training 2 times a week.
Add in two long weighted hikes per week in the lever 1 and 2 heart rate zone.
Cardio alone and a caloric deficit will reduce metabolism AND is proven to lower testosterone and one gets into a spiral of plateaus and having to reduce more, or add more cardio etc. Although you MAY see faster initial results, the long term price is rough.
Endurance training IS needed for what we do and I love it. Just don't think 1990s style super low cal, low fat diet and all cardio is the answer.
Motivation is a fickle bitch , don't rely on it but use it when it shows up. But really, discipline is key, doing it when you don't want to is key. Start small and work into it. I've never had a training session and wished I hadn't done it. Some thoughts.
Man that's a great start! For what it's worth I found going full Keto (because me and carbs apparently don't mix according to my blood glucose levels) with CrossFit has worked for me. I'm 31 was getting pretty hefty around Christmas and decided I'd had enough. Dropped about 30lbs since Christmas and now after about 5 months I'm feeling my body not relying on glucose (carbs) for energy. I would encourage you to drop those carbs like you said and see what happens in the long run. When I dropped carbs I found I could t go as hard in the gym but after a couple months I found my ability to go hard coming back. It's just a more long term game.I've fallen into a pretty disciplined routine. For the last 16 weeks now I've stayed consistent (only missed three workouts). I have done weight training based on the big compound lifts, bench, squat, deadlift, and military press. I have been doing lower reps with higher weight, if I can do 6 reps, I up the weight 10 lbs. I've built back up to where I was in college 18 years ago in just a few months. I have not focused on cutting calories at all since I've been lifting and my weight has stayed consistent. I'd imagine I've swapped some fat tissue for muscle tissue but not much. I am not a low-fat diet kind of guy. I do intend to cut back on carbs and up my protein and fat intake during the next 8 weeks. I'm planning to change gears with the next eight-week session. I want to do higher reps with lower weight and drive the heart rate up working on my cardio that way. I'm not really interested in traditional cardio but I would like to do some HIIT workouts, do you have some recommendations? I also like the strongman style cardio like heavy farmers walk and stone carry stuff, I think that might blow jogging on a treadmill out of the water for effectiveness.
I would love to do cross fit, it seems like the kind of workout I'd like. I guess I could do it on my own but it's a little expensive for my budget right now ( the two local boxes are about 4x what I pay for a membership at the YMCA)Man that's a great start! For what it's worth I found going full Keto (because me and carbs apparently don't mix according to my blood glucose levels) with CrossFit has worked for me. I'm 31 was getting pretty hefty around Christmas and decided I'd had enough. Dropped about 30lbs since Christmas and now after about 5 months I'm feeling my body not relying on glucose (carbs) for energy. I would encourage you to drop those carbs like you said and see what happens in the long run. When I dropped carbs I found I could t go as hard in the gym but after a couple months I found my ability to go hard coming back. It's just a more long term game.
Keep going!!!
If you want to add some in many CrossFit websites will post their WOD online where you can access for free and do on your own often with minimal or no equipment.I would love to do cross fit, it seems like the kind of workout I'd like. I guess I could do it on my own but it's a little expensive for my budget right now ( the two local boxes are about 4x what I pay for a membership at the YMCA)