Weight Loss, Cardio improvement

[wolverine155]

Hello All,
I am new to this board and have a question, but first let me tell you a bit about myself. Im 33 years old, a former Marine Infantryman and Im now a police officer on our departments tactical team. I have done Crossfit years ago before it became really big but stopped due to the fact that I just didnt have access to the equipment utilized, and some of the exercises really hurt my back. As far as my question goes, if I wanted to lose 20-30 pounds, aside from getting my diet under control, would I be better off doing the Warning Order or some other calisthenics and running based workout, or should I do the WOD along with long distance running/biking etc.? Thank you.
John

[bigv123]

As far as your cardio component is concerned, if weight loss (i presume you really mean fat loss) is your primary goal then I strongly suggest you do your cardio first thing in the morning and structure it in a HIIT (High-Intensity Interval Training) format. If you're unfamiliar with Interval Training let me know and I'll draw up an example.

V

[itsallorganek]

Hey V I wouldnt mind seeing your example of interval training

[bigv123]

OK, here ya go...

5 minute warmup (gradually working the Heart Rate up to about 120-125 bpm)
3 minutes at pace that yields a HR of 75%max
1 minute at pace that yields a HR of 85%max
3 minutes at pace that yields a HR of 75%max
1 minute at pace that yields a HR of 85%max
3 minutes at pace that yields a HR of 75%max
1 minute at pace that yields a HR of 85%max
3 minutes at pace that yields a HR of 75%max
1 minute at pace that yields a HR of 90%max
3 minutes at pace that yields a HR of 75%max
1 minute at pace that yields a HR of 90%max
3 minutes at pace that yields a HR of 75%max
1 minute at pace that yields a HR of 90%max
3 minutes at pace that yields a HR of 75%max
5 minute gradual cooldown

37:00 total with 27:00 of work.
This example has 6 cycles. I've done workouts where I go to 8 or 10. They key is the intensity. Because of the "roller-coaster" structure you end up working the 3 primary energy cycles in the body...something I think that gets overlooked in many workout programs. Also, don't put any calories into your system for about 30 minutes after completion. This forces the body to replenish the glycogen stores on its own. Research has discovered in the past few years that the body prefers to try and pull this from existing body fat stores rather than lean tissues (muscle, bone, etc.). But, you don't want to wait too long else you slip into a catabolic state and start burning muscle mass as well. Try not to wait past 45 minutes if you can help it.

Let me know if you have any more questions...

V

[itsallorganek]

probably a rookie question but how do you figure out all the heart rate stuff....when I run I just run for distance, never gave stuff like this much thought

[bigv123]

max heart rate = 220 - (age)

V

[silversurfer_27]

good post v, i was lookin for somethin like that

[king henry viii]

probably a rookie question but how do you figure out all the heart rate stuff....when I run I just run for distance, never gave stuff like this much thought

get a heart rate monitor if you can, or run on a treadmill. that's the easiest way to keep your heart rate constant.

[montstar]

A simpler form of interval training consists of 200m of sprints followed by 200m at about 75%, then walk 400m. Repeat for 3 miles.

[je20]

Hey Wolverine a little off topic but I was planning on going into the Marines this upcoming fall, as well as becoming a police officer after that. Just wondering if you had any advice or thoughts about it.

[wolverine155]

To those who answered my post, thanks. Im familiar with interval training but have never seen it in a 37 minute workout! As far as structure goes, would I do that every day, 5 days a week? Also, how about PT? Upper body 3 times a week and lower body twice? Also, I would like to lose fat mostly yes, but overall body weight as well. Im 5'6" tall and about 200 pounds. Im not a fat body by any means, years of powerlifting and bodybuilding workouts put a lot of muscle on me. I need to trim down.

Je20,
First of all, I commend you on your desire to serve this country. More youths should be like you. How old are you? Do you have any college? The best thing for you to do would be to get a college degree, and while you are pursuing that go through platoon leaders class. If you want to be a police officer, I recommend taking a criminal justice based course load at school. Most departments these days are very competitive and they like to see college on an application. Thats not to say military experience is not looked favorably upon either. Myself, I was in the Marines for six years in the active reserve as an enlisted man. I was an 0331 (machine gunner). The NYPD would not hire me because my military experience was reserve, they wanted at least 2 years active or 60 college credits. At that time I only had like 33 or so... Lucky for me, another department that paid more at the time found that my reserve time, life experience and college credits were sufficient to be hired. That being said, good luck and study hard.
John

[bigv123]

Exercise frequency should be determined almost exclusively by your exercise toleration. If you're just starting a new program, you probably haven't done much recently, thus, your toleration for exercise will be low. Your body will need more time to recover. As you put more and more workouts under your belt your toleration envelope increases and thus you can workout harder, longer, and more often. I do a 90 minute version of that routine 6 days a week. But, I'd never, ever put a beginner on something like that.

V

[je20]

I'm 19 and curerntly a freshman at UND. I was planning going into reserves as well as going to school, for the reason that I could get two things done at once. Basically my first two years will be knocking off generals as well as taking a step in the direction of whatever career I decide on, which is most likely some type of criminal justice so I can eventually become a police officer.

[wolverine155]

Je20,
Wow, thats great it definitely sounds like you are on the right track to meet your goals! Good luck.
John