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  • Sprinting + Strength training in the same day

    I've plateaued for the last two weeks, so I'm a little antsy about doing everything I can to burn fat. I did strength training yesterday, played tennis today, and will be sprinting tomorrow before dinner. But I kinda wanna add strength training in for tomorrow morning too - I'd like to do it every other day because I'd like to improve strength and see some motivational changes in my body composition sooner than later. But am I asking for trouble by putting both of those in the same day? They'll happen hours apart from each other.
    Starting weight: 225
    Current weight: 195
    Goal: One pull-up by December 31, 2012
    Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
    My Primal Journey


    Created by MyFitnessPal.com - Nutrition Facts For Foods

  • #2
    Sounds like too much, but everybody has different tolerances. If you rest for a few days to rebuild, it might work out in the long haul.
    Crohn's, doing SCD

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    • #3
      Personally I don't think it's a problem, provided your rest is adequate. So if you sprint and do strength together, the next day should perhaps be fully rested (except walking) and the one after pretty restful too.

      If I were doing both on the same day, I'd do them one after the other, rather than hours apart. And I'd do whichever were the priority first.

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      • #4
        I would never do both on the same day. The sprints alone are incredibly demanding and done properly will require you to be fully energized and well rested. It sounds as though you are trying to cram all kinds of exercise into a small time frame. How long do you think you will be able to sustain such a schedule before you start feeling fatigue and motivation wanes? A much better plan is to spread things out getting plenty of recovery time between intense workouts. Make sure your diet is clean. Results will will be continuous and you'll feel much better on a daily basis. Isn't that what really matters?

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        • #5
          You seem to think the key to budging more fat is to do more.

          Rest more, eat a little less. Watch the fat in particular, assuming you've been doing the primal diet at least 2 months somewhat strictly.

          Lift 2x/week, sprint 1x/week (not on same days) and eat mostly meat+veg with starches/carbs reserved strictly to lifting days... give that a go for two weeks to a month and see how you do.

          There are plenty people that work out twice, even three times per day and only have one day of full rest but these people are getting paid for it.
          I used to seriously post here, now I prefer to troll.

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          • #6
            Originally posted by Lex26 View Post
            I've plateaued for the last two weeks, so I'm a little antsy about doing everything I can to burn fat. I did strength training yesterday, played tennis today, and will be sprinting tomorrow before dinner. But I kinda wanna add strength training in for tomorrow morning too - I'd like to do it every other day because I'd like to improve strength and see some motivational changes in my body composition sooner than later. But am I asking for trouble by putting both of those in the same day? They'll happen hours apart from each other.
            The fact that you are considering doing this means you are likely not doing at least one of them right.

            This will slow your fat loss, not speed it.
            Lifting Journal

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            • #7
              Well, I've never doubled it up before so I don't know how hard it is yet. Generally I notice that even if I'm squeezing everything I can out of two sets of strength training, I feel good a few hours later - the soreness only settles in the next day or the one after that. But I'll hold off and focus on rest and I think I'll at least temporarily do some calorie counting just to put things in perspective. Ugh - please don't let me be one of those people who can't lose weight even when I'm exercising and eating right. I really hope some tweaking this month works.
              Starting weight: 225
              Current weight: 195
              Goal: One pull-up by December 31, 2012
              Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
              My Primal Journey


              Created by MyFitnessPal.com - Nutrition Facts For Foods

              Comment


              • #8
                After a heavy day of LHT or Sprinting, I'm wiped out. And I'm low energy the next day if I go too hard on the strength training. Now, I am 60 and I bounced back better at 30 or 40 but to do both in the same day jsut seems like over the top unless you can spend the next day resting completely. If you are really going all out at sprinting and all out at strength training, I don't see how you can do them on the same day.

                The set up I like is LHT, moving slowly, sprinting, moving slowly, LHT, rest. Sprinting, moving slowly, LHT, moving slowly, sprinting, rest. This is over a 2 week time frame. I'll listen to my body and take a rest day anywhere in there if I'm burninig out. I usually work in 2 rest day per week. Just a thought.

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                • #9
                  Timely post by That Paleo Guy today. Basically, it is not only our muscles that need to recover after sprinting or HIIT workouts.

                  Are your sprint intervals a pain in the ANS? | THAT PALEO GUY

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                  • #10
                    Originally posted by jel View Post
                    Timely post by That Paleo Guy today. Basically, it is not only our muscles that need to recover after sprinting or HIIT workouts.

                    Are your sprint intervals a pain in the ANS? | THAT PALEO GUY
                    No and this is something that so few seem to understand. Its not just the muscles worked that need to recover. An intense workout stresses every cell of the body. It stresses all of the bodies organs. The central nervous system etc. It takes time and energy to not only repair itself, but more time yet to adpapt i.e. grow stronger. This is how a properly designed program literally slows and in some ways reverses the aging process. A lot of what we associate with "aging" is really the outward symptoms of inactivity. Years spent never stressing the physiology in any significant way can only lead to degeneration. From the cellular level, all the organs, tissues, muscles etc., start to atrophy (shrink and weaken) because they have no reason to stay strong and vital. It literally is like saying to your body that it's ok to start dying, aging. You are giving no reason to do otherwise.

                    This is why a good program that employs regular but brief training intense enough to stimulate the body on a deep cellular level, then allowed to rest and adapt is the best way to stay young by far! In contrast, a program that is all about exercising with little regard to full recovery, can be as bad or worse than even doing nothing. Such a program causes great wear and tear on not only the muscles and joints, but even more importantly on the system as a whole and can literally wear one out on that deep cellular level and greatly accelerate the aging process. It's all about getting the least amount required and allowing recovery and growth. Done on a regular basis there is no better way to be at your absolute best for the longest time possible.

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                    • #11
                      Great link!

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                      • #12
                        Originally posted by jel View Post
                        Timely post by That Paleo Guy today. Basically, it is not only our muscles that need to recover after sprinting or HIIT workouts.

                        Are your sprint intervals a pain in the ANS? | THAT PALEO GUY
                        Timely indeed - thanks for the link. I guess my initial line of thinking was, would it be so bad if I did both in one day and then I could recover from both at the same time in the next day or two? But I'm definitely a "newb" on the exercise scene and should take it easy. Ah - when you're fat you just get used to so many people looking down on you for not doing enough or being lazy. And I want that to be anything but true! In the months that I've changed my diet and exercise habits, though, it's been easier to not let that get to me. I see friends and family who eat TONS of sugar and sit on their ass most of the day stay thin, while I do what I do and hardly lose weight (well, at least for the last two or three weeks). Our bodies obviously work much differently and it isn't because I'm lazy.

                        That said, I never want to give up on trying to do things better and more efficiently. So here's another sprinting problem: Some people have pointed out on this thread and others that if I'm even considering doing strength and sprinting in the same day, I'm doing one wrong. When it comes to sprinting, I don't know what else I could be doing right now - I run as hard as I possibly can for as long as I can. When I feel the speed tapering off after 10-15 seconds I stop. Sometimes I use a certain point up ahead like a light pole as inspiration to go as far as I can. At the end of the sprint, should I be sprinting so hard that at the end I'm hardly even breathing? Last night, right as I would come to the point that I thought I needed to slow down, I would press myself to squeeze out 5 more seconds or so, but that literally involved not breathing for those 5 seconds. During my typical sprint, I'm breathing hard and fast, but I'm still breathing. Sooo, what's sprinting too hard? How do I know I've truly done all I can?
                        Last edited by Lex26; 02-07-2012, 12:42 PM.
                        Starting weight: 225
                        Current weight: 195
                        Goal: One pull-up by December 31, 2012
                        Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
                        My Primal Journey


                        Created by MyFitnessPal.com - Nutrition Facts For Foods

                        Comment


                        • #13
                          Two other things I loved about that article:

                          1) The light bulb that the sympathetic nervous system turns off your digestive system basically. When I had changed my diet alone, I didn't really have any big digestive issues. But when I started exercising regularly at the beginning of January and would eat right after the workout, it seemed like it would take forever for my body to digest the meal. I decided on my own that doing something relaxing like stretching out on an exercise ball before I ate might help and it has. Now I know why - maybe it takes a while for my body to transition from the sympathetic to the parasympathetic.

                          2) And this "What do we see after the sympathetic nervous system of the ANS has been fatigued? Some markers can include reduced heart rate variability (HRV), cardiovagal baroreflex sensitivity (BRS) (how efficiently the baroreflex is able to change heart rate in response to alterations in systolic blood pressure), and blood pressure variability (BPV). If all of these functions are suppressed, what you might see is a heart rate that cannot respond as quickly to changes as it should, and you might experience changes in blood pressure moving from a sitting/lying position to standing up. Effectively, in a similar way to tired muscles not wanting to “fire”, the ANS doesn’t want to fire up cardiovascular responses to movement… it wants you to sit your ass down, Sunshine."

                          That's definitely what I did last night after my sprint!
                          Starting weight: 225
                          Current weight: 195
                          Goal: One pull-up by December 31, 2012
                          Method: Schwarzbein Principle II, program for insulin sensitive/burned-out adrenals
                          My Primal Journey


                          Created by MyFitnessPal.com - Nutrition Facts For Foods

                          Comment


                          • #14
                            Sounds like you are doing your sprints just fine.

                            Going through a period of no fat loss does not necessarily mean you have plateaued. No need to "fight back" with doing "more." Your fat loss will not be at the same rate throughout your journey.

                            Rest, stick to primal eating above all, and sprint HARD on sprint day.

                            Always remember that Primal eating is 80-90% of the picture- you will not make up more than that 10-20% by working out more. Get used to doing less time than those around you in the gym- just stay in your zone and forget what you think other people may judge! This formula works.
                            Last edited by astronmr20; 02-07-2012, 03:36 PM.

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                            • #15
                              Well the strength training folks say that IF you are are going to strength train and condition, it's better for recovery to do them on the same day rather than consecutive days. Ie, what people are saying here, recovery is key. But if your main goal is fat loss, then the strength stuff is not your main goal and you are better off taking a nice walk, sleeping a ton, and cutting back on your fat consumption as iniquity sez.

                              BTW actual fat loss can happen in a relatively linear way, but the way your body holds on to water can make the scale measurement seem odd. I'm losing about two pounds per week right now (on a "cut" before hitting the weights hard again) - on Sunday I weighed exactly 200 at the end of my workout. For two days I slept great, ate perfect, minimal booze, this morning I had to two big dumps (sorry but it's relevant), worked out again - weight 201. I didn't gain a pound of fat in two days, obviously. It's about how much water your body decides to carry at any given time. I'll weigh again next week, maybe after racquetball if I want an optimistic number. It's all a mental game really.
                              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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