Walt

I've recently changed up my workout routine from traditional lifting to one closer to "cross fit". I have one of those bodies that can put on a lot of muscle mass quickly, though cutting fat is difficult. My goal here is to cut fat while going for muscle endurance and focus on core strength. With the new workout, I've noticed that I generally hit muscle failure on my 3rd set of 5 (which is good) and am thoroughly smoked at the end of the workout. But 30 minutes later, I feel fine. The next day I usually feel sore but not overly so.

Should I change up my work out? Or do it twice a day? Suggestions or personal routines are appreciated.

A one-set example of yesterday's workout - all reps are completed as quickly as possible with no rest time between exercises:

• 1 minute of hitting a tire with a 10lbs hammer (alternating sides)
• 1 minute of "get up's" while holding a 40lbs sand bag
• 1 minute "plank" while alternately raising each foot
• 30 seconds of dips
• 30 seconds of jump squats on odd sets (30 seconds of lunges for even sets)
• 30 seconds of push-ups with one hand elevated on a concrete block (shuffle over to alternate hands between reps)

Take 1 minute to rest. Repeat x 4.

__________________
Calmer than you are...

skizziks

if you want to cut fat, do cardio, at least 30 minutes a day. this works for *most* people, not for everyone, and i'm talking running, cycling, etc. if you can use a heart rate monitor, that will aid immensely. also improve your diet, a ketogenic diet can help burn fat. also, no alcohol or soda, no empty calories, at least until you get rid of the fat you want to get rid of.

dlish

youve mentioned nothing of what your diet consists of.

also, age? weight? height? BMI?

generally speaking, if you wanted to reduce fat intake reduce your red meat intake and increase your cardio workouts. how much carbs do you eat? you could look at reducing SOME carbs out of your diet.

those 3 alone should have you reduce your body fat compostion.

i also wouldnt recommend that you exercise the same body part twice a day. your muscles need to recover. fatuiging them twice a day without sufficient rest and nutrients is asking for injury.

__________________
An injustice anywhere, is an injustice everywhere

I always sign my facebook comments with ()()===========(}. Does that make me gay?
- Filthy

Walt

I appreciate the responses. I phrased my initial question poorly. I didn't mean to say that I am having trouble losing weight. I just meant that its always been harder for me to lose weight than to put on muscle if that makes sense. The weight is definitely coming off.

My workout gets me to hit muscle failure by the third set. I try to vary the exercises in per set, as it allows the fatigued muscles to recover enough for a go at the next set. Still, I'm absolutely smoked by the completion of the 5th and final set so adding more reps/sets is out....but 30 mins later, I feel like I could do the whole thing over again. My background is Olympic-style power lifting - one rep strength. After one of those workouts, I couldn't raise my arms or walk straight for 24 hours.

My question: Is the quick recovery time to be expected with the new high-intensity/high-rep workout, or does it mean that I should start working again after a 30 minute break?

-----------

The exercises I do are meant to have a cardio element to them, though I also do a separate cardio session in the morning (usually biking or running) for 30 mins-1 hour depending on the exercise. A friend of the family is a dietitian so Im square there. She helped me set up a high fiber/low sodium diet that keeps me at 1500-1800 calories a day. No red meat or alcohol except for dinner on "Fat Kid Friday".

__________________
Calmer than you are...