Advice needed about strength & conditioning

[luckyshot]

TS, it sounds like your main concern right now is losing weight.

If this is the case, I would eat a 15-20% caloric deficit and do interval training 4x per week. I'd recommend starting at 20-25 minutes with a ratio of 45 seconds at 60% effort and 15 seconds at 85% effort, and working up from there as you get in better shape.

If you want to add in some basic body weight exercises, such as push ups and abs, or very light weight training, fine.

Running starting strength while you are trying to lose weight is not a good idea. The caloric deficit is not going to allow you to recover properly between workouts, and by the second week you will feel like absolute shit.

Building muscle while losing weight is a daunting task. You just can't ask your body to jump in two different directions at the same time. It is theoretically possible, but your diet needs to be PERFECT, and even then you had better be ready for excruciatingly slow progress, especially if you are doing it naturally.

You are much better off focusing on one goal, such as losing weight, attaining it, and then reassessing what your next goal should be, IMO.

[N00bLifter]

Originally Posted by luckyshot

TS, it sounds like your main concern right now is losing weight.

If this is the case, I would eat a 15-20% caloric deficit and do interval training 4x per week. I'd recommend starting at 20-25 minutes with a ratio of 45 seconds at 60% effort and 15 seconds at 85% effort, and working up from there as you get in better shape.

If you want to add in some basic body weight exercises, such as push ups and abs, or very light weight training, fine.

Running starting strength while you are trying to lose weight is not a good idea. The caloric deficit is not going to allow you to recover properly between workouts, and by the second week you will feel like absolute shit.

Building muscle while losing weight is a daunting task. You just can't ask your body to jump in two different directions at the same time. It is theoretically possible, but your diet needs to be PERFECT, and even then you had better be ready for excruciatingly slow progress, especially if you are doing it naturally.

You are much better off focusing on one goal, such as losing weight, attaining it, and then reassessing what your next goal should be, IMO.

Hmm, I am starting tomorrow with SS, now this!!

My GF wants to lose fat, me..well, I think I do too, but getting stronger is also very cool. The big plus to me about SS is that I don't have to think about the program, just follow it. Interval training sounds awesome, but I have no idea how to build a training program like that and I might do more harm then good with trying.

Starting strength seems to be a good foundation to learn to lift properly but I don't know.. It seems like I am listening to two 'camps'! The interval camp and the Strength camp. let's get the discussion going !! ;-)

[JauntyAngle]

Originally Posted by N00bLifter

Hmm, I am starting tomorrow with SS, now this!!

My GF wants to lose fat, me..well, I think I do too, but getting stronger is also very cool. The big plus to me about SS is that I don't have to think about the program, just follow it. Interval training sounds awesome, but I have no idea how to build a training program like that and I might do more harm then good with trying.

Starting strength seems to be a good foundation to learn to lift properly but I don't know.. It seems like I am listening to two 'camps'! The interval camp and the Strength camp. let's get the discussion going !! ;-)

Just to be clear, you can do SS on a calorific deficit. You will make great gains, because a lot of the gains that you make are a result of improved technique and increased neural efficiency. However, the gains will not last as long as they would do if you were eating more. AniIt shouldn't be the second week, when things start getting tough. If you start fairly light and are conservative with your progression it might not be until the second month when things get tough.

There is also no reason why you shouldn't do strength work and conditioning at the same time. The whole point of being a beginner is that actually you can improve at everything at the same time fairly easily. Don't not try it because people here tell you that you can't- plenty of people have gotten stronger while losing weight. And if you're not one of them, well, find out from experience, not because strangers on the internet told you.

So I wouldn't see it as an either/or thing. Do SS if you want to get stronger. Do circuits if you want some non-specific anaerobic conditioning work. Eat at a deficit if you want to lose weight.

[N00bLifter]

Originally Posted by JauntyAngle

Just to be clear, you can do SS on a calorific deficit. You will make great gains, because a lot of the gains that you make are a result of improved technique and increased neural efficiency. However, the gains will not last as long as they would do if you were eating more. AniIt shouldn't be the second week, when things start getting tough. If you start fairly light and are conservative with your progression it might not be until the second month when things get tough.

There is also no reason why you shouldn't do strength work and conditioning at the same time. The whole point of being a beginner is that actually you can improve at everything at the same time fairly easily. Don't not try it because people here tell you that you can't- plenty of people have gotten stronger while losing weight. And if you're not one of them, well, find out from experience, not because strangers on the internet told you.

So I wouldn't see it as an either/or thing. Do SS if you want to get stronger. Do circuits if you want some non-specific anaerobic conditioning work. Eat at a deficit if you want to lose weight.

Strength training is something I never tried before. I did do some circuit training and some interval training but in general, I think the end result is that it left me pretty tired overall.
It's interesting, I want to lift weights to become more fit. Stronger is, imo, a part of that. It's interesting because most of the time those circuit type training leaves me not really feel more fit. I have also not seen that much gain in anything (fat loss), perhaps some strength endurance but since fitness is my only sport.. i don't really notice it (i asume you do notice when you do another sport besides fitness).

It has probably been a diet thing. The thing is, i want to start at the basic of athletic performance. With what I have read, I think it start with strength. I love sport and I want to get better at it. On the other hand, I just want to look good on the beach... lol

[selfcritical]

I see in the OP you've done other lifting. What are your existing totals for the main lifts?

[N00bLifter]

Originally Posted by selfcritical

I see in the OP you've done other lifting. What are your existing totals for the main lifts?

I read in the SS that when a novice thinks he can "hit" 100 on the bench with good technique, it's probably 90kg, with good technique.

So, here we go:

Squat: 40kg (normally I would pick 55 for 5-6 reps)
Deadlift: 60-70kg (normally I would pick 80 for 5-6 reps)
bench press: 30kg (normally I would pick 40 for 5-6 reps)
OH: NO IDEA :-)
Chin ups and Pull ups... really depends how I feel that day

[Im so Moldy]

Originally Posted by N00bLifter

I read in the SS that when a novice thinks he can "hit" 100 on the bench with good technique, it's probably 90kg, with good technique.

So, here we go:

Squat: 40kg (normally I would pick 55 for 5-6 reps)
Deadlift: 60-70kg (normally I would pick 80 for 5-6 reps)
bench press: 30kg (normally I would pick 40 for 5-6 reps)
OH: NO IDEA :-)
Chin ups and Pull ups... really depends how I feel that day

You might want to reconsider wanting to lose weight. What's your bodyfat percentage/height and weight?

[N00bLifter]

Originally Posted by Im so Moldy

You might want to reconsider wanting to lose weight. What's your bodyfat percentage/height and weight?

Because my body is weak in strength?

I am 1 meter and 80 centimeter. My weight is 85. My bodyfat is, the last time I checked it, 18/19% (will not be much difference now, I think)

[luckyshot]

Originally Posted by JauntyAngle

Just to be clear, you can do SS on a calorific deficit. You will make great gains, because a lot of the gains that you make are a result of improved technique and increased neural efficiency.However, the gains will not last as long as they would do if you were eating more. AniIt shouldn't be the second week, when things start getting tough. If you start fairly light and are conservative with your progression it might not be until the second month when things get tough.

There is also no reason why you shouldn't do strength work and conditioning at the same time. The whole point of being a beginner is that actually you can improve at everything at the same time fairly easily. Don't not try it because people here tell you that you can't- plenty of people have gotten stronger while losing weight. And if you're not one of them, well, find out from experience, not because strangers on the internet told you.

So I wouldn't see it as an either/or thing. Do SS if you want to get stronger. Do circuits if you want some non-specific anaerobic conditioning work. Eat at a deficit if you want to lose weight.

Nice pep talk. Seriously, though where is your science?

TS, to gain muscle mass your body needs to be in an anabolic state. Can your body be in an anabolic state while you are in calorie deficiency? Not really. Not very well, at least.

Depending on how overweight you are and how new you are to lifting - I don't do metric - you may have a small window where you can can gain a little bit of muscle while losing a little bit of weight, but it is really tough. There is a reason why BBers go on bulking and cutting cycles and don't just do both at the same time.

I'm not trying to be a Debbie Downer here; I hope you prove me wrong. If you believe in the bro science, if you really believe... somewhere an angel gets its wings.

[Terror Zone]

Originally Posted by luckyshot

Nice pep talk. Seriously, though where is your science?

TS, to gain muscle mass your body needs to be in an anabolic state. Can your body be in an anabolic state while you are in calorie deficiency? Not really. Not very well, at least.

Depending on how overweight you are and how new you are to lifting - I don't do metric - you may have a small window where you can can gain a little bit of muscle while losing a little bit of weight, but it is really tough. There is a reason why BBers go on bulking and cutting cycles and don't just do both at the same time.

I'm not trying to be a Debbie Downer here; I hope you prove me wrong. If you believe in the bro science, if you really believe... somewhere an angel gets its wings.

You're really giving some bad advice in here.