okay so I started PALEO after the new year... Have been going about 95% strong since then. Unless there is something I am unaware of (have done my fair share of researching thought). Need some advice primarily from the active people out there.
my days are looking like this
monday, wednesday, and friday light cardio occasional light weight training (kettlebell)
tuesday and thursday I ramp it up a little (hit the gym for a 45 minutes followed up KRAV MAGA class which I can burn upwards of 600 calories during a class.
saturday is pretty intense also KRAV and JIU JITSU.
basically the days that I am working hard (TUES,THURS,SAT) I am in need of help. I am doing my best to live as carb free as possible, but should I be eating sweet potatoes and yams these days. I am still overweight and in need of losing weight (loving the OMEGA3 daily to help). I am trying to lose about 30lbs by summer. WHAT SHOULD I DO??
It seems there are a couple people who commented on the kettelbells (ie,drop them) without knowing what they are. Sure they are 'lighter' but for overall strength and conditioning they are awesome. If you like doing them and have the energy you can include them in your program.
HOWEVER - I think you want to arrange your schedule so you are working out hard 3-4 days a week tops. This is so you can have some post-workout carbs - and not need them every single day. Seriously, weights + k-bells and krav-maga on top of that is plenty - and should be intense enough so that a rest day is optimal from both a body recovery standpoint and giving you 3-4 days a week of lower carbs.
Looking at your schedule, a lot depends on how vigorous you are doing the k-bells. If you are only swinging a light bell for 5 minutes maybe that isn't enough to qualify as a 'workout' day and you can do lower carb days MWFSun. But if you are doing a full on swing/snatch workout that breaks a real sweat then you are doing glycogen depletion MTWThFSat and that isn't going to be sustainable.
Last point, it seems you are thinking the more you exercise the more calories you will burn and therefore the more you will lose. This isn't how it works. The more exercise you do, the more hungry you will get, the more you will eat. The things that result in weight loss are:
overall caloric deficit
periods of time without eating, ie, IF
(note: many people find lower carb paleo diet best for #1 and #2)
sprint HGH workouts
Read leangains and check the examples. Most of Martin's clients do 3 short gym sessions a week and even stay away from glycogen depleting exercise. I happen to love k-bells and once a week do some sprints, and also have a short duration barbell/bodyweight program; but I'm not doing glycogen depletion every day and make sure to get at least 2 full rest days per week. Then a 3rd day is pretty light, and a 4th day is a sprint workout that is 15-20 minutes tops. I only go heavy (ie barbell + kbells) 3 times a week and the barbell portion of that is very short.
To be honest, you don't need any exercise at all to lose fat if you're cutting back on your carbs and restoring your hormone balance. A post about everything you eat would be far more enlightening.
Congradulations, your body is starting to shift from burning sugar to burning fat. I usually call this the "yucks" because it doesn't always feel like you're getting the same power/strength in there. Your body is adapting to the way it's supposed to eat, and this takes time (especially if you're 'cheating' occasionally). Speaking as a fellow martial artist I can say that my power and strength went way down for about a week, or so, at about 2-3 weeks in. After that though, my strength and stamina shot through the fracking roof. It's worth it. And if you're not training any real endurance (read as: 100 mile+ biking or running. Massive blackbelt testing days or anything where you'd think about refeeding stations) you don't need anything other than what you're ingesting.
You don't need the light cardio and light weight training sounds like an oxymoron to me. I would switch that up to a 15/20 minute HIIT type workout on M/W/F.
What are you doing at the gym for 45 minutes on Tues/Thurs?
I think training fasted would help more than carbs afterward when you are trying to lean out. If you can make that work, do it.
The book Paleo Diet for Athletes is a good one for pre- and post-workout nutrition. I personally do sweet potatoes (or any starchy veggie) and a protein immediately following a hard workout. Also check out http://whole9life.com/
Do you feel like you have a lack of energy on the hard training days? What is your current diet? If you are trying to lose then I wouldn't add any potatoes and keep carbs low. Train in a fasted state. Go to leangains and read Martin Berkhans ideas on fasted training.
I have been training in a semi-fasted state (first thing in the morning) for the past six months. I do Crossfit, though, so very short high intensity work outs and lots of olympic weight lifting. I've been doing Paleo + sweet potatoes, I try to eat the sweet potatoes in the morning after my workouts rather than whenever. This has been very effective for me, I haven't lost any weight but I've lost 3 dress sizes, so clearly paleo is the way to go. I think that without the Crossfit I would have just lost weight, rather than also gaining as much muscle as I have.
I'd say only eat the carbs after a really intense work out. Ditch the "light" weight lifting and the long cardio workouts and hit Crossfit or something similar!
Could someone clarify this statement? 3 Answers