Blog

5

2

Hi,

I'm new to Paleo, been reading Robb Wolf's book, visiting web sites, etc. An on-and-off cardioholic for most of my life, and runner for the past two, I am quickly learning that I need to get serious about my weight training. So I've been doing a pretty standard 30 minute full body weight routine for the past few weeks, 3 sets of 10 reps of light-ish weights.

I'm curious about "lifting heavy" and what that means. Other than squats and deadlifts and pushups, what are some other great exercises that will give me a lot of bang for my buck in the fat loss department? I'm female, 5'4" and 163 pounds and looking to get down to about 140 and solid.

flag
2 
 On a treadmill.. Put it at a pretty significant grade (i do 10.0). Put it at a pretty high speed (i do 8mph). Run 40 seconds, jump off to sides for 20 seconds. Repeat 5 times. Guarantee that in only 5 minutes your HR will be highest its been in forever, and your legs will be sore for days – Payam Jul 12 2011 at 0:44
1 
 Thanks - I will try that. Probably just once a week to start and go from there. – Sabrina Jul 12 2011 at 1:46
1 
 I really think doing real sprints outside is better. Up until a couple of years ago I had only ever (in my adult life) run on a treadmill. Then I started crossfit and they don't use treadmills you run outside. I could not believe how much harder it was until you think about the fact that on a treadmill you are not actually propelling yourself forward, you're only running in place. When you get outside and have to move your body down the street yourself it's a whole lot more work. – HeatherC Jul 12 2011 at 2:43
I mostly run outside, but have been afraid to try sprinting outside for fear of tripping on the sidewalk, running into people, etc. Maybe I will try the treadmill first to build up confidence. – Sabrina Jul 12 2011 at 4:03
3 
 go to a park and sprint on the grass! good idea to not start on pavement :) – texasleah Jul 12 2011 at 16:05

10 Answers

5

Actually Sabrina, there is no best weight loss exercise other than maybe walking. The more you exercise the more you will "stoke the fire" of you appetite. According to Gary Taubes (and contrary to popular belief), exercise may even inhibit weight loss. In the beginning ninety percent of your effort should be in your diet, and not the pursuit of the "magical weight loss exercise."

Currently, I personally only work out twice a week. Since going Paleo, after a lifetime of overtraining and trying to lift my way to a better physique. I stopped working out for 3 months and concentrated on my diet and lost 31 pounds in 3 months. If you feel the need go for a walk, I find it much easier to add muscle now that Ive leaned out.

Good Luck

link|flag
1 
 agree with Cory! lean down first, walking and sprinting is great at this stage. – Kelly Jul 12 2011 at 0:05
1 
 Some more info that might help - I have been the "cardio queen" for years. Run 15-25 miles a week. But not seeing any change in my body composition. I am definitely focusing hard on the diet, but know that my body responds quite well to weight training if I stick with it. I just haven't done it in years. :) I am headed out for a one hour walk with hubby now - I must say that I have enjoyed taking a bit of a break from all the running and my body likes it too! – Sabrina Jul 12 2011 at 1:45
3

As others have said the old timey compound lifts are always good: squats, dead lifts, presses, rows, pull ups (better, but harder, than chin ups), dips.

If you want the most basic but effective way to get good at them buy this book:

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1310433898&sr=8-1

And then spend the time and money with a GOOD private trainer who knows these lifts properly and start with them. Once you're confident you can of course go solo. Starting with a good coach or trainer is completely worth it. These are technical, difficult maneuvers.

link|flag
I will definitely check that book out, thanks! I have worked with trainers before, but only the ones that work at my "globo-gym". I don't see them teaching old-timey compound heavy lifts to people, but I notice the people in the best shape are doing them. – Sabrina Jul 12 2011 at 1:41
2

My suggestion... Squat, Deadlift, Bench Press, Pendlay Row, Chin Ups, and Overhead pressing like thrusters or even better, the clean and jerk.

Here's a basic routine that all of my clients have tremendous success with...

Monday: Squat, Bench, Row...walk

Tuesday: Sprint...walk

Wednesday: Squat, Bench, Dead...walk

Thursday: Sprint...walk

Friday: Squat, Bench, Chin up, Overhead Press...walk

link|flag
Andy - thanks! I was looking for a short do-able list to get me started. This is perfect. I do not know what a "pendlay row" is ut will look it up. Not strong enough to do chin ups yet, but there is a machine at the gym that will assist me, I think. – Sabrina Jul 12 2011 at 1:40
2 
 okay, I just looked at "clean and jerk" - that move scares the hell out of me! :-( – Sabrina Jul 12 2011 at 1:52
So start with thrusters, or even a standing overhead press... and if not that one... a seated overhead press. Doesn't have to be complicated. Pendlay row is a bent over barbell row, but done dynamically with your back arched so that you can raise the torso slightly as you clear your knees and keep good form. Allows you to move more weight more safely. – Andy Jul 13 2011 at 14:40
2

Up until recently I had been running about 10-11 miles per week, about 3-4 miles 3-4 times per week. I have been full Paleo for about 3 months and lost about 6-7 pounds initially, then nothing more.

A few weeks ago I stopped running and switched to brief, high-intensity workouts such as kettlebells, floor exercises (push-ups, etc) and burpees, and almost immediately lost 8 more pounds. I went down 1.5 pants sizes in just a few weeks. The effect was really dramatic.

I am now a big believer in the HIT or HIIT thing. Not only are the effects great, but it takes up less time, and is more fun. My workouts are only 20-30 minutes every other day.

link|flag
Every time I get a question on either diet or working out I can only tell them two words. Paleo and Crossfit. I have been doing the diet and working out thing my entire life and believe whole heartily that those two words is all you will ever need when it comes to fitness. – murphsfromaz Jul 14 2011 at 8:25
1

Sprinting

lifting heavy is awesome and empowering, you should try it.

Overall fat loss will definitely be more diet related than any type of strength or cardio conditioning. IMO

link|flag
Agreed. But I also know that having muscle is key to fat loss, and have always been confused about the most efficient way to life weights. – Sabrina Jul 12 2011 at 1:43
1

The most important thing about exercise and weight loss is not overdoing it. Don't overtrain or go too crazy with the low carbs. The diet quality(not proportions of carbs) will carry most of the fat loss on its own. So the cleaner you eat(less fruit, oils, nuts and more vegetable sautes and starch) without depriving yourself the better. Have fun and get to learn and integrate the whole thing into everyday living. Losing fat should be a breeze.

link|flag
I sure hope so, but I haven't had much luck with my old way of doing things (counting calories + tons of cardio). Hopefully this new method will work. – Sabrina Jul 12 2011 at 4:05
1

Give Bikram yoga a try! It's one of the only popular yoga sequences to include high-intensity intervals followed by rest periods, which is part of the reason that it's so effective and healing.

link|flag
not a bad suggestion. I used to do bikram. hellishly hot, if you dig that. I mean, you sweat more than at any other time in your life. but for me anyway, 90 minutes is long. – ben61820 Jul 12 2011 at 15:40
1

To the OP, I am coming at this from the opposite angle of having been a weightlifter for many years just getting serious about cardio (and paleo newb that is loving it so far).

I agree with the sentiment that fat loss is mostly about diet. My assumption is roughly 80% about diet and 20% about exercise. Do both in combination and get max results. In weightlifting speak a good "cutting" routine can be found here:

http://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html

Personally I prefer to work the muscle groups just a bit more than once per week so I have modified this into a four day routine. I recommend 2-3 exercises per muscle group, 3-4 sets per exercise, 6-10 reps per set, 90 seconds rest between sets. Approximate total weight workout time 75 minutes.

• Day 1: steady state cardio 60 minutes (run/bike/elliptical whatever you prefer, 140+ bpm)

• Day 2: Chest / Shoulders / Triceps / Core

• Day 3: Interval runs. 2 minutes fast, 1 minute walk. 10 reps

• Day 4: Legs / Back / Biceps / Core

• Day 5: rest

Repeat

Diet: Paleo. To lose weight (23 lbs) you need a calorie deficit. Keeping a food journal helps me immensely in this regard. There is no way around the deficit requirement IMO.

Good luck!

link|flag
0

Lift legs, do cardio. Your legs have the biggest muscles in your body and increasing your lean body mass will help burn fat.

Of course eating clean, limiting carb intake is also going to be key to getting to where you want to be.

link|flag
I am trying to stay below 100g of carbs a day, much lower than on some days. – Sabrina Jul 12 2011 at 1:42
0

Thrusters (barbell, kettlebell, or dumbells)

link|flag
how do you do a thruster with a kettlebell? I have never seen it done without a barbell. – primallykosher Dec 30 2011 at 16:49
If by Thrusters Trick means Squad Thrusts, I'd just place it on the ground for the push-up. Same with dumbells. – Wisper Dec 31 2011 at 10:02

Your Answer

Not the answer you're looking for? Browse other questions tagged or ask your own question.