The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
We are looking for a little insight and help in order to think outside the box. My training partner and DW is looking to “take it up a notch” in improving her fitness and health. We have purchased LP’s program; lots left still to finish reading.
As an adult (other than pregnancies) the DW has consistently weighed between 120 – 125 lbs. She has always been keen on good nutrition; our food plans for the last several years have been primarily clean, based on Precision Nutrition or info found here at JP.
Her Stats – 50, 5ft 7in, 123lbs, BF% (from 7 pt calipers) has ranged between 12 -16%. She was last tested in January at the low end of the range. She has been consistently weight training for the last 3.5 years. She is a good golfer and has completed a half marathon.
Her present goals are to be able to do sets of BW pull ups and to reduce BF on her lower body.
Training Schedule (since Feb)
Day 1 – Upper Body Training, followed by yoga
Day 2 – Rest
Day 3 – Core / Posterior Chain Training, followed by yoga
Day 4 – SS cardio
Day 5 – Upper Body Training, followed by yoga
Day 6 – Lower Body Training
Day 7 – Rest
Given that we track our weight in a fairly narrow band (5 lbs – my range is 185-190) I’m wondering if that is a limiting factor in BF reduction. Does she need to consider a wider range, to bulk and cut? Or is it time to consider an almost “competition style cut” in order to bring her lower body in line with her upper body? I have attached two pictures to help demonstrate the difference in BF distribution. These pics were taken at appox 15% BF. I think she looks great and will continue to support her goals – but I’m out of ideas here. Any and all comments would be appreciated.
Trying to increase pull ups, not wise to do in a deficit at least to make a serious effort at it.
I am not sure how realistic it can be for her to go much lower and keep it and I think her goals are conflicting. I got to be honest, she could lean out a SMALL amount in the bottom of her legs, but I don't know how long she could keep it. To look that lean being that pale, that age, and in that lighting is massively impressive and how much further she could take that and keep it, I don't know. Short term competition style, yeah, but long term, like I said maybe not.
She is defiantly getting into the stubborn body fat range.
Leigh - Thanks for the feedback. She is into the stubborn fat range, no doubt about it. She is not interested in entering a competition, she is just trying to build strength and muscle. The DW is determined not to be a frail older person.
I hadn't thought about her Pull Up goal (duh -strength gain) conflicting with a deficit in Cals - that is a good insight. Thanks again. Tom
Her goal is to do 3 sets of 5. She can do one now. She is working with a PT. The program has her doing PU 2x week - assisted with machine 3 sets of 8 w/25% BW assist. They also do PU w/ a band - she has moved to the lowest band 3 sets of 6. In addition the program has rows and lat pull downs.
When I was trying to get Di stronger on pullups I just had her doing ladders 2x/ week along with other strengthening work for the upper back and arm flexors.
A ladder would just progress from one rep, rest, two reps, rest, three reps, rest, and so on. If she can only do one rep, then start doing singles with enough rest to ensure quality reps. If she can get two without grinding and form going to hell, then do two...but the trick w/ ladders is to avoid fatigue and maximize volume.
So it may progress from 8-9 singles to 1-2-3-1-2-3-1-2-3. The goal is to rack up a lot of quality reps. By the time she can crank out 3x 1/2/3, she could probably do at least a set of 5-6 without much trouble. It's OK to struggle on some reps, but she shouldn't be pushing to failure or really having to grind them out.
So you'd go in, do the pullups first for however many sets, then follow it up w/ strength work like rows and even the dreaded pulldowns. She got fairly strong on pullups within a pretty quick span of time.
The good news is taht since ladders tend to avoid fatigue (it's all "skill" or neurological training) she can probably get away with it in a modest deficit as well.
__________________
Articles | Blog | Pirate my book. "Yeah, but you did your post grad thesis on trolling, so you don't count."
-JP, endorsing how awesome I am
Thanks. I'll pass the "ladders" concept along. DW hit two on Saturday. Her PT moved her to the smallest band this morning. Progress - it is a beautiful thing!
I would add the sooner she isn't in a deficit the better her strength gains will be and remember the best way to get good at pull ups is to do them. Watch the intensity towards other work while going for a specific goal.
I like to tailor the training towards that specific goal as much as possible. Take into thought where she is struggling. Does she need more core assistance, how is her grip, do all these things need to be addressed in a specific program. Usually when I have my girls doing pull ups I increase work with grip and core immediately. I also work on alternating grips and switch from pronated, neutral, an supinated.
With full body movements you have to think full body in the training as well so make sure the rest of her training is going towards what she is actually training for.
I don't think the deficit is a concern really. Maybe if you're trying to specialize to uber-strength levels it could be an issue but just getting up to working sets with body weight isn't that big a deal.
Di got up to doing pullups with added weight during her last contest diet, along with some decent bench and squat increases. Could be her freak-o genes at work, maybe, but I think a lot of the fear people have just comes from not managing the workouts correctly while in a deficit more than anything else.
__________________
Articles | Blog | Pirate my book. "Yeah, but you did your post grad thesis on trolling, so you don't count."
-JP, endorsing how awesome I am
I totally agree, I have written pull up plans while having to lose body fat cause usually fat/body weight is one of the major stalling issues.
You raise the good point of timing (or at least I get you raised it) and I think that (to the OP) you will see better results, deficit or not, with good timing pre/post workout with nutrition.
That being said, there is no reason not to note that the sooner out of a deficit the better the cards stacked in your favor. It can't be questioned that gains will be made easier and better if not in a caloric deficit.
My concern is that, especially with women, I see to often they half ass the nutritional aspect and try to keep pulling pr's without ever focusing on the joy of actually feeding themselves while attempting.
Being that I don't think the posters DW really needs or has that much more fat to lose, the deficit, IMO the deficit would not be my primary focus or really a focus at all. I would much rather focus on a program that was specifically for pull ups and that nutritionally was close to mainteance.
My concern is that, especially with women, I see to often they half ass the nutritional aspect and try to keep pulling pr's without ever focusing on the joy of actually feeding themselves while attempting.
I don't think the deficit is a concern really. Maybe if you're trying to specialize to uber-strength levels it could be an issue but just getting up to working sets with body weight isn't that big a deal.
I've been hitting PRs on BW Chin-Ups all the while training on a 1000 cal deficit for weeks now. I did 27 Chins in a 10-min reverse ladder yesterday with rungs of 5 and 4.
It's true my workouts are quick so I don't over fatigue and I have a little carb/pro before I train.
Comments Help Advice on UB/LB fat loss
Linear Mode
