I started NROL last week, im just into the break in programs now. Lou, in BoM you give a recommendation for altering the workout schedule for people who play basketball or baseball (as an example). Can NROL workouts be split further apart to include other intense exercises as in BoM?
I do martial arts 3 times per week and usually need a day to recover afterwards, I train rigorously. I can do a routine with lighter loads and higher reps 3 times a week as well but after about 1 month I burn out, the heavier loads (ie.5x5) seem to catch up to me and burn me out in 2 weeks or less, and I tend to really loose motivation, in the former I just need a week away from the gym. Im just trying to approach this sensibly.
Great book, its my favorite lifting book on my shelf, easily!
David.W
David: Here's what I do, and I end up weight training the morning or day immediately after my martial arts classes.
1. I only train with weights two days a week. I can do three days for maybe two weeks max, and often by then I usually realize that I've aleady pushed it too far and need a couple of days off. So I tend to stick with two.
2. I do train lighter and heavier, and I'm OK with two days in either case. When training heavier, I take plenty of rest between sets.
3. I eat more on the day of, or following, my weight sessions. That seems to help the recovery (but not the weight loss, unforunately).
4. Particularly when I've tried to work in three days, I've worked normally for three weeks max, and then take the fourth week as either a martial arts only week or as a lighter weight week. In the latter case, I weight train two days, and back off on weight and/or volume.
Post or message/email me if you want to discuss further.
I must be a wuss or something, because ive been reading these threads about the huge amount of training mma guys do, and I figure I can up my training as well, but a few weeks in, burn-out. Mabye its because I have work commitments as well though.
Couple of questions, how are you coping with 2 day per week workouts and MA when you cut calories. My sole job here is fatloss. Im already very strong for my sport (could always be faster), but Im forever carrying the winter parka. Im thinking about Adams eating guidlines but I worry that the pre-post drink wont be enough to see me through the MA.
Finally, and to keep on track, could I still use NROL in a twice per week fashion.
As always Chris, thanks, for some reason your computer is the only one that sees my posts, and im grateful!
Lower caloric intake SUCKS. I always have the winter coat, too. My energy goes into the toilet big time when I cut calories. I've had two weight loss phases over the past two or three years during which I found the right balance and my energy was OK and dropped 6 or 8 or 10 pounds. The rest have been really hard. One time was following Adam's diet guidelines. I took in 70-90 grams of carbs on non-weight workout days, and then more (with the pre/during/post workout drink) on workout days. As far as teaching/doing classes goes, I find that it's also mentally more difficult when on reduced calories.
I know what you mean about feeling like I'm not doing enough when I read training regimens of fighters. But, I figure 1) I'm older and 2) conditioning happens in small step over long periods of time. I probably hurt myself by pushing it too hard at times, and sometimes while cutting calories.
When we were in Korea training with my grandmaster, he told us to EAT! He really pushed the food at us, big time, even to the point of stuffing ourselves. Granted, we had in lots of hours of training each day, but he really emphasized that we had to eat to keep our energy.
Sometimes I think that as long as our conditioning is pretty good and we're doing well in our arts, then the food and weight are a bit irrelevant. Presumeably, we'd be better conditioned with less weight on us; but perhaps we try to do too much too fast. But, I can't think that a slow dieting, a long term caloric deficit, is good, either.
Well Chris I was banging away at the break-in programs this week and ive been adding in a few of the metabolic HIIT sessions. I started the routines A-B/A-B/A-B-A/B-A-B. (the last B being this saturday morning). I thought Id start slow after yet another wonderful back injury.
Anyway my martial arts training is going well, the higher reps in break-in really gave me a boost in class, and even the HIIT training gave me some extra gas. So feeling great I decided to to clean up the diet some more, one battle at a time right. I followed Adam's guidelines this week. My thinking was " hey JP did it and he cycles, lifts, runs an awsome forum, climbs, etcetc" He's probably more active than I am and he stated once that his energy levels where good. But on HIIT last night I bonked, the wall was right there, I had to coast the last 10 minutes of the 19 minute set. Anyway, I may try the Zone as Lou recommends, ive known a few athletes on it and they havnt complained, yet they have dropped fat.
Well Chris I was banging away at the break-in programs this week and ive been adding in a few of the metabolic HIIT sessions. I started the routines A-B/A-B/A-B-A/B-A-B. (the last B being this saturday morning). I thought Id start slow after yet another wonderful back injury.
Anyway my martial arts training is going well, the higher reps in break-in really gave me a boost in class, and even the HIIT training gave me some extra gas. So feeling great I decided to to clean up the diet some more, one battle at a time right. I followed Adam's guidelines this week. My thinking was " hey JP did it and he cycles, lifts, runs an awsome forum, climbs, etcetc" He's probably more active than I am and he stated once that his energy levels where good. But on HIIT last night I bonked, the wall was right there, I had to coast the last 10 minutes of the 19 minute set. Anyway, I may try the Zone as Lou recommends, ive known a few athletes on it and they havnt complained, yet they have dropped fat.
Commiseration post continued, LOL
David, I used the Zone diet when getting ready for my Korea training trip. I dropped 20+ pounds in about two months and felt pretty energetic during all of the conditioning and training I did preparing for that trip. It's still technically a low/lower carb diet. I solved the challenge of planning meals by just having several standard meals that I ate/rotated through. Once the meals were planned (percentages and quantities), it was just a matter of preparing it when needed.
FWIW, I can also commiserate on the problem with overtraining and losing energy when I try to up my activity levels. I end up having lower-intensity workouts in the gym, and feeling like I'm getting less out of them, while at the same time missing more workouts because of colds and sinus infections.
I went through that all winter before I finally said "fuck it," and went back to my standard plan of three short, hard workouts a week, with no extra HIIT sessions.
On the diet side, I'm far from an expert, but I find it very hard to function without about a third of my calories from carbs. I know I sacrifice some leanness, but I figure the benefit of hard workouts and full recovery supercedes the detriment of having an extra inch (or two ...) on my waist.
Thanks for all the great advice. Lets not commiserate, it actually means im facing typical problems and im somewhat on the right track. I have heard so much good feedback regarding the zone and from athletes as well, I think it would be ignorant not to try it our for a few months. I believe the macro-nutrient breakdown is 40/30/30 (C/P/F) which should balance me out a bit more.
NROL and other activities
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