Stronglifts 5x5 for Fat Loss?

learntheHardWay

Would strong lifts 5x5 be the best for fat loss or would it be better to do 3x12 and HIIT?

I appreciate that a clean diet is the most important factor.

Hanley

Heavy lifting + HIIT + Clean Diet = Win

High Reps + HIIT + Clean Diet = Good luck recovering

the drifter

some would consider 5 high reps :P

d'Oracle

the drifter wrote: »

some would consider 5 high reps :P

5 sets of them maybe.

The Davestator

Having done starting strength, I wouldnt recommend it as a fat loss programme. Its too slow, and too much rest IMO.
Have a look at a German body comp programme as this will shift the weight much better, again, IMO

AARRRGH

I lift heavy (6 reps and I'm close to death) and it does work for weight control, but I wouldn't use it for weight loss. Unless you have a lot of patience.

Hanley

Am I the only one who actively seeks to lift heavier when dieting??

the drifter

Hanley wrote: »

Am I the only one who actively seeks to lift heavier when dieting??

yes...

Transform

learntheHardWay wrote: »

Would strong lifts 5x5 be the best for fat loss or would it be better to do 3x12 and HIIT?

I appreciate that a clean diet is the most important factor.

more metcons, better diet and lift anything heavy

learntheHardWay

metcons?? please explain what this word means?

d'Oracle

Metabolic conditioning session.

Some form of complex or output performed at high intensity.
For examples look up crossfit.ie, or crossfit.com.
Or prowler or sled pulling.
Or hillsprints, shuttle runs etc.

Hanley

Transform wrote: »

more metcons, better diet and lift anything heavy

QFT!

UCD dude

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

What do people think about that article? Lyle says the most important thing to do whilst dieting is to keep intensity (weight on the bar) as high as possible, whilst reducing the volume (amount of sets). He says, as long as intensity is high enough, it only takes 1 third of the volume used to gain muscle, as it does to maintain it.

He says that metcons take a second place to the heavy sessions. Diet is the main thing that will burn the fat. Do you agree?

AARRRGH

UCD dude wrote: »

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

What do people think about that article? Lyle says the most important thing to do whilst dieting is to keep intensity (weight on the bar) as high as possible, whilst reducing the volume (amount of sets). He says, as long as intensity is high enough, it only takes 1 third of the volume used to gain muscle, as it does to maintain it.

He says that metcons take a second place to the heavy sessions. Diet is the main thing that will burn the fat. Do you agree?

Shouldn't that be the other way round?

Transform

i would agree with most of that -

Number 1 - diet
Number 2 - metcons
Number 3 - lift heavy

I would put metcons second as most people i work with that need to drop significant amounts of body fat have really poor conditioning and its not their strength that needs primary attention its their ability to work at a higher intensity which is massive for fat loss.

If you are going to the gym or training from home with the primary goal of getting leaner as a guy or a girl then you really need to start sweating more and stop spending 60mins + in the gym doing sh1t that really does't matter - e.g. 3 different biceps exercises and 10mins on the bike at the start 'warming up'. Come on thats just embarassing when your goal is to strip away layers of fat!!

Take this metcon - crossfit cindy, really simple, really wise use of time. Is this better use of 20mins of your time or can you even do just 5mins of it? Whats going to have a bigger impact on your fat loss -

A) 20mins faffing about aiming to hit you inner chest, outer triceps and lower abs or

any kind of session where your heart rate is up, you are improving strength, the exercise selection is really simple and you can measure improvements week on week

Come on the girl in the video is working harder and has better conditioning than 90% of the people i see training and yet these same guys and girls continue to look for the 'secret' program that is going to get them toned and fit. There are no secrets you just need to work wayyyy harder than you currently are and stop making excuses about your poor diet.

As Dan John would say "If you only had 20-30mins to train 3-4 times per week what would you do?"

A combination of alternate days of metcons and strength will work but most people will never get in the shape they want due to lack of consistency and using a poor diet when your desire is professional results.

https://www.youtube.com/watch?v=xIgofCzn8Q0

Dotcomdolly

She rocks! that kind of lean strong body is what I aspire to.

learntheHardWay

Thnaks for your post.

Re, Metcons im not fully sure what you mean by them and the difference between them and doing weights. Is it weight excercises done really quickly?

Are Metcons HIIT? Im doing 5 minutes of very intense intervals on the rower and 5 minutes hyper intense punch bag boxing after weights at the moment does that count as Metcons?

One final question Im doing splits weights at the moment alternating between legs on one day and back chest shoulders the next, would it be better to do a fullbody of all 6 compounds i.e. Squat , Deadlift, lat pulldown, bench, rows, shoulder press 3 times per week for fat loss?

d'Oracle

learntheHardWay wrote: »

Thnaks for your post.

Re, Metcons im not fully sure what you mean by them and the difference between them and doing weights. Is it weight excercises done really quickly?

Are Metcons HIIT?

They can be.

Not necessarily but HIIT could be described as a Metabolic Conditioning session (Metcon)

Transform

Metcons are NOT doing weights quickly even if it looks that way - they are tpyically timed or a time set workout with max number of rounds.

rowing and boxing could be seen as a metcon but its more like HIT

I hate split training done in the conventional sense e.g. legs one day, chest another etc - when your PRIMARY goal is fat loss again is this the best use of your time. NO possibly not.

Part of a strength session with one of my clients -

https://www.youtube.com/watch?v=6A2RBsYpzUU

A metcon done by another client (mid thirties and 2 kids also) -

https://www.youtube.com/watch?v=sky_03Kd1N0

I am picking girls as most guys ask a ton of questions yet i find when push comes to shove its the women that work wayy harder and are more consistent.

The above sessions are clearly not done the same way and all my clients do full body workouts every session or strength focus on certain movements one day, metcons the next or mixture of both. It really depends on goals, level they are at etc

Hanley

She's doing weighted pushups??? That is absolutely awesome.

Transform

Hanley wrote: »

She's doing weighted pushups??? That is absolutely awesome.

yes she did 50 pull ups in her last session also.

Guess what - she bloody works hard and has better conditioning than most