High intensity work out

TyrionPower

I am powerlifting 3 times a week (coached) but would like to do a shorter extra session (30-45 minutes) on my way home from a night shift to aid fat loss, increase fitness and... Help me sleep!

I have access to a prowler, boxes, pull bars, Dumbbells, barbells...

Could anyone suggest a good workout that I could do?

Mellor

Without knowing details of your other training, any suggestions are fairly meaningless.

Why don't you ask you power-lifting coach?

papu

TyrionPower wrote: »

I am powerlifting 3 times a week (coached) but would like to do a shorter extra session (30-45 minutes) on my way home from a night shift to aid fat loss, increase fitness and... Help me sleep!

I have access to a prowler, boxes, pull bars, Dumbbells, barbells...

Could anyone suggest a good workout that I could do?

Powerlifting = muscle gain = calorie surplus

Fat loss = calorie deficit

These two things are at odds, you cannot do both.

Desmonddoyle

TyrionPower wrote: »

I am powerlifting 3 times a week (coached) but would like to do a shorter extra session (30-45 minutes) on my way home from a night shift to aid fat loss, increase fitness and... Help me sleep!

QUOTE]

A workout on your way home from the night shift will definitely not help you sleep, it will most likely do the exact opposite and keep you awake.

Working out more and more won't give you more and more results - you'll hit the law of diminishing returns pretty quickly, and you risk going backwards and struggling with over training. Three tough workouts a week can leave the body needing a decent amount of recovery.

TyrionPower

Can't get bigger and smaller at the same time I suppose..
My aim is to get a bit bigger and stronger but I am afraid I will just end up Fat.
Should I just worry about getting strong and forget about fat gain?

Alf Veedersane

TyrionPower wrote: »

Can't get bigger and smaller at the same time I suppose..
My aim is to get a bit bigger and stronger but I am afraid I will just end up Fat.
Should I just worry about getting strong and forget about fat gain?

A lot of people will bulk to get stronger and put on some fat as a consequence.

Then you cut.

MagicMarker

I always find it hard to get to sleep if I workout late in the evening, like yesterday for example. :mad:

Nervous Wreck

papu wrote: »

Powerlifting = muscle gain = calorie surplus

Fat loss = calorie deficit

These two things are at odds, you cannot do both.

Last year, I added 15kg to my squat while losing 13kg bodyweight. Took six months and was tough but not impossible. Dedication and top class coaching got me there.

OP talk to your PL coach; they'll have a good idea of what works for you.

TyrionPower

Nervous Wreck wrote: »

Last year, I added 15kg to my squat while losing 13kg bodyweight. Took six months and was tough but not impossible. Dedication and top class coaching got me there.

OP talk to your PL coach; they'll have a good idea of what works for you.

Hi I talked to me coach, he said there is no reason that I can't get stronger, fitter and more flexible but it will take a lot of work ( I am not in good shape)... I am doing a bit of conditioning (thrusters, prowler runs, medicine ball slams, rope work, air dyne) in a short fourth session

Transform

TyrionPower wrote: »

Hi I talked to me coach, he said there is no reason that I can't get stronger, fitter and more flexible but it will take a lot of work ( I am not in good shape)... I am doing a bit of conditioning (thrusters, prowler runs, medicine ball slams, rope work, air dyne) in a short fourth session

people love to add in more training before adding up their calorie intake and making sure its in line with how much they should be eating based on their goals per day.

jennyjoy

I agree with Transform, diet plays a big part in being able to get stronger. Once you have you calorie intake in order I recommend doing a home workout program. I was looking at a few different programs and after reading the Max:30 reviews I knew I had to pick it up- http://www.beachbody.com/product/fitness_programs/insanity-max-30-workout-reviews.do I do not have much time to go to a gym and fitting in my exercise is difficult. This workout is 30 minutes but it really does the job of an hour long exercise. The meal plan can help you find a healthy balance of calorie intake and fitness. It has really helped me and I feel it can fit in with what your goals are.

Mellor

papu wrote: »

Powerlifting = muscle gain = calorie surplus

Fat loss = calorie deficit

These two things are at odds, you cannot do both.

You can get stronger without gaining muscle mass. Bigger and stronger are obviously related, but that doesn't mean they can't be independent.