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Conditioning and weight loss

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aaron_lohanIconConditioning and weight loss26-08-2015 @ 10:40 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
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Has anyone got any suggestions for what exercises or program I can do to lose some weight and improve conditioning?
I currently weigh 85kg and wish to lose 4-5kg over a period of 5 weeks, I am not particularly interested in losing weight by doing tons of cardio, I wouldnt mind doing something involving weights like the death by deadlift that Fatpete does but having done that myself I know it is something that you cant do every session hence why I am looking for advice.
Any advice is appreciated.
deleted2_20210523Icon...26-08-2015 @ 10:44 
Member 2606, 11460 posts
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bigbadbishIcon...26-08-2015 @ 10:49 
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Just cut your calories and up energy expenditure.

You can hop on one leg for an hour if you really want and lose weight if you are in a calorie deficit. In the same way you can just lift weights and lose weight.

The classic advice is reduce calories to 500kcal below maintenance calories and exercise in whatever way you want.

Calorie reduction can be done in a number of ways including low carb, low fat, intermittent fasting etc.
JackRevansIcon...26-08-2015 @ 11:08 
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'There was also a sausage in my mouth.'
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I agree with the above about cutting calories.


However sled drags and prowler sprints will have you wishing you were dead for About an hour after, if you're interested in things like that
deleted2_20210523Icon...26-08-2015 @ 11:14 
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
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LouweazelIcon...26-08-2015 @ 11:15 
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JackRevans said:However sled drags and prowler sprints will have you wishing you were dead for About an hour after, if you're interested in things like that


I can vouch for this. I've gone from gassing after a seven minute rounds in judo and bjj back into almost comp condition after a month of extra conditioning stuff consisting of mainly prowler sprints, sled pulls and burpees.

And it's all over and done with quickly.
aaron_lohanIcon...26-08-2015 @ 11:30 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
kirkynick said:You could Fireman's lift FatPete for distance or short sprints.

Get a video if you do.


That would be a You've Been Framed moment if ever there would be one. I'll try though.
aaron_lohanIcon...26-08-2015 @ 11:32 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
Louweazel said:
I can vouch for this. I've gone from gassing after a seven minute rounds in judo and bjj back into almost comp condition after a month of extra conditioning stuff consisting of mainly prowler sprints, sled pulls and burpees.
And it's all over and done with quickly.


Can you explain exactly what you did? I am quite new to this, when I was young I used to lose weight by going on long bike rides but I dont want to do this now.
deleted2_20210523Icon...26-08-2015 @ 11:32 
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
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aaron_lohanIcon...26-08-2015 @ 11:33 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
JackRevans said:I agree with the above about cutting calories.


However sled drags and prowler sprints will have you wishing you were dead for About an hour after, if you're interested in things like that


I have a sled its about 10 years old and almost like new.
lukiIcon...26-08-2015 @ 11:41 
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The Spartan circuit in the WOD thread is fun.
aaron_lohanIcon...26-08-2015 @ 11:54 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
kirkynick said:Do you have access to a punch bag? If you do and know how to punch that's one good way. May affect your bench press though.

Kettlebells?


I dont have either.
CuddlesIcon...26-08-2015 @ 12:32 
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If it were me I'd use a mix of IF and steady state cardio in the morning.

You're a lifter after all, surely you want to do stuff that'll impact that the least.
FazcIcon...26-08-2015 @ 14:19 
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Cuddles said:If it were me I'd use a mix of IF and steady state cardio in the morning.

You're a lifter after all, surely you want to do stuff that'll impact that the least.


Indeed.

Best type of cardio is stuff you don't need to recover from.
LouweazelIcon...26-08-2015 @ 15:39 
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aaron_lohan said:
Can you explain exactly what you did? I am quite new to this, when I was young I used to lose weight by going on long bike rides but I dont want to do this now.


What I did exactly:
Ball Slams (1 min)/ sprawl (1 min)/ rest (1 min) * 5
20m sprint at 58kg / 30 sec rest * 5
20m sled pulls at 53kg / 30 sec rest * 5


What I did without access to a gym:
push up/ body weight squat/ burpee/ squat thrust * 5/10/15/20/15/10/5 - no rest as rest is supposed to be the easier movements
then various pulley band nonsense to mimic throws and stuff * 5 x 10 each side

I did this 3 times a week on days I wasn't lifting.

There's some stuff in there that's specific to skills I needed to build, and the intensity of the activity I was conditioning for which varies from stalling to explosive power. Plus I ate back all the calories I expended because I'm a pie.

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