Message board topics
Reply Create A New Topic Subscribe to this Discussion
Author:
MJOLONG SparkPoints: (91)
Fitness Minutes: (85)
Posts: 2
11/7/17 10:25 A

My SparkPage
Send Private Message
Reply
Thanks for the responses! I am new to Spark People, but not to nutrition and exercise. I have been doing CrossFit since March and have increased strength by 30-40% and lost about 5% body fat. I avoid gluten, dairy and fried foods, but generally do not count calories. I noticed the scale going up in the last couple of months, so I thought I would try calorie counting to see where I am at. Not a surprise, I am eating too many. Mostly coming from my snacking through out the day and my wine.

FREDDYTT's Photo FREDDYTT Posts: 159
11/4/17 12:30 P

My SparkPage
Send Private Message
Reply
CrossFit is very demanding. I’m 46 and do HIIT training that includes stabilizing, bodyweight calisthenic exercises that I complete in a circuit. I only work out 2-3 times a week and have lost weight and seen increased strength and endurance.

You mentioned that you were new to this, so I would like to suggest focusing on diet and rest. It only takes 20-40 minutes to tear muscle down. Muscle is built when you eat healthy and nutrient dense foods, especially protein and get plenty of rest to recover. The recovery is what’s building muscle tissue.

If you train too much, you disrupt that recovery process and you won’t see any gains. Being 50, you won’t recover as quickly as an 18 year old, so if you get an incredible workout and feel sore, keep resting. Sometimes I recover for 3 full days. It’s also important to know if you are losing weight or at maintainance. You can reduce muscle loss while in a calorie deficit by strength training, but you won’t build muscle necessarily while restricting calories. I’ve seen strength gains while restricting calories, but to actually add muscle and change your body composition to look really athetic, you have to be in a surplus. So rather than restricting 500 calories below your TDEE, you will eat 500 calories more than your TDEE. You will want almost 30% of your calories to come from protein. Shoot for 1 gram of protein per pound of body weight.

It’s hard to do and can be expensive (protein is not cheap). You will be eating a lot of eggs and lean meats. Supplementing protein with shakes 1-2 times a day, every day. Just like the process to lose weight, you have to track calories and macronutrients, but on the surplus side. I’m down 30 pounds and have 20-30 to go to get to 15% body fat. I am going to become more focused on body fat percentage when I get down to 200 pounds. Weight on the scale is irrelevant when you’re that close to an ideal weight. Muscle is heavy and adds to the scale. I’m more interested in changing body composition than simply losing weight, but since I can only do one thing at a time well, I’m focused on not losing muscle right now and dropping fat. I’m going to tweak my plan once I get to my goal weight and shift my focus to body composition and try to add some muscle. Not a lot, but enough to have a V shape, nice legs and a developed chest. My goal is to look athletic, not to get big.

It may help you to identify what body type you are. I'm an Ectomorph and my path to an athletic body is totally different than an Endomorph. You may reach your goals better knowing the differences and training and eating appropriately for your body type.

Edited by: FREDDYTT at: 11/4/2017 (12:43)
FREDDYTT's Photo FREDDYTT Posts: 159
11/4/17 12:29 P

My SparkPage
Send Private Message
Reply
Delete.

Edited by: FREDDYTT at: 11/4/2017 (12:33)
HAWKTHREE's Photo HAWKTHREE SparkPoints: (67,647)
Fitness Minutes: (24,124)
Posts: 4,666
11/4/17 8:35 A

My SparkPage
Send Private Message
Reply
I'm not a Crossfit expert, but it seems like to see results, you'd be doing a Workout of the Day each and every day. Either you'd go to the gym to do it or you'd have some simple home equipment to help you.

Since it's a mixup of all types of working out -- cardiac, weights, strength -- you don't have to worry about doing weightlifting too many times a week. It's been figured out for you.

If you're not seeing any results, there could be other reasons:
-- the coaching you're getting is ineffective and doesn't address what you need -- whether it's perfecting your form or recognizing age challenges.
-- you're 'sleep-walking' through the workouts and not mentally there
-- you have a hidden injury and your workout is suffering

----
There is no such thing as the final success in life. What is really meaningful is the courage to face the next minute, the next hour, the next day.


 Pounds lost: 16.0 
0
5.5
11
16.5
22
MJOLONG SparkPoints: (91)
Fitness Minutes: (85)
Posts: 2
11/1/17 4:37 P

My SparkPage
Send Private Message
Reply
Any 'old' folks out there do CrossFit? I am new here and trying to find a niche. I just turned 50 and I love my CrossFit classes, but find it's hard to get strong as I would like. How many days a week do you go? Do you do other exercise?

Page: 1 of (1)  

Report Inappropriate Post

Other Fitness and Exercise Topics:

Topics:
Last Post:
9/5/2017 6:43:46 PM
11/7/2017 12:00:28 AM
10/21/2017 1:04:31 AM
11/19/2017 8:16:34 AM

Thread URL: https://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=43490148

Review our Community Guidelines