I did a Blog Post from a while back when I was very new to cross fit
Modified Crossfit for fat loss
I've tried to play the slow game with crossfit as I really like it and want to be doing this type of work out for years to come.
I've continued to go and seem to have found my routine with it. I go twice a week, do my own lifting at the gym (which has turned into me basically dancing) and I do 1 day cardio (on my full fasting day) with 2 recovery days.
This has been a good thing and my crossfit has a day that is more lower body and one that is more upper body so that has been great.
I lift very light at crossfit for a few reasons -
- I am cutting weight so not able to really build muscle, instead I am lifting to tell my body that the muscles are being used. This way when the body is looking for fuel sources it will be forced to use my unused fat since my muscles are being used. I do the cardio to stimulate my lymph system. The fat loss comes from my intermittent fasting. I am sure to consume carbs after crossfit to strategically spike my insulin to feed and maintain the muscle. If I didn't do this I think the intensity of the crossfit would break my system down.
-I have a bit of an injury with my arm and I don't ant to make it worse. It would be so easy to ghte wrapped up in the competitive part of crossfit and push myself harder than I should. I've tried to resist the temptation.
- I have never done these type of lifts before and I want my nervous system to learn the motions with light weight so that I get the form locked in and then I plan on increasing weight later
-I'm soar from what I do and so why increase the weight. If what I'm doing was effortless I would increase but even with the light weights I am very soar. Plus I am trying to find the sweet spot between the weight and number of rounds I can do in time. More weight would exhaust me much faster.
Crossfit has lots of great components helping with psychology of a workout and has definitely helped me push my intensity. I haven't been to any other crossfit gyms so I have no idea what they are like. I'm sure I will try one just for contrast at some point. I did go 3 times a week along with my other workouts once and I just couldn't recover enough.
Crossfit for weight loss is tough but it has been a good tool. I have lost so much weight from using the protocol https://www.alexanderprotocol.com/
I plan on switching gears at the end of the month from a weight loss plan to a muscle build phase as I can't get much skinnier. I think this will make crossfit even more fun as I will have enough food to actually build my strength.
If you haven't tried crossfit try it. don't get too wrapped up in the competitive part and don't get injured but do see what you are capable of.
If you are in the central coast area come visit Grover Beach Crossfit
Rob Alexander is on a journey to learn not just about health but everything else.
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