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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 08-15-2014, 05:23 AM   #1
Adam Zelenay
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Start weight lifting or lose a bit of fat first ?

Hi all,
Ive been doin xfit for 6 months, supplemented with Wendler's 5/3/1. Unfortunately, ive had some health problems, so I couldnt train for almost 2 months - just as all the summer festivals and trips started, which resulted in a loss of muscle and a gain of fat.

Now I'd like to start focusing on building muscle (3-4x a week doing 531) and do xfit rarely (1-2x a week max). My question is a simple one. Since i do have a bit of extra fat (nothing horrible, lets say I went from 20%BF to around 23+- ), but I want to gain mass which will probably also include a gain in fat, should I just go for it, or should I do some crossfit first to lose the fat and then start lifting ?

I hope its not too confusing, thanks for your tips in advance
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Old 08-15-2014, 04:50 PM   #2
Clint Harris
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Re: Start weight lifting or lose a bit of fat first ?

Take a look at Crossfit Football. (amateur off-season)
Sounds right up your alley.
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Old 08-15-2014, 04:53 PM   #3
Luke Sirakos
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Re: Start weight lifting or lose a bit of fat first ?

I would cut some fat first, you can lose a decent amount in two months if you are disciplined. However, diet will be what causes you to lose weight, not doing crossfit vs 5/3/1 so make sure you have that in check first if you want to make any progress.
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Old 08-15-2014, 06:03 PM   #4
Mark E. Wallace
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Re: Start weight lifting or lose a bit of fat first ?

Just start.

P.S. It's Crossfit, not xfit.

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Old 08-15-2014, 06:46 PM   #5
Dakota Base
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Re: Start weight lifting or lose a bit of fat first ?

Easier to build muscle first, then metabolize fat faster. More lean mass = more energy required to carry yourself around = bigger furnace to burn fat.
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Old 08-21-2014, 06:57 AM   #6
Blair Robert Lowe
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Re: Start weight lifting or lose a bit of fat first ?

There is nothing saying you still couldn't do conditioning or WOD's while doing 531.
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Old 08-21-2014, 12:22 PM   #7
Dare Vodusek
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Re: Start weight lifting or lose a bit of fat first ?

Quote:
Originally Posted by Blair Robert Lowe View Post
There is nothing saying you still couldn't do conditioning or WOD's while doing 531.
Actually wendler is a big fan of conditioning...
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Old 08-21-2014, 09:14 PM   #8
Blair Robert Lowe
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Re: Start weight lifting or lose a bit of fat first ?

Exactly hill sprints and prowler and sled work, etc. Plenty of CFers do 5-3-1+WOD.
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Old 08-22-2014, 05:38 AM   #9
Chris Jones
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Re: Start weight lifting or lose a bit of fat first ?

Ive been doing 5/3/1 for 8 months now, and just using WODs or other conditioning in place of the accessory movements. Its working well so far, just make sure you monitor how you feel so you dont get burned out or overtrain. I ended up doing 5/3/1 plus 3-4 metcons a week at one point and had to dial the conditioning back for sure.
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Old 09-01-2014, 08:21 PM   #10
Bradley Groom
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Re: Start weight lifting or lose a bit of fat first ?

Pretty much what everybody else said.
You will find it much easier to build muscle and strength with a bit of tub around your belly.

You'll also find it easier to lose the fat when you have more muscle as the more lean mass you have the more energy/food it takes to feed and maintain it.

However if you really want to get rid of fat asap adding some hill sprints or any high intensity conditioning work 1 to 3 times a week shouldn't slow the weightlifting progress too much.
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