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

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Old 12-04-2006, 06:45 AM   #1
R.R.
 
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Hey guys,
A friend of mine has been asking me about losing fat, but I'm not very knowledgeable about the topic since I never had that problem. I did provide him with the following article:
http://www.alwyncosgrove.com/Energy-...-Training.html

Which was recommended to me by someone here some time ago. Anyway, now that he's read it he's asking me what sort of routine he can do based on those principles but without going to the gym.. Can anyone here recommend a good routine consistent of bodyweight exercises for strength development, and also what he should do for aerobic stuff.. running? If so then how much?

I would say he's a beginner in terms of strength training, so I think he should start with something relatively easy like Push Ups, Sit Ups, jumping squats perhaps.. stuff like that.

I'd really appreciate the help in designing a basic training plan from someone who has experience in this field..
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Old 12-04-2006, 06:53 AM   #2
Andrew James
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Why not just refer him to www.crossfit.com ?

It's going to be better than any program you can design for him, and if he follows the crossfit/paleo diet along with the WOD, he should lose all the fat he wants.
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Old 12-04-2006, 09:47 AM   #3
Erik Reckdenwald
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"Never Gymless" by Ross Enamait is a great book that was profiled in The Performance Menu, issue 19. A good body weight program with scaling and progressions.
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Old 12-04-2006, 11:37 AM   #4
Mike ODonnell
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intervals and lifting heavy...best 2 ways to burn fat.
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Old 12-04-2006, 07:25 PM   #5
Steven Low
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What Mike said -- intervals such as HIIT and heavy lifting (high intensity exercises). Also, metabolic conditioning obviously.. :-)
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Old 12-08-2006, 05:24 PM   #6
Richard Blackman
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Here's an example of what I've been doing

I do mine to max reps...but you can customize it...

Push ups, 137-100-100 reps
Chin-ups, 28-20-20 reps
Bench Dips, 60-50-50 reps
Upside-down Shoulder Press, 17-14-12 reps
crunches, 139-100-100 reps
Squats, 3 sets, 30-30-30 reps
Calf Raises, 574-500-612 reps

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Old 12-08-2006, 08:19 PM   #7
Steven Low
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I don't see a point to doing so many reps... unless you just want to say you can do it.
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Old 12-08-2006, 10:05 PM   #8
Josh Brehm
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So, you do ~500 calf raises, ~100 crunches, and ~100 push ups, in sets, and you only do 3 sets of 30 squats?

If you're doing so many reps anyway, wouldn't it make more sense to save time and do less reps with a more difficult movement? Example, substitute planche push ups or one arm push ups for push ups, substitute l-sits or weighted leg raises for the crunches, make it weighted HSPU instead of unweighted, and get rid of those calf raises. If you want to do something to increase the size and strength of your cavles, do weighted tabata hill sprints; I can promise you you'll get more results from that than from calf raises.

(Message edited by joshua_brehm on December 08, 2006)
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Old 12-09-2006, 09:09 AM   #9
Richard Blackman
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I'm up to 400 squats now....

Steven... what's wrong with doing high rep stuff...just because you don't think it makes sense does that mean I shouldn't too....there's probably a whole bunch a stuff that you do that I wouldn't do but hey that's your thing...I happen to love high rep stuff and I get the results I need from it and that's why I do it.

Plus if I wanted a critique of my routine I would of asked for it.
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Old 12-09-2006, 11:03 AM   #10
Mike ODonnell
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Richard,

If that's what makes you happy...then go for it. We all have our own training philosophies. But if you do post anything on a public message board be prepared for criticism from all angles...don't take it personally, it's just the way it will be.

We are all here for the same health and fitness.
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