Sept 23 2014
What an awesome couple of days we have planned!
“Moving Slow Makes you Fat”
The slower we move the fatter we get. Think about it in averages over time. If someone doesn’t get up out of bed for a week they’re moving extremely slow and their definitely overweight. The slow moving “exercise” routines are the least effective at burning fat – specifically Yoga and Walking. Does that mean their bad? No, of course not. Both are hugely beneficial (walking is great for recovery and yoga for recovery and flexibility) and for someone who has been just sitting around or is significantly limited in some way they can be a GREAT place to start. Are they all that you need to be lean and athletic? No. They’re too slow.
Let’s move beyond ultra slow and think about workouts that are closer to our level. Long distance running. Is long distance running bad for you? No. BOOM! I bet you’re surprised that I would say that. Long distance running has some problems but it isn’t that it’s “bad” – mostly it’s just too repetitive and people over train. Running long distance 3 times a week is often over training. Imagine if you did 30 min to an hour of pull ups 3 times a week every week for months or years – then couple that with the usual “fight through the pain” mentality of even weekend warrior runners and you can easily see how you could end up really messed up. Some long distance running is good, lots of long distance is bad.
Another problem with long distance running is that it’s usually pretty slow compared to your maximum effort. In fact we generally refer to running anything longer than a 5K as long SLOW distance running. Again, good some times but ALL the time, not so good. When we run LSD (Long Slow Distance) our muscles break down and we lose muscle mass. The activity is taxing but not in a way that builds new muscle and so we end up with less and less muscle mass the longer and more often that we run. That means we end up with relatively more body fat. Elite level marathoners tend to have extremely low muscle and body fat – but take a look further down the finishing order. Nothing against the accomplishment of running a Marathon but if you’re trying to lose body fat it’s not fast enough often enough (at least typical training).
Finally lets look at CrossFit and choosing weights. If you always go heavy you’ll always be moving slow. And you’ll start to get fat. It is relative to your maximum ability and you have to think about it on average over a week. At MTM we program heavy sometimes for specific reasons, usually because we’re trying to slow you down on purpose and get the intensity down. If we always programmed heavy and/or long you’d always be moving slow and you’d miss the important fat burning effects of high intensity.
Bottom line: Most of the time you should move as fast as possible with good form. Be wise when choosing weights and don’t always push for heavier.
10 Wallballs (20/14)
15 Push Ups
-Rest 1 Min-
10 Pull Ups
15 Sit Ups
-Rest 1 Min-
15 KBS (1.5/1p)
– Rest 1 Min-
Max Power Cleans (135/95)(A Weight you could do unbroken for at least a set of 10)
-Rest 1 Min-
1RM Clean Pull, Squat Clean, Split Jerk – Work to a Heavy Single, then – 2×2 at 85% of that weight.
2RM Power Snatch
3×12 Bicep Curl (Dude, heavy)
3×10 KB Flags