rybo

Here is an interesting article. http://www.t-nation.com/diet-fat-loss/truth-about-metabolic-damage

I only read the initial post & skimmed a few others but the GLARING red flag is only 1200 calories with all that exercise? Eat more.

everyone has bad workouts. Some are just random, sometimes its becasue of outside stresses. Proper nutrition, enough sleep, job stress can all affect workout performance. If you just have a bad one now and again, shrug it off. If they are adding up, find the source of your issues.

The biggest question for you leg moves is how do you feel when you reach 10 reps? If you could do more, then you should probably be doing more, or doing a harder move. Have you started on any single leg squat progressions? For push ups, I would do them on a step until you can get full ROM. Then try coming down to the floor again. Try doing let me ins in stead of the inverse rows Also negative pull ups are a great exercise to build towards real ones. Can you do assisted dips such that you can get to the full ROM?

Here is what I would do, assuming I have the program correct that you have A & B workouts, alternating those 3x per week. ABA, BAB repeat. I would not start heavier than the suggested weight, you will get there fast enough. From now until your official training starts I would do the program as listed above. I would also run more than 3-5 miles 1-2x per week. You don't want to jump from 6-10 mpw to 30+, that's asking for trouble. I would try to keep a 15-20 mpw base minimum. When you'r official marathon training starts I would not combine the workouts into one 5 exercise session, but reduce the frequency to 2x per week, doing A &B once each.

I'm going to offer slightly different advice than above. I agree with Steve. If strength isn't your primary focus, then doing the workout as a circuit is better. You will gain a bit of everything. And your program looks good. However if strength is your primary goal, I'd do 3 sets of each exercise before moving to the next one. Also in This case I would ditch the jumping jack part combined with the push up. And ditch the dumb bell rows as they are redundant to the inverted rows.

You should definitely try to add a pulling movement for your back. Instead of doing the workout as a circuit, you would do 4 sets of 5 push ups as an example. Then move on to do 4 sets of the next exercise.

My thoughts: Doing the 3 day or 4 day training has no difference for being better at weight loss. I would do the 3 day strength and 3 days run with one day off. After a few weeks you can decide if you want to add a 4th day of easy running or keep it as a day off. I would always do strength before running. Running slow on tired legs is still running and you are getting benefits. Trying to lift when already tired from running doesn't allow you to take full advantage of your strength training, that's my opinion. Now if you do one in the morning & one in the afternoon/evening, then it matters less which comes first. Preferably you schedule it so that you dont have to do both in one day.

My thoughts exactly

What one legged squat variations are you currently doing?

It's definitely a good place to start. There's several peopel on there that do bodyweight only workouts and are pretty darn strong. Once you establish a base and gain some strength, about the only thing I'd recommend is moving on from a circuit structurto a more standard "X" sets of each movement structure.

You do 4 hard running workouts in a row? Tempo, long run, fartlek & speed.

Plank, supermans, L-sit, hollow body hold, side planks

As already stated, it can be done. I think the "experts" just like to create a divide amost various forms of exercise. It won't be easy as both involve a lot of effort, but eat right, (and a lot), train smart and schedule things out and you should be fine. I'm going to be doing both myself this spring in trianing for "only" a half, but I fully intend to keep my lifting schedule and see what I need to do to make both work.

Agreed with above and Waldo is a great resource. To bulk on any plan you need to eat and workout properly in the hypertrophy range.

Still a good challenge, you overcame a lot of obstacles during it. Spring is coming, you deserve to go shopping for that minimalist footwear!

As you do the workout you will get stronger, so you make each individual move more difficult. How fast you progress is unknown. You would likely get to a point where the beginner workout is easy, but the advanced might be too hard. There is an infinitely scalable progression to keep improving. On your off days you can do lots of different things. Yoga, flexibility/mobility work, cardio, intervals or what every kind of exercise you enjoy as long as its not additional strength training.

It's funny these 2 responses are back to back, my hardest decision would be having to choose between a 1911 & a solid 357 revolver. I absolutely love the 357 cartridge, expecially if you reload. And I further agree about getting a Ruger, even if you have to save a little longer. But back to the 1911, you just can't go wrong with that gun either. Springfield makes some quality 1911's. Real shooters.

Good advice so far, I gave you a couple suggestions on your other thread too. I believe there is an article here on NF about beginners in the weight room and how to not look out of place. That's probably a good read if you have concerns about being lost in there.

You can look into the beginner body weight program on here. For your core I'd suggest plank, hollow body hold & supermans For your legs, squats, lunges, step ups. If regular body weight squats are too easy, look to progress to skater squats or bulgarian split squats. I would also try to work your back doing some type of rowing motion exercise. Do a full body routine on the days you dont run. So 3x week run, 3x week strength and a full day off.

I like to run as well as my strength training. I will really be ramping up running in preparation for a half this May. Scheduling is probably the biggest concern when trying to blend running & strength. I do well when I can strength train in the morning and run after work. As long as I'm not completely trashing my legs during my strength routine and only have a normal easy run that day, doing both is not an issue. I also try to avoid doing a hard run and a hard leg day on consecutive days.

Nothing wrong with that as many have said. BUT attempt to balance with some explosiveness, maybe every other week do some plyometrics or jump squats to keep those muscle fibers active. Unless you just have no desire to improve on that.

You could probably also do a form of "greasing the groove". On off days when you don't do that work out, just to 1-2 less than maximal effort sets with your weak arm. That should help even things out quicker, without over working that arm.

No, the trainer is full of garbage. DOMS is relatively meaningless as a measure of how hard you are working or increasing strength/size. Depending on your age, workout intensity, stress levels etc, you may want to "deload" every 8-12 weeks (just a fancy way of saying take a week easy) but then you can get right back into your plan. Increasing weight IS progressive loading, If you reach a point where you aren't increasing weight for several weeks, then you should re-evaluate things.

Excellent advice here Just wanted to add inverted rows as another back movement and re-emphasize doing pull ups chest to bar rather than just chin over. Skater squats are another good progression moving towards pistols. AS far as gaining goes, adequate protein, and hammer down the carbs on workout days, especially after your workouts. One other thing to add now that you have done this workout a bit, you might want to start moving towards a more traditional 3 sets of one exercise before moving on to the next and taking a little more time between so you can recover. If your reps start getting to high, increase to a more difficult variation.