Coach Szolek on weightloss?

[daniel juson]

I'm really trying to buckle down on the weight loss process as of late. First some stats:

Height:~ 5'7''
Weight: ~250 lbs
Occupation: Student
Age: 28
Long term goal: lose close to 100lbs to weight around 160-175lbs
Interests: ROSS, CST and mma

Brief History: Lots of conventional weight training in the past(bodybuilding). Started clubbells around when the clubbell video came out. Prior to that did alot of kettlebells.

Current ideas for weightloss: I was thinking of doing a DD with swings to shoulder park/squat in morning and inward/outward pendulums w/lunge at night with WW sandwiched inbetween. Perhaps on off days do some bodyflow with leg/arm intensive moves such as quadhops etc. maybe some slavic endurance running and/or walks.

current diet: mostly vegetarian but sometimes eat meat and dairy. I try to eat according to king portions at morning to pauper at night etc. Hydration is important and try to drink h2O.

Just my thoughts but would like your thoughts and advice.
Thanks much,
Dan

[Doug Szolek]

Dan it sounds like you've got a powerfull plan mapped out already. Some contributions that I'd make would be to limit the Body-Flow on "Off" days to less intensive Biomechanical Exercises. Quad hops are great but to throw them into the mix with two very imposing density cycle's would probably compete with your ability to recovery adequately for your next workout. I'd say stick to rolls (long arm foward and back; and lateral shoulder rolls) and spinal rocks.

So you could do a kinetic chain on the days between your DD work that looked like this:

Spinal Rock (Roll back and foward) + Reverse Long Arm roll (over arm "A") + Foward Long Arm Roll (over arm "B") + Lateral Shoulder Roll (over arm "A") + Spinal Rock (Roll back and foward) + Reverse Long Arm roll (over arm "B") + Foward Long Arm Roll (over arm "A") + Lateral Shoulder Roll (over arm "B"). Play with this one for about a half hour each of your off days and you'll be working every part of you in a way that should not compete with the work you're putting in during the DD days.

Finally if you want to get into the Endurance Gait (which it just so happens I'm going to be doing starting sunday to train for a marathon in september) then I'd take this purely as skill practice and only do it once a week for increasingly long duration. Measure you're practice/progress by time not distance so that on the first day you could do it for around 30 minutes. Then the next running day (the next week) add 10 minutes and so on. The thing that I love about the Endurance Gait is that it's more about expressing my ultimate effeciency of movement rather than trying to reach some pre-determined heart rate.

So to recap:

Mon., Wed., Fri., = Double Density
AM-Swings to Shoulder Park + Squat
Warrior Wellness / Prime Your Bioenergy
PM-Inward/Outward Pendulums + Side Step

Tues., Thurs., Sat., = Body Flow
(See above Kinetic Chain suggestion) (also I based this off what looked like areas of challenge for you at the CST Delta Cadre Seminar, congradulations on your completion BTW :D 8) )

Sunday = Endurance Gait
This should not be very high on the RPE scale. If this feels like "work" then you're probably not doing it right or doing it too long. You want to challenge yourself but more in the spirit of play :wink: than in BTTW effort :twisted:

So stick to this for a few weeks and then we can discuss diet because I suspect that you're like me in that I have little motivation to watch my diet unless I'm training hard.

Let me know how this looks and if you think any modifications need to be made.

In Faith,

[daniel juson]

Thanks much Coach :D .
I'll be starting this program promptly this sunday and will keep a log on the forum. Perhaps I'll give this program a run for 6-8 weeks to give it enough time for a training effect and perhaps start at 5 reps and build onward to emhpasize skill first then other attributes etc as the reps go higher.

Godspeed,
Dan

[Doug Szolek]

Be sure and check out a back issue of CSTmag for a detailed layout of the DD progression.

Glad you like what we've got worked out. Looking foward to hearing how it works for you.