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what climbing-specific training to drop weight:
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ghisino
Sep 7, 2010, 1:39 PM
Views: 18973
Registered: Sep 12, 2005
Posts: 249
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So, two months ago i've decided to seriously try to get some weight off. (i have good reasons and i've already experimented the effect on my climbing of some weight fluctuations...)
I started at 5'8", 150lbs, body fat around 14-15%.
final objective would be somewhere close to 135 lbs and 5 to 10% fat...i'm not expecting to get there faster than in 6 months, but i'd like it to be a permanent change.
Started by watching my diet: moderating portions, eliminating most junk/energy-dense foods, eating more of those fruits&vegetables i appreciate, looked at the timing of my meals, calculated a caloric balance and set it for a moderate deficit etc...
until now it seems to work quite well, i dropped to 145 lbs and 12-13% fat. (And, i've already seen some climbing-related results, sweet)
i think that i've made all the changes i could in my diet, so i don't see the point of further optimizing it or making it too extreme. It is at a point where i actually enjoy it and could keep it for a long time.
So i'm curious if i can tweak something in my training routine as well. I usually climb outside on weekends and train 3 nights a week in a bouldering gym, so one session can definitely be dedicated to "weight loss climbing" if there's anything like that.
In the bouldering gym, my options are :
-bouldering at any combination of volume/intensity/rests (i'd mostly end up on slightly overhanging stuff. Find it hard and scary to do really hard moves on a 45°, big fear of injuries)
-Weird cave-like structure that allows 25-move ascending (i.e. straight-up, no traversing) boulder-routes on a very overhanging wall (my favourite, i like the steep when it's on the pumpy side)
-fingerboard, campus
-weights
I am particularly interested to know if anyone has a clue about what kind of work in the gym would help my weight-dropping objective the best, particularly in the sense of :
-burning the most possible calories over a given time (say a 2 hours session)
-minimizing loss of climbing-relevant muscle.
My common sense says the best would be running as many laps as possible in the cave structure (burly climbing->big muscles involved->more calories burnt).
But i'm not sure, especially since i like that kind of work and i might just be self-indulgent here...
any thoughts?
(This post was edited by ghisino on Sep 7, 2010, 1:47 PM)
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Edit Log:
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Post edited by ghisino
() on Sep 7, 2010, 1:42 PM
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Post edited by ghisino
() on Sep 7, 2010, 1:44 PM
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Post edited by ghisino
() on Sep 7, 2010, 1:46 PM
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Post edited by ghisino
() on Sep 7, 2010, 1:47 PM
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