Coming off one program and starting SL

[aramirez626]

I started SL last week after coming off another program that involved conditioning and strength endurance. This program, along with eating clean and watching calories allowed me to lose body fat and maintain muscle. But now I am concerned that since I went from consistent high intensity workouts every day to low intensity three days a week doing SL that I will gain back body fat. I do cardio or HIIT in between the SL workouts but don't know if that is enough to keep burning fat. I am about 21% BF now and want to get down to about 10%-11% or less. My question is, how do I deal with the low intensity of starting new on SL in triyng to continue to burn fat? i just dont feel like i am getting good workouts since the beginning stages are very low weights. I am eating at a deficit but I dont want my body to start burning muscle either.

thanks

[Glutenbob]

SL is anything but low intensity. If you aren't tired, you are NOT doing high enough weights. If you know how to do the lifts on SL with good form, then start with higher weights. I started with 105 lbs on squats. etc.

Doing HIIT 3 times a week after your SL workouts are enough. However, you need to be doing real HIIT, not things that people 'think' are HIIT. Post your HIIT workout here for people to give you feedback on improving it.

[aramirez626]

SL is anything but low intensity. If you aren't tired, you are NOT doing high enough weights. If you know how to do the lifts on SL with good form, then start with higher weights. I started with 105 lbs on squats. etc.

Doing HIIT 3 times a week after your SL workouts are enough. However, you need to be doing real HIIT, not things that people 'think' are HIIT. Post your HIIT workout here for people to give you feedback on improving it.

I know I am not doing high enough weights. People here are telling me to do lighter weights since I am starting off SL. The only lift I need help on is squat. Can I move to higher weight on the other lifts but stay low on squats until I get the squat form down?

[Glutenbob]

SL is anything but low intensity. If you aren't tired, you are NOT doing high enough weights. If you know how to do the lifts on SL with good form, then start with higher weights. I started with 105 lbs on squats. etc.

Doing HIIT 3 times a week after your SL workouts are enough. However, you need to be doing real HIIT, not things that people 'think' are HIIT. Post your HIIT workout here for people to give you feedback on improving it.

I know I am not doing high enough weights. People here are telling me to do lighter weights since I am starting off SL. The only lift I need help on is squat. Can I move to higher weight on the other lifts but stay low on squats until I get the squat form down?

As long as you got good form, I would do heavier weights. How much are you currently doing on squats? How much experience do you have with weight lifting and squats?

I would practice form with a broomstick everyday just to get the form down. I started straight with 105 lbs on squats, with whatever I saw in videos and on SL. I didn't mess anything up, but I did stall once at 185 lbs and then deloaded to 140 lbs to get my form right. My form is pretty good now. If i could do it again, i would start light and get the form down. But my ego got the better of me.

as long as you eat well, you wont put on any fat, so study up on the nutritional articles on this site and then construct a diet accordingly.

[aramirez626]

SL is anything but low intensity. If you aren't tired, you are NOT doing high enough weights. If you know how to do the lifts on SL with good form, then start with higher weights. I started with 105 lbs on squats. etc.

Doing HIIT 3 times a week after your SL workouts are enough. However, you need to be doing real HIIT, not things that people 'think' are HIIT. Post your HIIT workout here for people to give you feedback on improving it.

I know I am not doing high enough weights. People here are telling me to do lighter weights since I am starting off SL. The only lift I need help on is squat. Can I move to higher weight on the other lifts but stay low on squats until I get the squat form down?

As long as you got good form, I would do heavier weights. How much are you currently doing on squats? How much experience do you have with weight lifting and squats?

I would practice form with a broomstick everyday just to get the form down. I started straight with 105 lbs on squats, with whatever I saw in videos and on SL. I didn't mess anything up, but I did stall once at 185 lbs and then deloaded to 140 lbs to get my form right. My form is pretty good now. If i could do it again, i would start light and get the form down. But my ego got the better of me.

as long as you eat well, you wont put on any fat, so study up on the nutritional articles on this site and then construct a diet accordingly.

Currently I am doing the bar for squats, trying to get the form down. I am having trouble "sitting back" without feeling like I am going to fall back. I have been lifting since 8th grade. Doesn't mean I have done the lifts correctly, but that is my experience. Of course since then, through high school and college I didnt do squats becasue were all concerned about having a big upper body, not realizing at that age that squats would have helped me tremendously. So starting SL is like starting over learning technique and aactually doing squats, but like I said, going from an intense program to this is hard becasue I dont feel like I am getting a good workout.

[Glutenbob]

Currently I am doing the bar for squats, trying to get the form down. I am having trouble "sitting back" without feeling like I am going to fall back. I have been lifting since 8th grade. Doesn't mean I have done the lifts correctly, but that is my experience. Of course since then, through high school and college I didnt do squats becasue were all concerned about having a big upper body, not realizing at that age that squats would have helped me tremendously. So starting SL is like starting over learning technique and aactually doing squats, but like I said, going from an intense program to this is hard becasue I dont feel like I am getting a good workout.

Yeh you feel like you are falling back because you are squatting a very light weight. It is natural that you will lose balance. When the weight increases it will be easier to go past parallel without feeling like you will fall back.

Try practicing form with a broomstick at home. Try sitting on a chair and getting up. Always use hip drive. Try to squeeze your butt together while coming up.