Lifting, strength, and weight loss

[boxer1]

I need to keep within range of my weight class, but I want to keep my strength up. I have been doing (2) lifting days a week, whole body, and reps in the 2-3 range.

I need to lose an additional 10 pounds, BUT would like to keep my strength relatively the same. Should I continue as I am, or should I just abadon the weights for the time being???

 

[bullett]

Make sure to focus on:

1. Squats
2. Deadlifts
3. Chest

These will allow the most progress (or less loss) of overall strength. The gains/reduction of loss and weight will then be determined by calories. If you are losing weight due to a goal, you can pretty much scrap everything else, and be consistent with these to maintain overall strength. Make sure to mix in reps, and max days.

 

[boxer1]

So for my goal of losing weight to meet a certain class, I am OK with 2-3's to keep my strength??? Do you think higher rep's would add muscle?? Keep in mind I need NO MORE muscle....I only need to maintain what I got...

 

[Qrios]

How much fat do you have too lose?
And what's your weight?
Some details about your training would be nice too.

 

[boxer1]

**Weight at "walking around" is about 208 +/-

**Bodyfat is maybe 13-15% range but no more than that

**Training consists of 2 days lifting, and 5 days training (kickboxing/boxing)

**I need to keep my weight around 200, BUT have the ability to get down to 195 for certain fights/tournies.


Thanks......

 

[slinky]

My first inclination would be to advise against going to higher reps. But to definitely follow the advice of bullett and keep your exercises simple and stick to the compound movements.

You can try for a 5x5 like workout program, where you perform just 5-sets of 5-reps of those exercises. You'll maintain strength, your current LBM, but may also lose some BF.

As for the 10-lbs. You can easily shed that as water weight.

 

[Qrios]

I believe you can get your fat down to 8% and that would get you in the weight you want.

With “only” 2 days of lifting I don’t think you have to worry about gaining weight while on a diet.

I would keep the weights heavy too keep strength and/or using dynamic training for power since I also believe the endurance needed is better trained using boxing drills (bagtraining/sparring).

As slinky said I also think you can loose some water before weighing in and try to rehydrate before the fight.

If diet isn’t enough too make you loose fat I would recommend hiit(high intensity interval training) perhaps using boxing drills.

 

[boxer1]

Thanks.....I guess I am doing it correct then....any recommendations for OTC water pills???? I really would rather stay away from Lasix, but wondered how effective Taraxatone really is???

 

[Qrios]

Thanks.....I guess I am doing it correct then....any recommendations for OTC water pills???? I really would rather stay away from Lasix, but wondered how effective Taraxatone really is???

Nope! I have only done it the hard way using sauna, and that sure ain't fun so you are on the right track there too.

There are a lot of diuretics both over and "under" TC but i don't have any experience there.
Think that question is better asked at the anabolic board

 

[slinky]

I would suggest against using diuretics before your next match; especially if you have no experience using them.

Do as Qrios said: sauna.