Thanks for the replies, everybody. Once a week with a following rest day sounds good.
I’ve talked to several people and they suggest squatting twice a week for maintenance. In the past I’ve combined running and squatting, and they’ve negatively affected each other for me. I’m thinking of incorporating HIIT sprinting with light to moderate jogging, and one to two 5k runs a week.
How would I program squatting into my workout week? Thanks.[/quote]
Yep, the trick is always finding what works best FOR YOU and it sounds like those 2x/wk squat sessions isn’t that. (also note: those people werent wrong to recommend that either)
Also keep in mind, your best bet to always pick one goal at a time and its tough to tell from your OP:
Is it getting back into running?
Is it fat loss?
Is it about squatting as frequently as you can handle?
edit - ok, it does sound like fat loss is your primary goal. so, results there are ~90% diet-based and runs of all distances will get progressively easier as you continue to get leaner
The primary goal is fat loss. I have used a steady-state cardio platform mixed with sprinting sessions and a caloric deficit with good results in the past. I went from fat to average, bulked, and now I’m fat again. There’s always that fear of losing strength on a deficit, so I wanted to keep lifting secondary, while focusing on weight loss. I’m okay with losing some muscle loss, I’m a very easy gainer (thankfully). After trimming some fat and healing, I’ll lift regularly again.
If you want to lose fat, your best bet is to adjust your diet. Keep lifting weights otherwise you are not giving your body a reason to keep the muscle. Muscle is metabolically expensive, and if you are in a caloric deficit and not lifting, you will likely catabolize some of your muscle and you may not be happy with your results. That’s my 2 cents.[/quote]
I’m not sure if my diet is in order. I eat white rice here and there, but not a lot. Of course, there’s no junk and processed foods, except for things like peanut butter and occasional canned/microwaved/oven food. It’s almost entirely whole foods.
If muscle is metabolically expensive, then wouldn’t it follow that it would be the last thing your body will use to consume as a source of energy?