Crossfit for fat loss?

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  • eevincheezburger
    eevincheezburger Posts: 163 Member

    BodPod, Hydrostatic, Dexa scan, or calipers in the hands of an experienced professional will get you within +/- a few percentage points. But on the other hand, who really cares about finding your accurate body fat percent? Look in the mirror. If you want to be leaner, get leaner. Doesn't matter what the number is.

    As mentioned upthread, Crossfit is a perfectly good fitness routine. Fat loss is a function primarily of diet and calorie deficit. Exercise does of course play a role - specifically strength training - for limiting how much lean body mass is loss during your weight loss. Crossfit is appropriate.

    Ok, so there's no accurate "at home" measurement. I do care about how much of my body composition is fat though. Ugh, this is all so confusing to me. I understand being skinny does not equal to being fit, and vice versa. I guess I just need some more insight as to what I need to do to get to the body I want. I am assuming crossfit will fit in there somewhere, as I burn a bit of calories and do circuit training in it.. I've never had any consultations on the matter, so sorry if I'm coming off as quite a noob :p
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    also, regarding the 5 lbs gain... I know it's super hard to not get upset about that... but weight ain't nothing but a number. It could be water, or you could be in that time of your cycle....or it could be other things... ahem....unladylike to speak of....

    but i bet you are feeling better in terms of fitness and strenght and endurance. so enjoy that :)
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member

    BodPod, Hydrostatic, Dexa scan, or calipers in the hands of an experienced professional will get you within +/- a few percentage points. But on the other hand, who really cares about finding your accurate body fat percent? Look in the mirror. If you want to be leaner, get leaner. Doesn't matter what the number is.

    As mentioned upthread, Crossfit is a perfectly good fitness routine. Fat loss is a function primarily of diet and calorie deficit. Exercise does of course play a role - specifically strength training - for limiting how much lean body mass is loss during your weight loss. Crossfit is appropriate.

    Ok, so there's no accurate "at home" measurement. I do care about how much of my body composition is fat though. Ugh, this is all so confusing to me. I understand being skinny does not equal to being fit, and vice versa. I guess I just need some more insight as to what I need to do to get to the body I want. I am assuming crossfit will fit in there somewhere, as I burn a bit of calories and do circuit training in it.. I've never had any consultations on the matter, so sorry if I'm coming off as quite a noob :p

    I think the mirror is the best home test, to be honest. And the tape measure. The only reason i obsess over testing is because i was obese for a long time and I can't tell if my belly issue is a loose skin issue or if it's fat that needs to go. if I get to 16% bf and my belly is still the shape it is now, I'll know.
  • eevincheezburger
    eevincheezburger Posts: 163 Member
    Crossfit is great for weight loss. Not really my cup of tea as it is tends to burn through muscle pretty fast, too. However, what I see with most people just starting out on Xfit is that they tend to eat much more to sustain the activity. If you maintain your 1200kcal daily intake, you will definitely lose weight. If the Xfit is making you crave or eat alot more, then that needs to be addressed.

    Also, 1200 kcal is quite low. I cannot explain why you gained the 5lbs, as it sounds like you are on a pretty heavy deficit. If your BMR is only 1200, and you're eating 1300, you are by default in a deficit (unless you are in a coma and not moving at all). No, I don't think your muscles (assuming you are not a strength athlete with alot of them), can soak up 5 lbs of water and retain it.

    Recheck your macros, log them to the T, and check back in a few days!

    Sorry... What are macros, and what is a T? lol

    I've been expecting my appetite to skyrocket, but so far it hasn't. In fact I don't feel like eating at all for hours after my workout. But maybe that will come along soon enough, as it always happens whenever I do things like soccer.

    Before I even got on the scale I knew I had "puffed up" quite a bit! Jeans felt extra-uncomfortable and I looked super bloated in the mirror. The scale just confirmed it. What on earth could it be then, if not water? My nutrition has been pretty good the past week.

    I do like crossfit so far. It's taught me that I am capable of so much more than I originally thought. I used to do "boot camp" style classes in high school and I would always come out really toned and shredded, so I have hopes that this will mirror the gains I found back then.
  • taso42
    taso42 Posts: 8,980 Member
    There are many ways to get there. If you're training in a way that is enjoyable to you and eating a good balanced diet with good macros (see http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets), and incorporate some strength/resistance training, you will be moving in the right direction.

    If you're liking the crossfit, by all means keep at it.

    If you'd rather lift hard in some dingy gym, and do sprints on the off days, go for it.

    If you want to do an intense bodyweight exercise circuit 5 days a week, do that.

    etc, etc

    Whatever is something you will want to stick with.

    I don't think any of the above have a huge advantage over the others for "fat loss" per se. Diet is 80-90% of it.
  • eevincheezburger
    eevincheezburger Posts: 163 Member
    also, regarding the 5 lbs gain... I know it's super hard to not get upset about that... but weight ain't nothing but a number. It could be water, or you could be in that time of your cycle....or it could be other things... ahem....unladylike to speak of....

    but i bet you are feeling better in terms of fitness and strenght and endurance. so enjoy that :)

    I do feel a bit more empowered :) I feel very motivated. Just annoyed that I am suddenly so puffy and uncomfortable, lol.
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    also, regarding the 5 lbs gain... I know it's super hard to not get upset about that... but weight ain't nothing but a number. It could be water, or you could be in that time of your cycle....or it could be other things... ahem....unladylike to speak of....

    but i bet you are feeling better in terms of fitness and strenght and endurance. so enjoy that :)

    I do feel a bit more empowered :) I feel very motivated. Just annoyed that I am suddenly so puffy and uncomfortable, lol.

    they say that happens whenever you start something new. Something about muscles retaining water.... drink lots of water and it'll probably go away in a little bit of time.
  • KristyHumphrey
    KristyHumphrey Posts: 248 Member
    Just started doing Crossfit 3-4 times per week, with one day a week dedicated to a long, intense running session. After one week of it, and an actual modification toward a better diet, I have actually gained 5 lbs :/ My trainers say they see this all the time, and that it's the shock of my muscles sucking up all the water they can. But still, I feel super huge!

    I have a HRM and burn around 350-400 calories per class, which lasts anywhere from 15-45 minutes. I eat around 1200 calories per day, and my trainer said to change my ratio up to 55/40/10 (protein, carbs, fat). Sooo difficult trying to get that much protein into my diet :/

    For those of you who don't know what crossfit is (the non-competitive classes, that is!), it's basically a combo of high intensity interval training, weights, and circuit training. It's very challenging and really cuts all of your energy out. I actually pulled a muscle last week too, ugh.

    I was just wondering if any of you have had success with fat loss using crossfit... And if so, did you "bloat up" the first week into it?

    check out this great article-it may help clear some things up!

    http://www.myfitnesspal.com/topics/show/595473-why-the-scale-goes-up-with-a-new-workout-program-must-read
  • eevincheezburger
    eevincheezburger Posts: 163 Member
    There are many ways to get there. If you're training in a way that is enjoyable to you and eating a good balanced diet with good macros (see http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets), and incorporate some strength/resistance training, you will be moving in the right direction.

    If you're liking the crossfit, by all means keep at it.

    If you'd rather lift hard in some dingy gym, and do sprints on the off days, go for it.

    If you want to do an intense bodyweight exercise circuit 5 days a week, do that.

    etc, etc

    Whatever is something you will want to stick with.

    I don't think any of the above have a huge advantage over the others for "fat loss" per se. Diet is 80-90% of it.

    I like the way you put that. I read that heavy lifting and HIIT are the better ways to really torch fat and tone at the same time, so that when the fat comes off you have muscle tone underneath... And that muscle burns fat even when you're doing nothing. So that gives me hope!

    I also like long runs because it's relieves my stress and frankly lightens my mood considerably.

    Here's to hoping my diet is on the right track.
  • eevincheezburger
    eevincheezburger Posts: 163 Member


    check out this great article-it may help clear some things up!

    http://www.myfitnesspal.com/topics/show/595473-why-the-scale-goes-up-with-a-new-workout-program-must-read

    Ohhhhhh that is awesome
  • bananapancakebella
    bananapancakebella Posts: 178
    I found this article helpful when I started crossfit:

    http://www.thereformedbroker.com/2012/10/21/the-ten-things-that-happen-when-you-begin-crossfit/

    I'm 5'7, 133, approx. 21% bf (goal 18-19%). I crossfit 3x a week. Depending on the day my activity/hunger level, I eat between 1600 and 2200 calories. Initially, I gained a few pounds. But after a month or so, my clothes started fitting better and my waist is definitely smaller. Keep going! Eat to fuel your body, and train to improve your lifts and time. You'll get the results you want if you keep at it!
  • eevincheezburger
    eevincheezburger Posts: 163 Member
    I found this article helpful when I started crossfit:

    http://www.thereformedbroker.com/2012/10/21/the-ten-things-that-happen-when-you-begin-crossfit/

    I'm 5'7, 133, approx. 21% bf (goal 18-19%). I crossfit 3x a week. Depending on the day my activity/hunger level, I eat between 1600 and 2200 calories. Initially, I gained a few pounds. But after a month or so, my clothes started fitting better and my waist is definitely smaller. Keep going! Eat to fuel your body, and train to improve your lifts and time. You'll get the results you want if you keep at it!

    Oh my gosh. I LOVE that article. This makes me feel so much more normal, haha!!
  • bananapancakebella
    bananapancakebella Posts: 178
    I found this article helpful when I started crossfit:

    http://www.thereformedbroker.com/2012/10/21/the-ten-things-that-happen-when-you-begin-crossfit/

    I'm 5'7, 133, approx. 21% bf (goal 18-19%). I crossfit 3x a week. Depending on the day my activity/hunger level, I eat between 1600 and 2200 calories. Initially, I gained a few pounds. But after a month or so, my clothes started fitting better and my waist is definitely smaller. Keep going! Eat to fuel your body, and train to improve your lifts and time. You'll get the results you want if you keep at it!

    Oh my gosh. I LOVE that article. This makes me feel so much more normal, haha!!

    Glad to help! :) I was confused about a lot of things when I began too!
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    here's a good explanation of when you should be eating exercise cals and when you shouldn't"

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf
  • needlework
    needlework Posts: 141 Member
    bump for later

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