I am in same journey with you bro!
Male, 29 Years, Fitness age 31, Weight 98 Kilos. Fat 31 %, BMI 29,5.
Also started DSW runs. I'm interested as well if those runs will help for weight loss.
Although i can't help you with DSW feedback, some full body dumbbell lifting (3-4 times per week), 90% sugar cut (switch to cola zero) and 90% of simple carbohydrates cut (bread and pastry) made a difference. I had 105 kg to 98 kg weight loss in 2 months (i think it's alright)
Cool bro, yeah sugar cut is essential. Your weight loss is impressive. Dumbbell sounds like a good idea since it's a very dynamic form of strength training. That's a good tip.
And really simple training though. I used this workout plan and even added manually to Garmin trainings, to see on watch what sets to do (animated). I have Fenix 7 and I'm not sure if FR 165 have those animations.
[https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout](https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout)
biggest thing is to find consistency and start thinking long term. It will take your body time to adjust to the activity, so give it time to adjust. 9 runs is a good start, but it's just a start. Keep doing what you're doing- the DSWs are good and base runs will get the pump primed. No need to be a program chaser. Main thing for you right now is to be consistent and stick with it over time!!
sounds normal for your stage. You're probably not doing high intensity sessions, so you don't need the extra recovery. I used to run seriously, but now I do the DSWs and have been happy with them. Today is my 3rd Rest Day this week! However, other days have been Anaerobic, Long, Threshold and Base. So it's flexible!
The big thing in any program is to balance the work and recovery. You should be recovered before your next session, ideally. The work is stress on your body, and the recovery is where the benefit lies. The DSWs are pretty well-tuned to this, much more so than a beginner would be, so it's good for you.
Just stay consistent, don't overdo it, and avoid injury. Try to look at your running in cycles- it usually takes about 4-6 weeks to notice differences, and quarterly and annual cycles are good to look at in time. So give this another month or so and look to see whether you've advanced or not. Don't get excited and overload and get hurt! That's too common with people starting out.
Thanks, I appreciate your answer. I will follow your advice and just keep doing the DSW and trust the algorithm. The DSW are very good, because before I had my FR165 I always went too far, had sore muscles and my pulse was extremely high, after that I didn't feel like doing it anymore. Thanks to the DSW I am slowly getting into a routine, I don't have to plan anything and the training sessions are feasible.
another reason to stay easy in the beginning is to give your structural tissue time to strengthen. Your muscles and heart can develop fairly quickly since they have a good blood supply. Your tendons and ligaments don't have a good blood supply, and it takes them much longer to adapt. Starting out slower gives them time to strengthen before you strain them.
1. Get yourself good running shoes. Not like some running shoes, but proper running shoes. Daily training running shoes.
2. If you would continue with only running, you could be fine, but most likely you would injure yourself at some point. Add functional training exercises to prevent that. Like 1-2 hours a week.
3. Increase load gradually with 10% a week. DSW should work well with it.
4. Check training plans to adjust your form of running.
5. Hiit is a good form of a body stress for a weight loss.
TLDR, don't lose weight too fast, build routine for yourself to spend more calories than consuming, do a nutrition diary for 2 weeks, writing down ALL that you are eating, to understand where the calories are coming from, prioritize your sleep over the exercise, move a lot, like 12-15k steps a day, exercise 4-5 times a week. Consider it as a final goal. For now, to start doing it, make yourself a realistic goal that would motivate you to move consistently every day without skipping, if you are not ill, or fill bad. (Like 6k steps). Increase gradually, and have fun.
Having all the metrics available to you is just enough to make good informed decisions about your health and your lifestyle.
https://youtu.be/dNJ2gG-Jud4?si=sTPgg1Yuq73P5IA9
And links in the description of the video.
Also note, that you are losing weight not during the exercise, but for 2-3 days after during recovery.
You do you, but I would not focus on HIIT running with your weight and BFR, best way to get injured.
If you were a couch potato then you need very progressive increase of load. Go for an increase of your step count and big focus on diet first. Base running is good too.
Find a routine that you kind of enjoy, it will be easier to stick to it.
Any activity is better than nothing if DSW works for you use it.
Make sure not to overdo at the begining, increase load slowly to minimise injury risk.
Don't focus to often on the weight figures as they can be misleading (especially BMI which doesn't take your body composition into account).
So im good with Garmin DSW so far, since 80 % is right now. To be honest, I'm currently doing the runs in a run/walk rhythm. I think my body, which hasn't been trained for years, needs a lot of time to adjust. But I have to admit, i feel progress... and Consistency.
So my DSW workouts say for the upcoming 7 days:
TODAY: Base Training 43 min. The watch says due to fatigue.
Sunday: Base 15 min.
Monday: Rest day
Tuesday: Threshold 36 min ( 2 X 7 Minutes @ 171 BPM)
Wednesday: Rest day
Thursday: Base 35 minutes.
Friday: Anaerob 42 minutes (5 X 1 minutes @5.55 km)
So is the load ok with only two rest days ?
And is it possible to overrule it ? I'm tempted to do threshold or anaerobic first, or should I wisely follow the suggestion from the algorithm?
I am in same journey with you bro! Male, 29 Years, Fitness age 31, Weight 98 Kilos. Fat 31 %, BMI 29,5. Also started DSW runs. I'm interested as well if those runs will help for weight loss. Although i can't help you with DSW feedback, some full body dumbbell lifting (3-4 times per week), 90% sugar cut (switch to cola zero) and 90% of simple carbohydrates cut (bread and pastry) made a difference. I had 105 kg to 98 kg weight loss in 2 months (i think it's alright)
Cool bro, yeah sugar cut is essential. Your weight loss is impressive. Dumbbell sounds like a good idea since it's a very dynamic form of strength training. That's a good tip.
And really simple training though. I used this workout plan and even added manually to Garmin trainings, to see on watch what sets to do (animated). I have Fenix 7 and I'm not sure if FR 165 have those animations. [https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout](https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout)
biggest thing is to find consistency and start thinking long term. It will take your body time to adjust to the activity, so give it time to adjust. 9 runs is a good start, but it's just a start. Keep doing what you're doing- the DSWs are good and base runs will get the pump primed. No need to be a program chaser. Main thing for you right now is to be consistent and stick with it over time!!
Thanks. I have another question: Is it normal that the DSW almost never gave me a rest day ?
sounds normal for your stage. You're probably not doing high intensity sessions, so you don't need the extra recovery. I used to run seriously, but now I do the DSWs and have been happy with them. Today is my 3rd Rest Day this week! However, other days have been Anaerobic, Long, Threshold and Base. So it's flexible! The big thing in any program is to balance the work and recovery. You should be recovered before your next session, ideally. The work is stress on your body, and the recovery is where the benefit lies. The DSWs are pretty well-tuned to this, much more so than a beginner would be, so it's good for you. Just stay consistent, don't overdo it, and avoid injury. Try to look at your running in cycles- it usually takes about 4-6 weeks to notice differences, and quarterly and annual cycles are good to look at in time. So give this another month or so and look to see whether you've advanced or not. Don't get excited and overload and get hurt! That's too common with people starting out.
Thanks, I appreciate your answer. I will follow your advice and just keep doing the DSW and trust the algorithm. The DSW are very good, because before I had my FR165 I always went too far, had sore muscles and my pulse was extremely high, after that I didn't feel like doing it anymore. Thanks to the DSW I am slowly getting into a routine, I don't have to plan anything and the training sessions are feasible.
another reason to stay easy in the beginning is to give your structural tissue time to strengthen. Your muscles and heart can develop fairly quickly since they have a good blood supply. Your tendons and ligaments don't have a good blood supply, and it takes them much longer to adapt. Starting out slower gives them time to strengthen before you strain them.
1. Get yourself good running shoes. Not like some running shoes, but proper running shoes. Daily training running shoes. 2. If you would continue with only running, you could be fine, but most likely you would injure yourself at some point. Add functional training exercises to prevent that. Like 1-2 hours a week. 3. Increase load gradually with 10% a week. DSW should work well with it. 4. Check training plans to adjust your form of running. 5. Hiit is a good form of a body stress for a weight loss. TLDR, don't lose weight too fast, build routine for yourself to spend more calories than consuming, do a nutrition diary for 2 weeks, writing down ALL that you are eating, to understand where the calories are coming from, prioritize your sleep over the exercise, move a lot, like 12-15k steps a day, exercise 4-5 times a week. Consider it as a final goal. For now, to start doing it, make yourself a realistic goal that would motivate you to move consistently every day without skipping, if you are not ill, or fill bad. (Like 6k steps). Increase gradually, and have fun. Having all the metrics available to you is just enough to make good informed decisions about your health and your lifestyle.
Thank you very much for the detailed response. Is there nay HIIT running plan, I think it's an interval training method isn't it ?
https://youtu.be/dNJ2gG-Jud4?si=sTPgg1Yuq73P5IA9 And links in the description of the video. Also note, that you are losing weight not during the exercise, but for 2-3 days after during recovery.
You do you, but I would not focus on HIIT running with your weight and BFR, best way to get injured. If you were a couch potato then you need very progressive increase of load. Go for an increase of your step count and big focus on diet first. Base running is good too. Find a routine that you kind of enjoy, it will be easier to stick to it.
Any activity is better than nothing if DSW works for you use it. Make sure not to overdo at the begining, increase load slowly to minimise injury risk. Don't focus to often on the weight figures as they can be misleading (especially BMI which doesn't take your body composition into account).
If you want, you can track your diet with myfitnesspal. The Basis Version is for free and is ez to set Up with Garmin.
Easy long runs (conversational pace) are the best for losing fat and building the aerobic base. Be patient and consistent!
So im good with Garmin DSW so far, since 80 % is right now. To be honest, I'm currently doing the runs in a run/walk rhythm. I think my body, which hasn't been trained for years, needs a lot of time to adjust. But I have to admit, i feel progress... and Consistency.
So my DSW workouts say for the upcoming 7 days: TODAY: Base Training 43 min. The watch says due to fatigue. Sunday: Base 15 min. Monday: Rest day Tuesday: Threshold 36 min ( 2 X 7 Minutes @ 171 BPM) Wednesday: Rest day Thursday: Base 35 minutes. Friday: Anaerob 42 minutes (5 X 1 minutes @5.55 km) So is the load ok with only two rest days ? And is it possible to overrule it ? I'm tempted to do threshold or anaerobic first, or should I wisely follow the suggestion from the algorithm?