Have you tried a CrossFit weight loss program? Many participants swear by the sport's ability to burn calories, build muscle and change your life. The intensity of the commitment may seem cult. But does it make sense to use CrossFit to lose weight?
Several research studies have shed light on the pros and cons of the popular weight loss program through the practice of Crossfit. Mr. Zuffelato is a former CrossFit trainer and an avid participant in this program. Today he uses a different approach to help people lose weight and achieve their fitness goals.
What is Cross Training ?
It is a training program, a culture and a community. CrossFit's mission is to "build a program that will best prepare trainees for any physical eventuality."
The CrossFit philosophy is one of intense commitment to a strict workout lifestyle.
CrossFit classes
Participants complete a Workout of the Day (WOD), either solo or with a trainer and a group of colleagues, at a designated Crossfit gym, also known as "boxing". Workouts are typically short, extremely intense, and feature functional exercise in a variety of forms.
Nutrition CrossFit
For interested participants, nutrition advice is available on the CrossFit website. It is suggested that they follow a 40-30-30 nutrition plan (40% carbs, 30% protein, 30% fat) or use the Paleo diet to achieve their performance and body fat goals. To learn more, we recommend that you read our guide on the subject by clicking here.
Lose weight with CrossFit: Possible?
So, should you use CrossFit to lose weight? "For weight loss," Zuffelato says, "CrossFit can be a great program with a few modifications." The benefits of the program are:
CrossFit builds muscle to boost metabolism. Participants can expect to develop strength and increase muscle mass. Zuffelato says the biggest change he saw was a change in his fat and muscle mass.
Better body composition not only helps your body look leaner and firmer, but also helps maintain a healthy metabolism.
CrossFit burns calories. When done right, high intensity workouts are extremely challenging.
It is reported that men can burn 15-18 calories per minute and women 13-15 calories per minute by doing these exercises.
Members of the CrossFit community provide social support. A key part of the CrossFit program is sharing your WOD results online or with other members of your community.
For many people trying to lose weight, this element of sharing can help improve accountability and consistency.
The exercises are quick and effective. For healthy people who already know how to do typical CrossFit exercises, the exercises offered are both quick and effective. If you're a busy person trying to lose weight through exercise, short workouts can help keep your exercise program on track.
Workouts are accessible to everyone. According to their website, CrossFit is available to "anyone with an internet connection who has the will, curiosity, and courage to try." Participants can train on their own using the WOD on the website or by visiting a local CrossFit box. In many cities, the cost of participation is lower than that of a full health club membership.
The disadvantages of CrossFit
While some people are successful in losing weight using CrossFit, there are downsides that may make it a poor choice for some people trying to lose weight. Zuffelato suffered injuries which hampered his program. His experience is not unique.
The disadvantages of using CrossFit for weight loss are:
- High dropout rate: CrossFit is too intense for many people. According to Zuffelato, "due to the high physical demand, there is a high dropout rate in CrossFit." Additionally, CAE experts also recognize that you might give up because it's too difficult. If your goal is to lose weight, then you need to find a program that you can stick with long term.
- Intense culture: The competitive nature of CrossFit training can be overwhelming for some practitioners, especially those new to the world of sports. If you're too intimidated to participate fully and regularly, you probably won't see lasting results.
- Modifications take longer: People who are new to exercising, who haven't exercised regularly in a long time, or who have injuries to deal with, will need to modify their exercises to stay safe and healthy . It can take way too long. If anyone can do CrossFit, not everyone should.
- Risk of injury: CrossFit workouts often include high-risk activities. Combined with the pressure of competing against the clock or other athletes, these exercises can put many participants at risk of injury. Zuffelato was chronically injured and attributed this to the intensity of the program. He didn't fully recover until he backtracked and allowed more recovery time.
Is CrossFit good for weight loss?
If you do CrossFit regularly and with the proper modifications, you are likely to see positive changes in your body. But if you want to lose weight, you need to combine your exercise program - whatever it is - with a good nutritional foundation.
"People who just do CrossFit and don't have a nutrition plan don't lose weight," Zuffelato says. "When they take the CrossFit program seriously, their appetite goes into overdrive and without a proper plan, they don't see lasting weight loss. They will see a small change in their body fat, but like any other exercise program , if proper nutrition is not part of the plan, the results will be disappointing.”
If you are a fit, active, athletic person who likes to compete and wants to lose weight, then CrossFit might be the best way for you to lose weight. But if that doesn't describe you, there's a good chance you'll lose more weight if you combine a healthy diet with a moderate, sustained exercise program.