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Oh, I remember having my wisdom teeth pulled. I thought I felt great later that day. I was up running around the house then I fainted in the bathroom....heh-heh. Complete recovery though.
I got this on a CKD board little different work-out routine:
Monday:
AM - cardio on an empty stomach and a fat burner
PM - Full body intense weight training (3 sets of 8 for all exercises, at a weight that is very challenging for 8 reps), resting 2 minutes between sets. This allows full recovery, and will allow you to push yourself.
Tues:
AM - empty stomach cardio, while on fat burner
Weds:
AM - empty stomach cardio, while on fat burner
PM- Circuit training, full body routine. The trick is to do the workout with as little rest time between exercises. Use SUPERSETS... which is one exercise, and then go right into another exercise, then rest, and repeat. So, say your superset was chest presses and chest flies. Do 15 presses, then 15 flies, then rest 20 seconds. Repeat 2 more times, and then move to the next superset.
Thurs:
AM - empty stomach cardio, while on fat burner
Friday:
AM - empty stomach cardio, while on fat burner
PM - as Wednesday night. Then the fun starts ... after this workout begin the CARB-UP!!!
Weekends, you don't workout since that would effect the storage of carbs.
Of course, this oversimplified the plan that Fern went thru, but it was the structure.
It is also important that you change the intensity of the cardio program every week. You can do this by just making it longer each week. Start at 30 mins, and increase by 15 mins each week. When it gets over an hour, split it up into 2 workouts. So, for example, a 1 1/2 hour cardio workout can be broken into a 45 minutes morning session and a 45-minute evening session, after weight training if they both fall on the same night.
As for adapting weight training, you should change the program every 2 weeks of so.
The idea behind the Monday double session (weights/cardio) is to deplete carbs and get you into ketosis.
The Wednesday and Friday weight training sessions are butt-draggers, since you will be depleted. They are circuit training, which means light weights/higher reps/short rest periods. 3 sets, 15 reps, 20 seconds rest.
If you need help putting all of this together, the exact program Fern (and I) followed are on our site ... it's in the fitness/nutrition articles section called "SUPERCUT CYCLE". That article also contains some helpful links, like a ratio calculator for the low-carb (ketogenic) phase, as well as the carb-up (super compensation) phase
Could this routine also work? Just looking at different ways for variety.
I did see this one guys diet and all he was having was coffee, protein shake with veggie oil (yuck!) and eggs......about 6x a day.
I need more variety than that!
I got this on a CKD board little different work-out routine:
Monday:
AM - cardio on an empty stomach and a fat burner
PM - Full body intense weight training (3 sets of 8 for all exercises, at a weight that is very challenging for 8 reps), resting 2 minutes between sets. This allows full recovery, and will allow you to push yourself.
Tues:
AM - empty stomach cardio, while on fat burner
Weds:
AM - empty stomach cardio, while on fat burner
PM- Circuit training, full body routine. The trick is to do the workout with as little rest time between exercises. Use SUPERSETS... which is one exercise, and then go right into another exercise, then rest, and repeat. So, say your superset was chest presses and chest flies. Do 15 presses, then 15 flies, then rest 20 seconds. Repeat 2 more times, and then move to the next superset.
Thurs:
AM - empty stomach cardio, while on fat burner
Friday:
AM - empty stomach cardio, while on fat burner
PM - as Wednesday night. Then the fun starts ... after this workout begin the CARB-UP!!!
Weekends, you don't workout since that would effect the storage of carbs.
Of course, this oversimplified the plan that Fern went thru, but it was the structure.
It is also important that you change the intensity of the cardio program every week. You can do this by just making it longer each week. Start at 30 mins, and increase by 15 mins each week. When it gets over an hour, split it up into 2 workouts. So, for example, a 1 1/2 hour cardio workout can be broken into a 45 minutes morning session and a 45-minute evening session, after weight training if they both fall on the same night.
As for adapting weight training, you should change the program every 2 weeks of so.
The idea behind the Monday double session (weights/cardio) is to deplete carbs and get you into ketosis.
The Wednesday and Friday weight training sessions are butt-draggers, since you will be depleted. They are circuit training, which means light weights/higher reps/short rest periods. 3 sets, 15 reps, 20 seconds rest.
If you need help putting all of this together, the exact program Fern (and I) followed are on our site ... it's in the fitness/nutrition articles section called "SUPERCUT CYCLE". That article also contains some helpful links, like a ratio calculator for the low-carb (ketogenic) phase, as well as the carb-up (super compensation) phase
Could this routine also work? Just looking at different ways for variety.
I did see this one guys diet and all he was having was coffee, protein shake with veggie oil (yuck!) and eggs......about 6x a day.
I need more variety than that!
