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(10 intermediate revisions not shown) Line 1: Line 1: ==Fitness====Fitness==- * [http://www.leangains.com/2010/04/leangains-guide.html The Leangains Guide]+ ===Links===+ + * [[T-Nation]]+ * [[V-Diet]]* [[The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman]]* [[The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman]]* [[Health]]* [[Health]]+ * [[Exercise]]+ * [[Leangains]]+ * [[Classical Pilates Intermediate Mat]]+ + ===Dynamic Stretching===+ + jumping jacks, arm circles, trunk rotations, front lunges, side lunges, high knees, and body-weight squats.+ + ===300 Workout (Monday, Wednesday, Friday)===- ===How to lose fat or prevent fat gain when drinking===+ # Pullups - 25 reps- From [http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html The truth about alcohol, fat lossandmuscle growth]+ # Deadlifts with 135lbs - 50 reps+ # Pushups - 50 reps+ # 24-inch Box jumps - 50 reps+ # Floor wipers - 50 reps+ # Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps+ # Pullups - 25 reps- * For this day, restrict your intake of dietary fat to 0.3 g/kg body weight(or as close to this figure as possible).+ ===Cardio (Monday, Tuesday, Thursday, Friday)===- * Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You'll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs, while a regular Cosmopolitan is about 13 g.- * Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).- * Eat as much protein as you want. Yes,that's right. Ad libitum. Due to the limit on dietary fat,you need to get your protein from lean sources.Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.+ ===Pilates - [[Classical Pilates Intermediate Mat|Intermediate Mat Workout Series]] (Tuesday, Thursday, Saturday i.e. Off Workout Days)===- * For effective fat loss, this should be limited to one evening per week. Apply the protocolandyou will lose fat onaweekly basis as long as your diet is on point for the restofthe week.+ # The Hundred (10 sets of 10)+ # Roll up (5 reps)+ # Single Leg Circles (5 and 5)+ # Rolling Like a Ball (6 reps)+ # Single Leg Stretch (5-8 reps)+ # Double Leg Stretch (5-8 reps)+ # Single Straight Leg Stretch (5-8 sets)+ # Double Straight Leg Stretch (5-8 reps)+ # Criss Cross (5-8 sets)+ # Spine Stretch Forward (5 reps)+ # Open Leg Rocker (5 reps)+ # Corkscrew (3 sets)+ # Saw (4 sets)+ # Neck Roll (1 set)+ # Single Leg Kicks (5 sets)+ # Double Leg Kicks (2 sets)+ # Neck Pull (5 reps)+ # Side Kick Series (left and right sides)+ ## Front/Back (8 sets)+ ## Up/Down (5 reps)+ ## Small Circles (5 and 5)+ ## Heel Beats (20 reps)+ # Teaser (3 sets of 3)+ # Seal (6 reps)- ===Leangains===+ ===Static Stretching (4 minutes, twice a day, every day, except before a workout)===- 12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25%ofdaily total calorie intake.+ * Get optimal gains by holding it between 15 and 30 seconds, the point of diminishing returns.- 3-4 PM: Training should happen a few hours after the pre-workout meal.+ * Do just one stretch for each tight muscle.- 4-5 PM: Post-workout meal (largest meal).+ - 8-9 PM: Last meal before the fast.+ [[category:Health]][[category:Health]][[category:Fitness]][[category:Fitness]]+ __NOEDITSECTION__+ __NOTOC__Current revision as of 16:55, 7 March 2014
Fitness
Links
- T-Nation
- V-Diet
- The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
- Health
- Exercise
- Leangains
- Classical Pilates Intermediate Mat
Dynamic Stretching
jumping jacks, arm circles, trunk rotations, front lunges, side lunges, high knees, and body-weight squats.
300 Workout (Monday, Wednesday, Friday)
- Pullups - 25 reps
- Deadlifts with 135lbs - 50 reps
- Pushups - 50 reps
- 24-inch Box jumps - 50 reps
- Floor wipers - 50 reps
- Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
- Pullups - 25 reps
Cardio (Monday, Tuesday, Thursday, Friday)
Pilates - Intermediate Mat Workout Series (Tuesday, Thursday, Saturday i.e. Off Workout Days)
- The Hundred (10 sets of 10)
- Roll up (5 reps)
- Single Leg Circles (5 and 5)
- Rolling Like a Ball (6 reps)
- Single Leg Stretch (5-8 reps)
- Double Leg Stretch (5-8 reps)
- Single Straight Leg Stretch (5-8 sets)
- Double Straight Leg Stretch (5-8 reps)
- Criss Cross (5-8 sets)
- Spine Stretch Forward (5 reps)
- Open Leg Rocker (5 reps)
- Corkscrew (3 sets)
- Saw (4 sets)
- Neck Roll (1 set)
- Single Leg Kicks (5 sets)
- Double Leg Kicks (2 sets)
- Neck Pull (5 reps)
- Side Kick Series (left and right sides)
- Front/Back (8 sets)
- Up/Down (5 reps)
- Small Circles (5 and 5)
- Heel Beats (20 reps)
- Teaser (3 sets of 3)
- Seal (6 reps)
Static Stretching (4 minutes, twice a day, every day, except before a workout)
- Get optimal gains by holding it between 15 and 30 seconds, the point of diminishing returns.
- Do just one stretch for each tight muscle.
__NOEDITSECTION__ __NOTOC__
- Meta
