My last blog introduced the carb cycling nutrition portion of Shaun Hadsall's program and I left the exercise portion for a later blog. This blog serves as an introduction to the exercise program that goes along with it. Beginning on Friday, I will go into details about the program one day at a time for 14 days you may want to begin the program on a Monday rather than a Friday since days 6-7 are meant to be week end days. But I am retired and can schedule my "week end days" on a Wed-Thursday. Besides in Shaun's program every day, even the "cheat" day is an exercise day.
always consult with a doctor before following any new exercise routine
This is an introduction to the idea of varying your exercise routine to prevent a weight loss plateau. There are three basis exercise routines described below, Each day Shaun uses one or more of these routines in the day's exercise (shortened format if combined with the others of course).
There are three basic exercise routines described by Shaun: 1) Aerobic Steady State Routine, 30 to 60 minutes depending upon fitness level, 2) Threshold Intervals Routine , 30-40 minutes in duration, and 3) High Intensity Intervals Training, (H.I.I.T.) 12-30 minutes.
1) Aerobic Steady State Routine
Aerobic means with oxygen. This is the easiest routine but it prepares the body chemistry needed for the other routines and is needed to maintain good metabolic function. You should be exercising an intensity of 2.5 (Out of 5 where 5 is the most strenuous for your level of fitness). A way to gauge whether the intensity is right is if you can speak in a normal conversational voice during the exercise you haven't reached the correct intensity which should be just to the next level. You should strive for a balance where you can go at a steady pace for the duration of the exercise. The majority of calories burned as a result of this exercise are burned during the exercise.
2) Threshold Intervals Routine
Beginners level consists of 5 minutes warmup, 1-2 minutes of exercise at intensity 3 followed by 2 minutes at intensity 1, repeated 5 times.
The anaerobic threshold intervals routine for the intermediate level consists of 5 minutes warmup, 1-2 minutes of exercise at intensity 3-4 followed by 3 minutes at intensity 1, repeated 5 times.
The anaerobic threshold intervals routine for the advance level consists of 5 minutes warmup, 1 minute of exercise at intensity 4-5, followed by 2 minutes at 1 or 2 repeated 5 times, and a 5 minute cool down period.
3)High Intensity Intevals Training (H.I.I.T.)
H.I.I.T. has the following advantages:
1) Catecholamines, the fight-or-flee hormones, are released from the adrenal glands. That creates the release of free faty acids into the bloodstream by breaking apart fat. Studies also show that the splints also release human growth hormones into the body and that these last for roughly 2 hours after exercising.
2) Your metabolic rate is increased for up to 48 hours after doing as little as a 12 minute session of exercise.
3) You get fitter faster since researchers found that bursts or sprinting periods of 20-30 second intervals during a exercise period of less than 20 minutes performed 3 times a week produced the same results as three 90 to 120 minutes of the normal threshold interval workouts
4) Your body gets into better condition so that during even the normal work out sessions you burn more calories than as before.
5) Higher intensity workouts have been noted to produce more than the normal release of dopamine and serotonin (brain transmitters that reduce stress) and you are less apt to feel lethargic.
6) Since more hormones are released, you will have more energy and feel smarter and younger.
7) Fatty acids are released into your blood stream and can be burned by continuing to exercise using one of the other two exercise routines.
1) Difficult to preform by people with physical limitations, especially heart conditions, but can still be applied by anyone who's healthy enough to exercise and has the approval of their doctor.
2) Most people tend not to push themselves to reach the high intensity level that achieves the beneficial results when doing this exercise. To know that you are at the right intensity, the combined series of splints should have you: a) feeling out of breath, b) breaking out into a sweat, c) sometimes noticing a burning sensation in your chest (a sign that your fight or flee hormones have kicked in), d) feeling as though you can't do another sprint (do one more anyhow).
3) needs to be combined with the other two exercise routines to work effectively and efficiently
However, it must be sequence with the other two types of exercise to avoid damaging the metabolic system. For a beginner use 40-45 sec at intensity 4 and 75 sec at intensity 1 repeated 5 times; for an intermediate, use 30 sec at intensity 4-5 and 30 sec at intensity 1 repeated 5 times, for advance, use 20 sec all out, 10 sec at intensity 1 and repeat 10 times. Always use a 5 minute warm up and a 5 minute cool down cycle
These exercises or a combination of these can be used in a program to lose weight, to maintain weight, or to build weight and muscle. Basically you consume the following amounts of calories: 1) 10 times your body weight to lose weight, 2) 12 times your body weight to maintain weight, and 3) 15 times your body weight to gain weight/lean muscle.
The use of the above exercise routines in a three day cycle which is repeated can be used to successfully avoid a weight loss plateau. But Shaun's program which incorporates a carb cycling nutrition program is more advanced. (available for 27 dollars in a pdf format).