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I am a 24 year old woman and I would like to do some sort of fitness during cns.as far as I know is running not advisable due to high pulse? so how high (pulse ) is ok for me?is easy training on the elliptical machine (no resistance, only easy, 1 hour sessions) ok?thanks!
The only cardio you want to do is 1-2 times a week of HIIT within 3 days of carb nite.Casual walks aren't counted as cardio, but do go getting on a tredmill.
Mac—- train away train away
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688Focus on resistance training, lifting 3-4 days a week. Lift for your goals:-Muscle-growth / maintanence: 6-12 rep range.-Power and strength: 1-5 rep range.-Endurance: 15+ rep range.Keep sets at or under 24, per workout.Do one or two days of HIIT-style cardio for 30 minutes, the days DIRECTLY after Carb Nite. One day a week is usually sufficient for fat loss, but you can add the 2nd day if you feel you need it. An example of HIIT cardio would be: a 30 second sprint, followed by a 4 minute and 30 second jog or brisk walk... repeat this for 30 minutes (i.e., 6 cycles of 5 minutes ea.).Cory
hi there all, i know this is an old thread, but rather than starting a new thread, I thought I would resurrect an old one… 😉I am concerned about dieting (CNS) and training at the same time (for me as an individual as my health is not the best...) I was originally thinking of doing a heavy full body compound workout immediately before the CNS loading, and two days of HIIT the two following days after the CNS load.My question I guess is would it be beneficial to add in more workouts during the week over and above the, er , above ito fatloss, or would it be a case of diminishing returns? (keeping in mind my health?) And keeping in mind that originally the CNS plan touted that exercise was not even necessary to aid in fat loss ???Thanks guys.H
You could likely do 1-3 full body workouts during the week. (Including the one right before your carb nite)I would start with not doing HIIT post carb nite, then add 1 day if progress begins to stall, then a second day if you feel you need it later.
hi Trevor, many thanks for the reply…Allow me to ask from another angle if you don't mind...When I train, I always end up sick with some sort of infection / flu symptoms. If I train during a dieting phase, I get sick very quickly. If I train during something like CBL, it takes a while longer but it happens. Funny though, the body recomp that happens whilst training during CBL is very, very good...It also takes me a very long time to recover from illness. (currently battling with bronchitis / sinusitis for 4 weeks and two courses of anti biotics, with no relief in sight)So, going into a diet or CBL with training will be a crap shoot for me probably because my vitality is so low to begin with. Please do not get me wrong, I do want to do the work, it's just at the moment with my health the way it is, I am looking to do the least possible exercise to augment the CNS diet efforts, without running the risk of incurring illness again.Does this make sense??Sorry, I am really tired of going in circles and not making any real, lasting gains ito muscle gain or fat loss...H
hi Trevor, many thanks for the reply...Allow me to ask from another angle if you don't mind...When I train, I always end up sick with some sort of infection / flu symptoms. If I train during a dieting phase, I get sick very quickly. If I train during something like CBL, it takes a while longer but it happens. Funny though, the body recomp that happens whilst training during CBL is very, very good...It also takes me a very long time to recover from illness. (currently battling with bronchitis / sinusitis for 4 weeks and two courses of anti biotics, with no relief in sight)So, going into a diet or CBL with training will be a crap shoot for me probably because my vitality is so low to begin with. Please do not get me wrong, I do want to do the work, it's just at the moment with my health the way it is, I am looking to do the least possible exercise to augment the CNS diet efforts, without running the risk of incurring illness again.Does this make sense??Sorry, I am really tired of going in circles and not making any real, lasting gains ito muscle gain or fat loss...H
Damn, it sounds like you need to take some time and focus on health rather then training.I would take at least a full week off and then start slow, look at shockwave, it's not very draining so it's good to work up in volume and capacity. Really focus on food quality, Grass-fed meats and butter, lots of coconut products, gluten and mostly dairy free, good quality Whey protein, and some fish oils.I'd also suggest doing some major pro-biotic supplementation after you get off your anti-biotics. Check out http://www.bulletproofexec.com for some info on health and vitality.
Is it accurate what Kiefer says in the carb nite book that exercise (he says running, weight training, almost anything) has a minimal, if any effect on fat loss? My primary goal right now is strictly fat loss and I want to make sure I'm doing the right things
Is it accurate what Kiefer says in the carb nite book that exercise (he says running, weight training, almost anything) has a minimal, if any effect on fat loss? My primary goal right now is strictly fat loss and I want to make sure I'm doing the right things
All in all exercise/cardio in and of themselves produce a minimal direct effect on weight loss (Kiefer lays out the reasons/math clearly in the CNS book) however they are great tools to enhance the weight loss process when combined with an effective diet. Importantly exercises and the intensity at which it is performed is only effective within the context of a diet that allows adequate recovery from said exercises as anything beyond what you're able to recoup from will simply act as a stressor which will ultimately detract from the overall outcome.
LOL I was asking her but thanks. LOL I don't do cardio and when people ask me why I don't do cardio I tell them I do. They ask how. I say I lift weight. They ask how you do cardio lifting weights. I say I lift faster.
Focus on resistance training, lifting 3-4 days a week. Lift for your goals:-Muscle-growth / maintanence: 6-12 rep range.-Power and strength: 1-5 rep range.-Endurance: 15+ rep range.Keep sets at or under 24, per workout.Do one or two days of HIIT-style cardio for 30 minutes, the days DIRECTLY after Carb Nite. One day a week is usually sufficient for fat loss, but you can add the 2nd day if you feel you need it. An example of HIIT cardio would be: a 30 second sprint, followed by a 4 minute and 30 second jog or brisk walk... repeat this for 30 minutes (i.e., 6 cycles of 5 minutes ea.).Cory
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