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Ugh, tonight is finally my first carb nite. I'm so excited. I did perfectly for the entire 10 days and ONLY lifted heavy and hard but didn't do any HIIT cardio. Now I see the new video Keifer just posted and it says woman can do HIIT everyday on CNS! I thought we couldn't do cardio on this diet or it would create new fat cells or something. UGH! Maybe my results this week would have been better. I only dropped about 3lbs and I'm assuming its water weight anyway.So I guess I'll be doing HIIT everyday until my next carb nite. Wish I knew this sooner. I'm having a big surgery on Wed and I'll be out of cardio and training for 6 weeks :-[
OMG don't do HIIT every day. I don't do ANY cardio and am having fantastic results so I can't recommend anything else right now. What I think some others would say is to do it the day after your CN if you must. Depends a lot on how much you train and the intensity of your training. You will burn out if you do it every day. BUT that being said I don't know what video you are referring to. I'll check the home page…
I must be a man.Or I just train like one.Do note that Kiefer said you can do it every night if you want/need. Not that you need to. You want to deplete your glycogen stores.
How do you know if your depleted? I mean, I train HARD and heavy and I stayed well below the 30g of carbs a day for the last 10 days. Am I depleted? Do I need to do HIIT to get there?Also, what time should I start my Carb nite tonight? Its 3:45pm.. I can't wait!!
How do you know if your depleted? I mean, I train HARD and heavy and I stayed well below the 30g of carbs a day for the last 10 days. Am I depleted? Do I need to do HIIT to get there?Also, what time should I start my Carb nite tonight? Its 3:45pm.. I can't wait!!
If you did that for ten days there is no way you are not depleted.As far as how you would KNOW if you are...I only know because I'm getting results. If I wasn't then I would probably try adding some HIIT. I'm wary to give you any other suggestions because I do a rogue version of CN. You can see my progress and a link to my pictures between October and December on my log (link in my signature). Just because I have a feeling you might freak out, let me forewarn you that you will gain scale weight after your CN...it's normal. Between my second and third pictures on my log I lost 2.5 pounds but its a big difference composition-wise. Because I've found it to be invaluable, I would suggest taking pictures. Because sometimes I can't shut up (lol)... Maybe you could post your daily food. If you don't think you've reached where you should be it could be part of the equation.
Ugh, tonight is finally my first carb nite. I'm so excited. I did perfectly for the entire 10 days and ONLY lifted heavy and hard but didn't do any HIIT cardio. Now I see the new video Keifer just posted and it says woman can do HIIT everyday on CNS! I thought we couldn't do cardio on this diet or it would create new fat cells or something. UGH! Maybe my results this week would have been better. I only dropped about 3lbs and I'm assuming its water weight anyway.So I guess I'll be doing HIIT everyday until my next carb nite. Wish I knew this sooner. I'm having a big surgery on Wed and I'll be out of cardio and training for 6 weeks :-[
I'm not saying this to be harsh but I'm assuming you don't do a lot of cardio at the moment. HIIT every single day would destroy you. As much as it is physically demanding mentally having to go to the gym every day knowing you are going to punish yourself with HIIT would be route one to not sustaining any diet, let alone ULC. I think that level of extremism is reserved for competitors and I personally wouldn't recommend you did that level of cardio - if you can then maybe you aren't really pushing the intensity hard enough on your HIIT sessions. Personally (male, 30 years old, decent level of fitness) I perform two sessions of HIIT in the immediate 2-3 days after my CarbNite. I aim for 10-12 sets per session, which varies in duration depending on how I feel. Yesterday I did 60 seconds on, 2 minutes off, 12 sets. Today I was feeling a bit depleted so cut it back to 40 seconds on, 90 seconds off, 10 sets. phxplay88 is proof you don't need cardio on CNS to see results, some people just prefer it and/or can't live without some form of cardio in their lives. It helps with faster depletion of your replenished glycogen stores, which helps if people want to do another carbnite after 5-6 days. If you are having big surgery your body will need to rest and repair - recovery is key. Otherwise you are just punishing yourself and nobody wants to see you become ill from this. Take your time, focus on your diet and incorporate exercise again when you are ready and able. I know that Keifer has recommended that women need to work a bit 'harder' after their carbnites by doing HIIT followed by a 20-30 minute rest and then resistance training. It is on one of the latest podcasts, so check them out as well.Prioritise though - it sounds like you are trying to accomplish a bit too much?
Yeah, I'm really confused by this . . . I mean, in an ideal world, I would do HIIT Sprints 3x per week because then I'd get really good at sprinting, and that's one of my goals.But I start feeling fucked by the end of day 3 ULC if I do too much glycogen depletion. Yeah, maybe I'm also a guy.Looking forward to more of these K-Bombs!
I think there is also a large element of trial and error with CNS – without trying to overcomplicate things I would say just stick to what is working for you. Pushing for optimisation is great but keeping the body guessing, mixing things up, changing your routine, all those things play an important part.I also strongly believe that cardio should be progressive. If you are doing 6 HIIT sessions a week where do you go from there, 12 sessions a week? Unless you are planning on being ridden in the grand national what is the point?I know a bunch of guys that walk 4 hours per day because they are trying to get lean and 2 hours just wasn't cutting it anymore ::) Less is more, more or less.
@russ The way you progress HIIT sessions is by sprinting faster, silly 😉 Maximum effort, minimum time.Locating a hill is another method.
Yes but when someone is talking about doing 6 HIIT sessions a week they may have missed the premise of the intensity being the important factor.
Funnily enough, Kiefer's new video says that it's okay for women to do HIIT every day.Personally, I can't imagine that being too good for your body. 3x a week is the most I'd do.
Yes but when someone is talking about doing 6 HIIT sessions a week they may have missed the premise of the intensity being the important factor.
I upped my HIIT to 6 days a week. (2 weeks on 2 weeks off) I dropped BF a lot quicker than when I was doing nothing. This isn't usually sustainable, unless your really dedicated and not lazy, but it does help. Also, you can do HIIT in a lot of different ways. Maximum Kettlebell swings in 1 min. Sled SprintsProwlers Pushes Sprints Hill Sprints If your doing your HIIT on a elliptical and your saying your going for 60 seconds full out/maximum inesnity, your still being held back from a machine. Therefore are a pussy.
I was just going by what Keifer's new pod cast video says about women. He says EVERY NIGHT so I was kind of shocked. I am NOT new to this game. I am a competitior in figure competitions however, I'm trying CNS because I was one of those competitiors that used HOURS upon hours of cardio and extreme dieting to get lean for my shows so cardio is nothing new to me. I just had my first carb nite last night so this morning I plan on doing HIIT. Let's see what happens this cycle.
I was just going by what Keifer's new pod cast video says about women. He says EVERY NIGHT so I was kind of shocked. I am NOT new to this game. I am a competitior in figure competitions however, I'm trying CNS because I was one of those competitiors that used HOURS upon hours of cardio and extreme dieting to get lean for my shows so cardio is nothing new to me. I just had my first carb nite last night so this morning I plan on doing HIIT. Let's see what happens this cycle.
The most important part is that you enjoyed your carb nite
If your doing your HIIT on a elliptical and your saying your going for 60 seconds full out/maximum inesnity, your still being held back from a machine. Therefore are a pussy.
Sorry but I don't get this - it just sounds like your ego talking? Resistance is resistance, whether it is a hill, a sled, a swimming pool or a machine. Someone using a bike or a rowing machine isn't necessarily working with any less intensity than someone swinging a kettle-bell; I think it is largely relative to the individual and what they are willing to put into the session. HIIT is about personal performance, I just don't see how that comment is constructive pshannon?
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