Faster
As I have effectively banned myself from running until the 1st January 2019. I have been working on a base of general fitness instead.
My gym work has been focused on strength and power, which are pretty important in improving speed and endurance.
However, I haven’t been neglecting my cardio. I did two specific Cardio sessions this week.
The first was a High-Intensity Interval Training session, which was 10 times 100-meter sprints on the Concept2 indoor rowing machine. Full out, max effort blast. It only took around 15 minutes as I only took 1-minute rests, after a little bit of time warming up.
The second session was 45 minutes on the exercise bike, keeping under my MAF Heart rate.
HIIT is a good option if you are like me, and work a 9-5 full-time job. You can quickly pop into the Gym on the way home and get an effective workout in.
Benefits of HIIT
- If you believe in Calories In Calories Out. Then it is a good way to increase your calories out. I acknowledge CICO as a potential tool, but do not think it is as big a deal on Carnivore as other diets because it is hard for your body to turn protein into fat.
- It raises your metabolic rate for hours after the workout.
- It has been shown to target visceral fat for burning, which is the bad fat around your organs that can be linked with numerous metabolic conditions.
- Improves your muscle’s ability to use oxygen. Which is great for explosive pursuits but will also improve your speed and power at aerobic fat burning endurance levels.
- Has been shown to be beneficial for blood pressure.
- Can help control blood pressure.
The above are the common benefits you will see from google, however, really if you had a decent diet you wouldn’t need to worry about a lot of them, like the potential benefits for blood pressure.
Diet is the biggest lever in health, exercise should just be viewed as a nice optional extra.
Daily Diary
Monday 18th November 2019
5am – miracle morning
6:30am – dog walk
7:30am – 500g bacon, 500ml raw kefir, 4 raw egg yolks, white coffee.
10am – white coffee
1pm – 500g cheeseburgers, white coffee, 500ml raw kefir
6pm – Gym
Squats
Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.
Work Sets – 80kg 3 reps for 8 sets, 1 minute rests.
Bench Press
Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.
Work Sets – 60kg 3 reps for 8 sets, 1 minute rests.
Bent Over Rows
Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.
Work Sets – 70kg 3 reps for 8 sets, 1 minute rests.
Tuesday 19/11/2019
5am – miracle morning
6:30am – dog walk
7:30am – White coffee
10am – white coffee
1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee
6pm – Steak and Prawns, 3 bottles of Non-Alcoholic Lager.
Wednesday 20/11/2019
5am – miracle morning
6:30am – dog walk
7:30am – White coffee
10am – white coffee
1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee
6pm – Gym
Quarter Squats
Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.
Work Sets – 100kg 3 reps for 8 sets, 1 minute rests.
Overhead Press
Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.
Work Sets – 30kg 3 reps for 8 sets, 1 minute rests.
Deadlifts
Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.
Work Sets – 90kg 3 reps for 8 sets, 1 minute rests.
Thursday 21/11/2019
5am – miracle morning
6:30am – dog walk
7:30am – white coffee
10am – white coffee
1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee
3pm – white coffee
6pm – Gym – HIIT training. 10*100m sprints on the Concept2 indoor rower with 1 minute rests.
Friday 22/11/2019
5am: Miracle Morning
6:30am – dog walk
8am: white coffee.
1pm: 500g beef burgers, 300g bacon, 100g cheese, 500ml kefir and white coffee.
3pm: white coffee.
6pm: Gym
Pull Ups – 5 reps for 5 sets
Dips – 7 reps for 5 sets
Single Leg Romanian Deadlifts – 20kg – 5 reps for 8 sets
Single Leg Calf raises – 13 reps for 5 sets
8pm: 3 cans of Alcohol-Free lager.
Saturday 23/11/2019
7am: Gym.
Pull ups, Press Ups, Romainian deadlifts, Calf raises and 45 minutes on the Exercise bike.
11am: Dog walk.
1pm: 4 bunless double bacon cheeseburgers from McDonald’s.
7pm: Beef plate joint, 2 bottle of beer, and a bottle of red wine.
Sunday 25/11/2019
9am: Kefir, raw egg yolks, bacon, and cheese.
11am: dog walk.
2pm: Beef cheek,
3pm: dog walk.
Ketogenic Endurance – I hoped you enjoyed this post.
If you like what I am about, check out the below.
- Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
- Carnivore Diet Success Stories Facebook group.
- Carnivore Diet Success Stories Newsletter.
- I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
- I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
- I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
- I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”
Get healthy, get fit and get happy.
Target Goals – Started October 2019
Flexibility
Full splits
Front splits
Suspension splits aka Van Damme style
Strength
Bench Press 1.5* body weight
Deadlift 2.5* body weight
Overhead press body weight
Press ups 50 in row
Press ups 100 a day for 30 days
Press ups one arm strict form
Pull ups 20 in a row
Pull ups one arm strict form
Squat 2* body weight
Visible Abs
10% body fat
Sport
Age group GB record in anything.
North East British masters 100m Track and Field race.
Run Half marathon PB 1:50
Run 5K PB 22 minutes
Run 10K PB 50 minutes
Run the Ullswater way
Run 520 miles in a calendar year.
Other
Camp in Cornwall
Camp in Loch Lomond
Cold showers 30 day streak
Hike Helvellyn
Miracle Morning 30 day streak
48 hour fast
72 hour fast
Completed Goals
Zero so far haha
Categories: Older Yet.....