Tips/workout for the Last Mile?
Does anyone have any tips for me. I'm starting the last mile today. I'm a female, and have hit the final plateau while slow carbing. Have about 5 more pounds to loose. I haven't been workout out on slow carb and want to start again on the last mile. Could anyone draw me out a workout schedule with exercises? I really don't know how much I should be running or lifting and how often. Thanks!
The Best Answer
I just started the Last Mile again on Sunday, attempt #2. The last time I tried the Last Mile I felt like a zombie, so I quit after 5 days even though I managed to lose 1% body fat in that short period. After reading more about the cyclical ketogenic diet (CKG), I learned that some people experience something called 'brain fog' in the early stages, but it eventually goes away and you end up having more energy compared to a high carb diet. So I decided to give it another shot.
As for my workouts, I plan on working out every other day with 20 minutes of high intensity cardio followed by 20 minutes of resistance training, alternating between upper body and lower body. For example, yesterday I ran 20 mins @ 7mph on the treadmill then did chest, back, shoulders, biceps, triceps, abs. Then I finished it off with my usual bonus round of 70 kettlebell swings (2 sets of 35) with a 20kg kettlebell. As for supplements, it's pretty wicked stuff, but I take No-Xplode before every weight training session, and I have craaaazy strength & energy from it (don't take it before cardio). I also bring a protein shake and drink it right away after working out.
Diet-wise, I made some changes this time around that I highly advise. Make sure you eat extra vegetables to counteract the acid toxins created by the high doses of protein (I also take an alkalizing liquid ionic supplement with potassium/calcium/magnesium for this). Your body will be able process/absorb the protein more effectively, plus you absolutely need the extra fiber to prevent constipation (or you'll need to take a fiber supplement or drink tons of water). To further aid digestion/toxin removal, I try to maintain a healthy gut bacteria, so I take a prebiotics (inulin) and a probiotic supplement and avoid sucralose (except for No-Xplode of course). I find that these little diet changes are doing wonders for my energy levels this second time around.
And finally, make sure you have a carb load or cheat day every week or whenever your metabolism starts slowing down. You can check your metabolism by taking your temperature w/a thermometer (around noon before you eat lunch). If it's way below 98.6 ( 97-97.5) you probably need to refeed. Try to compose your cheat meals of 60%carbs+40%protein or 50%fat+50%protein, but don't mix fat+carbs as much as you can. Good luck!
I just remembered one last thing: Be really strict about carbs the first 2 days after your cheat day to get intofaster. Having done Atkins before, you need to keep your carbs under 20g day to start burning fat for fuel, so count them if you have to. And don't eat too many nuts or shakes w/cocoa, etc. You can use this to help estimate your net carb intake. Also, from my experience, while your body is in ketosis, it can burn your muscle too, especially when there's no food in your stomach, so I take BCAAs or Glutamine powder a couple times per day to help thwart catabolism.
Here's Laura Cox's answer for a different question, but it has a lot of good advice:
Basically, she did Geek 2 Freak, and you lift weights as heavy as you can (pushing your limits), and every day alternate which parts you work out, as well as do 20-30 minutes of cardio a day. Adding the muscle mass will help you burn that last bit of fat more efficiently... ninja style.
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