CKD - fakty nie mity by qaz

Monday: Long-duration, exhaustive endurance workout such as 1-2 hours at 75-80% of
http://www.bodyrecomposition.com
maximum heart rate. You could finish with several medium duration (2-3 minute) intervals to
deplete fast twitch muscle fibers. This actually represents the third day of the training "block"
since you'll still be carb-loaded; it will be used for glycogen depletion. Think 1-2 hours at a
reasonably high training intensity. Diet is low-carbohydrate and low-calorie.
Tuesday/Wednesday/Thursday AM: low intensity aerobic training, 30-60 minutes at 65% of
maximum heart rate. Diet is low-carbohydrate and low-calorie. This represents your three easy
days of recovery following the hard training block.
Thursday PM: warmups followed by 5X1 minute intervals at 95% of max effort. This finishes
glycogen depletion and sets up for the carb-load.
Friday: No training, carb-load
Saturday: High intensity training sessions. Could be intervals, or time trialing or even extensive
endurance training. This is the first day of the training block. Diet as described in the previous
chapter. You would eat at maintenance for optimal performance or 10-20% below maintenance
for maximal fat loss.
Sunday: Another high intensity training session. This is the second day of the training block. Diet
as described in the previous chapter. You would eat at maintenance for optimal performance or
10-20% below maintenance for maximal fat loss.
Obviously, if as an endurance athlete you are also performing weight training, you can use
a more standard version of the UD2: using high repetitions on Monday and Tuesday for glycogen
depletion, a tension workout on Thursday, and a heavier workout (or just endurance training) on
Saturday.
The UD2 for other athletes
Other athletes can probably utilize the block training approach as in the endurance
athlete example above. The key is to put the hardest weekly workouts on Saturday, Sunday and
Monday (when you have plenty of carbs and calories to train) and lower intensity workouts on
Tuesday through Thursday. A short-high intensity workout should precede the carb-load as in
the example above.

mam jeszcze pytanko po ilu dniach nastapi maksymalna utrata wody z organizmu ? zwiazana oczywiscie z przejsciem na CKD ,tak zebym mógl obserwowac spadek wagi zwiazany z utrata tłuszczu i nie wody

Myśle,że około 3 tygodnie,ale pewności nie mam.

Mozna na CKD zuc gumy Orbit bez cukru ??

No bez przesady, guma do zucia przeciez nie wytraci Cie z ketozy

mam nadzieje ze CKD nie wplynie na skutecznosc tabletek antykoncepcyjnych?!

A niby jak by miala inne procesy ,chodz ja jestem pzreciwnikiem anty bo mieszaja w organizmie

Czyli po ładowaniu można wypalić glikogen poprzez ćwiczenia w zakresie
80%HRmax lub/i tenining interwałowy (takim jest HIIT chyba)1-2 godzin.
Czyli ćwiczyć w zakresie anerobowym w okolicach strefy mieszanej i beztlenowej (okolice TDMA)
No to trzeba trochę bardziej przycisnąć i wskoczyć na tętno 160-170 i
powinno być gut
dzięki qaz

zycze pwodzenia,ciezka sprawa ,bo to dla zawodikow trening ,ale jesli sie zawzioles

80%HRmax to mam jak się zapomnę na spiningu , tak że wiele mi nie
potrzeba (dla mnie to jest w zasadzie powyzej 164 HR)
nawet w biegu po polach i lesie z psem ciężko mi jest się utrzymać w 75%HRmax
gorzej będzie z HIIT lub ogólnie z interwałowym bo jeszcze nie robiłem...
Hehe a jak ostanio wstąpiłem na taebo to tętno nie zchodziło poniżej 170HR