Morning Workouts and Being Overbooked

This morning at the gym I did legs. I ran for about 10 minutes to warm up, did some sprints, then worked out my legs and butt. It was pretty short and sweet, but I got nice and sweaty.

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Me at the gym. In one of my many pairs of the same tights.

After my workout I quickly drove to the shop that sells my favourite flavoured almond milk, bought all three flavours, then I had to go to work.

Being keto has been a lot harder recently than it has ever been before, but mostly due to my lack of time more than anything else.
It is the most ridiculous time of year, and everyone is having parties or gatherings, so this weekend we are traveling a couple of hours away to go to my partners family Christmas. Before that, I will have worked for my 11th day in a row, including a party this evening that he and I are working behind the bar at (student life……….).

So after this weekend I will be more than excited for a relax! I have actually booked myself to nearing the point of not sleeping at all between jobs.
(Constantly repeating the mantra “one more week til holidays, one more week til holidays”)

Running has been OK lately. I have been so busy that I’ve been opting for treadmill sprints over longer runs because it saves time.

That’s about it so far! I’ve been pretty good at getting up and going to the gym every morning, and bought some BCAA’s this week (they’re pretty delicious actually, but we will see if they work, stay tuned), I also started listening to a new (to me) podcast: Dan Carlon’s Hardcore History. It’s epic and dense, but he makes it super interesting! So give it a try if you feel like listening to a man talk about history in an interesting way.

I hope everyone is enjoying the season of being busy and trying to get everything done before Christmas, and I hope everyone in the southern hemisphere is staying cool in this heat!!!

Here’s a gif of John Travolta exercising to make you happy:

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More Cardio, Less Hardio (+my workout schedule)

This week has been a light-switch-week for me. My workouts have been more intense and for some reason running has become so much more natural and easy!

I know that last week I complained about using the treadmill, but I think with the strange beginning to summer that we’ve been having in Australia, and the many many Vlogmas videos being posted to YouTube, I am actually coming to appreciate the Treadmill.

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My new theory is that I can do things in ten minute increments. I run for ten minutes as a warm up then see how I’m feeling,  if I’m feeling limber and  (which I usually am after a nice ten minute warm up) I continue for another ten minutes. This then goes on until I’ve done around 3-5km.

It’s magic!!

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Sooooo anyway, that’s been working, so here’s my current workout schedule:

Monday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Tuesday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Wednesday: Chest

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Chest press
  • Incline chest press
  • Fly
  • Pushups
  • 10 min cool down on the Treadmill

Thursday: Cardio

  • So much treadmill
  • As much StairMaster as I can
  • Heaps of rowing
  • More treadmill

Friday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Saturday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Sunday: Blissful rest / LISS

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What does your schedule look like?

 

 

Fasted Cardio / Not Eating Before Working Out

Today I went to the gym in a fasted state.
I did 45 minutes on the treadmill alternating between jogging and sprinting.
I then did increasing squats from 8kg – 15kg, between regular squats and sumo squats.
I did a total 1 hour in the gym.

And it felt good!

…But would it have felt better if I’d eaten?

This is the eternal struggle. Is it better to eat before training?

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I know that there are some pros to doing fasted workouts, and I sometimes practice intermittent fasting (16:8), but would I reap more benefits from working harder after having sustenance?

It makes me wonder if I should begin doing multiple workouts per day: one morning cardio run in a fasted state, and one in the evening after eating for more explosive workouts like lifting weights or sprinting.

Considering one of my goals is to lose body fat, potentially this kind of commitment may be necessary to reap the maximum reward.

Here is an interested study indicating the differences between fasted and fed for weight loss. It shows that the women in the study that fasted before workouts (in conjunction with healthy diet) lost more weight than those in the study that did not fast before workouts (also with a healthy diet).

INTERESTING!!!!

So maybe I will test this out for myself and see what happens! I’ll keep you posted.

In the meantime, here’s a gif of my new tights that I bought and love.

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Do you practice fasted cardio for fat loss?
Do you also include weight lifting?
Let me know in a comment if you’ve seen any positive results from fasted cardio!