Hi
@Angelofthemarches recently you asked me about my regime, please find below:
Morning
Herbal drink (s) no food (sometimes sprinkling turmeric, cinnamon, ginger and nutmeg)
20 minute HiiT walk (increasing pace to maximum) followed by (less the 5 minutes) Set 1 - 10 squats with 14 kg hand weights, 10 bicep curls 14 kg, 10 shoulder presses 14 kg, 20 calf raises 14 kg, 10 hamstring 14 kg, 10 bench presses 50 kg. Set 2 - 10 squats with 16 kg hand weights, 10 bicep curls 16 kg, 10 shoulder presses 16 kg, 20 calf raises 16 kg,10 hamstring 16 kg, 10 bench presses 50 kg. Set 3 - 10 squats with 18 kg hand weights, 10 bicep curls 18 kg, 10 shoulder presses 18 kg, 20 calf raises 18 kg, 10 hamstring 18 kg, 10 bench presses 50 kg
or
T25 (usually Cardio Alpha)
or
45 minute HiiT (at 90% max) if doing a Fitbit challenge
or
45 minute Core Stability (at spa / gym)
or
30 minute Shred Max (at spa / gym)
WORK
Breakfast circa 12.00
Afternoon
Herbal drink (s) / water
Either 20 minute HiiT walk (increasing pace to maximum)
or
45 - 60 minute HiiT (at 90% max) if doing a Fitbit challenge
WORK
Tae Bo (don't laugh, I know this is from the 90's but I have video edited down to 18 minutes of HiiT with no rest, which burns 300 cals for me)
Evening
Dinner somewhere between 17.00 - 18.30
Set 1 - 10 squats with 14 kg hand weights, 10 bicep curls 14 kg, 10 shoulder presses 14 kg, 20 calf raises 14 kg, 10 hamstring 14 kg, 10 bench presses 50 kg. Set 2 - 10 squats with 16 kg hand weights, 10 bicep curls 16 kg, 10 shoulder presses 16 kg, 20 calf raises 16 kg, 10 hamstring 16 kg, 10 bench presses 50 kg. Set 3 - 10 squats with 18 kg hand weights, 10 bicep curls 18 kg, 10 shoulder presses 18 kg, 20 calf raises 18 kg, 10 hamstring 18 kg, 10 bench presses 50 kg.
or
Either 20 minute HiiT walk (increasing pace to maximum)
or
45 - 60 minute HiiT (at 90% max) if doing a Fitbit challenge
or
Static cycle HiiT - 3 minute warm up, 30 seconds at maximum, slow for 1 minute x 3, warm down
3 or 4 nights a week just before bed, basic Karate moves (circa 3.5 minutes):
50 punches
50 inside blocks with punches
50 outside blocks with punches
50 upper blocks with punches
50 lower blocks with punches
120 front kicks
This is my general regime. Of course things get in the way, or I might swap a walk for a static cycle or limit. I now make sure I increase my pace on HiiT rather than spike my heart rate and warm down. Often I do my sessions at the gym, so that I can have a sauna or Jacuzzi afterwards. I used to do more, but was over doing it due to being on high carb (ignorance of LCHF). I eat twice a day now with no snacks as LCHF keeps me full so only 2 major insulin responses a day, on a 16 / 8 fast.