Day 27:Active Rest And Recovery
You’re already 1/3 of the way through the weight-training portion of my 12-Week Lean Muscle Program for Men & Women. Can you believe it? Time flies when you’re having fun—but it should also provide you with a sense of urgency to make sure you’re getting the most from every aspect of my program.
Today, you’ve earned some time away from the gym unless that’s where you perform your cardio. Remember it’s okay to perform cardio at home if you don’t have a piece of high-tech equipment. You can easily include jogging on the streets, a track or trails in a park, and then you can also perform your HIIT training in the same place. You can even jump rope in your basement or garage. The key thing is to get in your 2 cardio sessions today, split by several hours to boost metabolism.
Don’t forget that you’ll also be cutting calorie intake a bit. The basic recommendation remains 1.5g for protein; 1.0g for carbs and 0.5g for dietary fats on days when you don’t weight train. Tomorrow, we’re going to downshift calories and macros a bit for virtually everyone. That’s because metabolism slows as you lose weight and adjust to a lower level of calories. I’ll give you the details on that tomorrow.
Don’t forget to get in all of your supplements on your nonweight-training days. Emphasize supps such as Amino Synergy® and Hydra-Charge® to help replace electrolytes, and don’t forget to stay hydrated by drinking at least a gallon of water. You’re going to need that to replace the fluids you lost during your 2 cardio sessions.
You can also begin to include Clean Burn as directed if you aren’t already taking it in 3 times a day. Clean Burn helps keep you on track by helping to support weight loss from multiple angles. You should take it in about 30 minutes before whole food meals.
WORKOUT
|
Cardio |
25 + 10 minutes |
Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 20 seconds on/40 seconds off |
|
Cardio |
25 + 15 minutes |
Perform 25 minutes of steady-state cardio followed by 15 HIIT cardio sessions of 20 seconds on/40 seconds off. Make sure to split your 2 cardio sessions. |
GETHIN TIPS TO YOUR ADVANTAGE: Eating out
Check out my video to make sure you order properly when you’re eating in a restaurant.
|
HYDRA-CHARGE® This product helps you stay hydrated, volumize your muscle cells, and improve exercise performance. Adding HYDRA-CHARGE to your water every day also adds flavor, encouraging you to drink more fluid. It provides essential electrolytes and antioxidants, which supports general health. It can also act as a flavoring system that other amino acids are added to. I like to mix it in my gallon jug to sip through the day. DOSE AND TIMING: I recommend you get in about 3 servings of HYDRA-CHARGE each day. The best way to do this is to mix up a large jug of water and add 2-3 scoops of HYDRA-CHARGE and sip on it throughout the day. I’ve listed times when you should emphasize consumption of fluids and HYDRA-CHARGE in the charts that follow |
Stay Connected
The Kaged Newsletter delivers fitness tips to achieve your ideal physique, exclusive access to new product launches, and involves you in the Kaged community. We won't spam you like other brands, and if you're not into it, unsubscribe at any time.
Join our Inner Circle
Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness
Third-Party Tested
Banned Substance Free
Clean Ingredients
Non-GMO, Gluten-Free
Designed For Athletes
Trusted by 14,000+ Worldwide