Day 41:Active Rest And Recovery
Congratulations on completing your 6th week of workouts on my 12-Week Lean Muscle Program. You’re now at the halfway point, and you should be proud of yourself for the discipline you’ve established, both with your workouts and your nutrition program.
At this point, you can see that preparing and eating all of these meals is one of the biggest challenges on the program. Likely you’ve already encountered some social situations or work/life demands that have required you to make some shifts in your meal program. I hope you were prepared and able to stay on track when these situations arose.
Today, you’ll complete your 2 sessions of cardio as we have all week. Remember it’s 20 minutes of steady-state cardio followed by 10 minutes of HIIT for 60-second intervals, and then finish off with 10 more minutes of steady-state cardio. As with most weekends, I recommend that you try to get outdoors and shift things up for one or both sessions. Just remember that you do need to perform 2 sessions, and they should be separated by several hours to keep your metabolism revving.
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Cardio |
20 + 10 + 10 minutes |
Upon waking perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes |
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Cardio |
20 + 10 + 10 minutes |
Perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes |
GETHIN TIPS TO YOUR ADVANTAGE: Change up your cardio
You don’t have to perform the same type of cardio every day.
WHAT SUPP?
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KASEIN provides benefits on both non- and weight-training days. While you’re following my 12-Week Lean Muscle Program, you’ll take in a serving of KASEIN each night before bed to support anabolism (positive nitrogen balance important for maintaining muscle) while you sleep. KASEIN is a slow-digesting form of protein that prevents muscle breakdown (catabolism) while you sleep and are not consuming protein. KASEIN can also be taken between meals when you want a slow, sustained release of amino acids. I carry KASEIN with me everywhere I go in case I am not able to get in protein from a meal. DOSE AND TIMING: Mix 1 scoop of KASEIN with about 8 ounces of water and consume each night before you go to sleep. Follow similar dosing info for other times of day when you need a slow, sustained release of amino acids. I personally prefer to mix it in a bowl with just a little water so that it is thick, with the great taste of a good-for-you pudding. |
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