Copyright © 2013 Alex Liska. All rights reserved.

Saturday, June 7, 2014

As the summer months approach, progress is consistent!

Hi guys!!! Thanks for stopping by my blog, it's been a while since I've posted on here but between work, training, eating and personal life balance I haven't had the much needed time to just relax and post an update! 
Anyhow, training has been going great and as I mentioned before I'd been experimenting with fasting, both intermittent fasting as well as 24hour fasts. I've been doing even more experiments with my nutrition now that we are going into summer time and our metabolisms and physiological adaptations slightly change. I am still doing at least 1 24hour fast each week, a few 14-20 hour regular IF style fasts and going into 12-24 hour fed states meaning I eat frequently on these days and "watch what I eat" a bit more closely. Don't wanna go TOO into detail and cause any brain fog for anyone reading this but the main thing that changes in the spring/summertime for me is I eat a LOT less protein and smaller portions for the most part and my cardio tends to increase when I'm outdoors. I have, as of recently also tried cutting out meat and chicken and focusing on fish and plant based proteins to give my digestive system a break. A few of my clients tried the same protocol and we have found success with this approach!! So far so good though I am happy with the results both my clients and I are seeing from these nutrition tweaks. No strict dieting, slight increase in cardio (max one hour a day when the weather is nice) and 4-5days of weights a week (under 60min sessions) I've managed to maintain bodyfat % of 12-14% steadily for the last while and I don't feel starved or afraid of a "rebound/yo-yo effect" like I used to on other fitness/nutrition approaches! The most important thing for me is that I AM NOT DIETING AND NEITHER ARE ANY OF MY CLIENTS but we are all seeing steady positive changes and are embarked on a lifestyle transformation journey:)

I will continue to update and post more of my findings on nutrition as summer approaches!

As promised on my FB page here is the workout that I did: 
*warmup: 5km Run under 25min*
3 sets of 10-15reps of each exercise circuit style:
Circuit #1:
-25-25lb plate weighted pushups
-bosu plate front squats (tilting bosu so weight is on my toes)
-resistance band side lat raises 
-resistance band bicep curls

Circuit #2:
-front plate raises standing on bosu ball with one leg
-one legged squat on bosu 5reps each side
-lying leg raises
-bosu toe touches x bosu knee to elbow planks

Tuesday, March 25, 2014

Primed for a 36hour Fast!!


So yesterday I was SUPER hungry... I have been following some type of Intermittent Fasting regimen that I tweak on a weekly basis to fit my schedule for the week and keep me on track, goal wise and keep my energy levels high!! :) Yesterday though I felt EMPTY, like i needed to re-fuel... I ended up having almost a whole jar of natural peanut butter and nuts around 10pm and it totally hit the spot! :))))  
On Tuesdays I usually start work early, this morning my first client was at 6am so I was up at 5... I decided to venture into a lengthy fast. Instead of breaking my fast and starting to eat at 12-2pm I decided to see how far I could push beyond my mental limits. It's now close to the 24hour mark with no food and just water and I'm going to see if I can push just past 36hours which means no eating till tomorrow anywhere between 11-4pm(whichever time I decide to start eating again).
I know this may sound extreme to the average person but I did not get to this point overnight! I primed my body through my initial phase of nutrition, then continued to make the necessary changes in phase 2 so that my body would be primed to burn fat under extreme circumstances! Since I've started incorporating fasting into my lifestyle my strength levels and mental focus have gone up and my body fat has gone down :D 

My last workouts were: Back (heavy), Legs (heavy plus conditioning) and Chest (giant sets) and my last meal was a super alkaline shake and a jar of peanut butter ;) Already did "fasted cardio" earlier today lol and I plan to do another workout before I eat tomorrow!!! In terms of fluids I've been drinking water just to stay hydrated (although I did start with a dry fast for 10hours - I'll explain more in a later posting). I had 2 "bullet-proof" coffees (black coffee w/ pinch of coconut oil) and my own concoction of super alkalized water!!!!

I will keep you all posted on how this week ends and how long this fast lasts so stay tuned:)