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Friday, February 18, 2011

My Conclusions RE: Sodium, Fats, Cardio when Dieting PLUS a "DETAILED Shoulders/Biceps Workout"...

By: Alex Liska


Happy Friday!! 
Thanks for stopping by my blog to check my latest training/nutrition update:) 
My diet is still low-carb with an occasional clean-carb re-feed... I have 1-2 zero-carb days a week, where i eat lots of dietary fats, protein, greens and SODIUM... My thyroid is very thankful that i do not follow a low-sodium diet everyday... Unfortunately, after 10 years of trial/error with diets i learned the hard way that too much cardio, not enough sodium and fat, and too many carbs causes METABOLIC DAMAGE, DEPRESSION, and CELLULITE!!!! The key i find is to keep sodium levels under control when you're eating more carbs, but on days where i have ZERO carbs i keep sodium HIGH... I also drink more water on these days to help flush out ketones (by-product of a ketogenic/low carb diet). I know i need to have a zero-carb/high-fat and sodium day when i start craving salt, this is usually my thyroid signalling to me that i need more IODINE!!! Not just that, but did you know that your body cannot absorb POTASSIUM without adequate levels of sodium? Sodium is key in allowing cell walls to be able to take in potassium. So too much potassium and not enough sodium can lead to a very big health disaster!!!
I keep cardio to a minimum on these zero-carb days as well, to give my thyroid a break and time to rest:)
At this stage, with more than 7 weeks left to my next show, it's far too early to start watching my sodium intake, I will do that closer to the show, when i am trying to really tighten up and drop water weight. Another pointer when eating more salt and vegetables(greens) is DO NOT LOOK AT THE SCALE! these numbers are completely useless as long as you are leaning out. Muscle weighs more than fat and greens/sodium will cause your weight to temporarily go up. A better indicator is my bra-size, vascularity, bodyfat etc.... This will let me know if i am losing body fat at the right speed or not. 
Another thing I noticed, is CAFFEINE from coffee can be very beneficial on my zero-carb, high fat/sodium/protein days... It gives me energy and helps break down the food i eat hence facilitating bowel movements :) On days that i eat more carbs I keep caffeine to a minimum because i have found it causes cellulite when i mix caffeine, sodium, carbs and cardio... I hope this is not too confusing, but basically if i need a boost on my carb-consumption days i stick to Green Tea, this also gives my adrenal glands/thyroid a nice break!


Anyhow, I won't bore you anymore with my diet rants! Here is the Shoulders/Biceps workout i did today:
SHOULDERS/BICEPS WORKOUT (Friday, February 19, 2011)
Started w/ 15min brisk walk to the gym as a warm-up.
Shoulders:
·         ----Front DB raises w/ palms facing up (slight bend @ the elbows) Superset w/ Single-arm side lat DB raises on a slight angle leaning forward … 4 sets 10-15 reps
·         ----Reverse Flyes (Cable Station) … 3 sets 12-15 reps
·         ----Upright Rows (close grip) on cables using EZ-bar handle … 4 sets 10-12 reps
·         ----Single Arm Reverse Flyes (Cable station)  … 3 sets 8-10 reps
·         ---Seated overhead DB shoulder press (I usually start my workout w/ these but decided to do them last today) … 3-4 sets 8-10 reps (5reps normal grip & 5 reps military style)

Biceps:
·         ----EZ-bar bicep curls… 3 sets 10-15 reps
·         ----Seated alternating DB bicep curls (Drop set – Start w/ med-heavy weight and finish w/  a lighter weight…I actually did my last 5 lighter reps “hammer curl style”) …3 sets 12-15 reps
·         ----Single-arm machine preacher curls … 3 sets 10-12 reps
I    I usually start with overhead barbell presses or Dumbbell presses but i decided to switch it up today... I also finished off w/ 20min of incline treadmill cardio @ 10-15%incline 4.5-4.8mph... I'm still not doing a sh*t-load of cardio because I don't wanna over do it, and i'm leaning out at a good rate now with just 3-4 H.I.I.T/Intense cardio sessions a week. The rest is all diet. 


Thanks for stopping by to checkout my progress update :) Stay tuned for more workout s/video clips and updates!! 
xoxo, 
Alex L.










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