DON'T FORGET TO VISIT MY YOUTUBE CHANNEL HTTP://WWW.YOUTUBE.COM/BikiniAlex

FOR WORKOUT PROGRAMS & MEAL PLANS E-MAIL ME: ALEX@ALEXLISKA.COM
Copyright © 2017 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



No comments:

Post a Comment