Here’s a look into one of my strength days.
https://instagram.com/p/BmECx19nm81/
1) power cleans 3×2 light/quick followed by 3×2 heavy
2) circuit of 4 rounds:
👉🏼trap bar deadlifts x6
👉🏼landmine press 8x/side
👉🏼RFE 6x/side
👉🏼bench row 8x/side
I typically focus on strength/lifting 3 days a week and then mix in stability, HIIT, sprints, and ROM 2-3 days a week while riding BMX 4-6 days a week. I typically workout around 8am and do so in a fasted state, or a “fat-fasted” state (meaning I only consumed some fat in the form of MCT oil/ @kerrygold in my coffee).
Full body workouts are the best for stimulating lipolysis (fat burning) and mobilizing the fat.
Although you can get health and body composition benefits from a ketogenic diet, exercise helps increase the rate at which you see and feel the benefits.
Strength training specifically helps burn what’s called glycogen (stored sugar) in the muscles as well as the liver.
In order to get the solar energy production of ketones (by product of burning fat) we have to deplete the glycogen stores in the liver and muscles. A ketogenic diet and exercise is the best way to do this.
Another interesting thing to note is that when someone has a lot of belly fat to remove, there is typically a lot of fat stored in the liver that needs to be burned. This is why some may not notice too much of a change in the belly fat for some time until the liver is cleaned out.
The liver is what produces ketones once glycogen stores are deleted but it also is where fat may be deposited from a poor diet. 💚✌️
Want to learn more about making changes TODAY to improve your brain’s health, remove excess body fat/weight, gain more energy, improve sleep and recovery, clear up inflammation and digestive issues, and putt cravings at bay all while worrying less about food?
HIT ME UP 😊
-Josh P.
Josh@joshperrybmx.com