HIIT & Liss.pdf - Βασίλης Μήτρο

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Satan’s Workout Routine Main Sources of Nutrition Fat: Coconut oil Butter Steak Eggs yolk cheese Milk Beef liver Carbs: Potatoes White rice Honey Orange Juice Fruits Protein: Steak Eggs Cheese Milk Liver Vegetables: Spinach Carrot Ginger Kale Onions Garlic Argula Pomegranate Supplements I rely on: - Vitamin D3 3000-5000 IU - Vitamin E 800 IU - Vitamin A (Retinyl Palmitate) 10 000 IU (Palmitic acid has been shown to improve testosterone and DHT binding) - Vitamin K2 (menatetrenone) anything above 1mg daily at least cant get enough lol - Zinc Picolinate (Thorne Research) 15 mg - Copper Bisglycinate 5-8mg to counter my high zinc diet and zinc supplements copper depleting effect. (I've had problem with this in past and copper is important! Take copper by itself in the morning and zinc in the evening as otherwise they interfere with each others absorption. - Magnesium Glycinate 600-1000mg before bed to improve sleep - Taurine 3 grams - Glycine 3 grams 1 Satan’s Workout Routine HIIT PACK PROTOCOLS Before starting the HIIT pack, be sure to read through these key points…  Consult a physician before completing HIIT cardio – some people may aggravate existing medical conditions through HIIT cardio, so put your health before aesthetics.  Choose 1 of the following workouts – that’s right, only 1! Don’t go doing 2 or 3 workouts in a session, you will only end up wasting time and damaging your metabolism.  Complete a full and proper warm up – high intensity is a great way to burn fat, this happens because of the great stress you are placing upon your body, placing your body under stress is an easy way to injure yourself; so warming up properly before each HIIT session is necessary.  HIIT it at 100% - every ‘on’ effort in a HIIT workout should be at maximum effort, if you’re going easy, you’re wasting your time.  Recovery is easy – the ‘off’ intervals can be active recovery or no movement at all if you are too tired (unless stated otherwise).  Cool down and stretch out properly afterwards – it is always good practice to cool down and stretch after exercise to avoid injury or over tightening of the muscles. 2 Satan’s Workout Routine HIIT WORKOUT 1 Cross trainer/Static Bike/Rower  4x 30 Seconds on 120 off  3x 30 Seconds on 60 off  2x 20 Seconds on 40 off  2x 15 Seconds on 30 off  1x 20 Seconds flat out HIIT WORKOUT 2 Treadmill Pushes https://bit.ly/2KnEhjq  1x 10 Seconds on 50 off  1x 20 Seconds on 70 off  1x 30 Seconds on 90 off  1x 35 Seconds on 120 off  1x 20 Seconds on 70 off  1x 30 Seconds on 90 off  1x 10 Seconds sprint HIIT WORKOUT 3 Swimming Pool  4x 25m Sprint 45 Seconds off  3x Half length easy/ Half-length sprint – 30 seconds off  3x Half length easy/ Half-length sprint – 15 seconds off  1x Kicking Only (with floating) sprint – 30 seconds off  1x Length flat out sprint 3 Satan’s Workout Routine HIIT WORKOUT 4 Football pitch sprints Start position adjacent to goal position. Your recovery period is walking back to the starting position (applicable to ALL sets). Rest periods start from the moment you return to your starting position.  5x Edge of penalty box sprint – 10 seconds off  3x Half-way line sprints – 10 seconds off  2x Full Length pitch sprints – 20 seconds off  2x Half-way line sprints – 10 seconds off  1x Full length pitch sprint HIIT WORKOUT 5 HIIT/LISS Hybrid  8x 30 Seconds on 60 off (Static Bike)  20mins steady state cardio (Treadmill Incline Walk)  5x 20 Seconds on 40 off (Cross Trainer) 4