Welcome to Litsy!

Getting back into my posting swing by sharing my September #bfc21 goals! I‘ve joined a gym, made myself a routine, and I‘m really trying to stick with it. I can make a discord group if there are any Littens that want a gym accountability buddy! @TheAromaofBooks tagging you because I reference my #bookspin list here - just don‘t have the list on me. I‘m spinning this month!

Fourth, Fifth, and Sixth Sets: These are your muscle-building, or “working,” sets

for the exercise.

Third Warm-Up Set

Your third set is 6 reps with about 70% of your heavy weight, and it should

be done at a moderate pace. It should still feel light and easy. This set and the

following two are to acclimate your muscles to the heavy weights that are about

to come. Once again, you follow this with a 1-minute rest.

Second Warm-Up Set

For your second warm-up set, you use the same weight as the first and do 10

reps this time at a little faster pace. Then rest for 1 minute.

First Warm-Up Set

For your fist warm-up set, you do 12 reps with about 50% of your “heavy”

weight (weight that only allows for 8 – 10 reps), and then you rest for 1 minute.

Don‘t rush this set, but don‘t take it too slowly either. It will feel very light and

easy.

If there is no way that you can split up your cardio and weightlifting, I

recommend doing your cardio after lifting (never before) and doing no more

than 20 – 30 minutes of HIIT. This isn‘t an ideal setup, but it‘s not going to ruin

your strength gains.

I‘ve tried many different intervals and found that a minimum of 2 – 3 hours
seems to be best. Theoretically speaking, the longer you wait is probably better.better. I
currently put about 14 hours in between my weights and cardio because I lift

early in the morning and do cardio around 9:30 pm.

I recommend doing HIIT for all cardio, and keeping your sessions

20–30 minutes long. Here‘s how it works:

You start your workout with 2–3 minutes of low-intensity warm-up.

You then go all-out, as fast as possible, for 30-60 seconds (if you‘re new to

HIIT, 30-second intervals will be plenty, but you want to try to work

toward being able to do 60-second intervals).

If you‘d rather not re-feed, that‘s okay too. You can simply do one cheat meal

per week when dieting to lose weight. A cheat meal is one where you eat more

than you normally would. I don‘t recommend gorging, but don‘t be afraid to

enjoy it, either. Go out with friends, eat some pasta, have some dessert, and

don‘t feel guilty. You‘ve earned it.

Now, your numbers will be less, of course, but the idea is simple. Just double

your carbs one day per week.

A proper re-feed not only won‘t cause any fat storage, but will also prevent

your body from getting sucked into the dwindling spiral I explained earlier.