Wednesday, April 9
“You will know your vocation by the joy that it brings you. You will know. You will know when it's right.”
― Dorothy Day
Nutrition Resource: Keto Diet (from Healthline.com)
What is the keto diet?
Most tissues in the human body prefer using the glucose from carbohydrates for energy.
Ketosis is the metabolic state in which your body uses calories from fat, instead of carbs, to create the energy needed to carry out its normal functions.
The keto, or ketogenic, diet aims to induce ketosis through the calculated adjustment of dietary macronutrients, namely carbs, protein and fat.
The keto diet macronutrient breakdown looks something like this:
Fat: 65-90%
Protein: 10-30%
Carbohydrates: less than 5%
In comparison to a “standard” diet, the macronutrient distribution of the keto diet is shifted significantly in favor of fat, with moderate protein and very few carbs.
The purpose of achieving ketosis with this diet plan is to induce the metabolic breakdown of fat in your body. Thus, it’s imperative that macronutrient intake is tightly controlled, as otherwise you risk throwing your metabolism out of ketosis.
One of the main reasons that the keto diet has gained recent popularity is because of its potential to help you lose weight and improve blood sugar control.
Warm-up
2 minutes of jogging, biking, or rowing
-then-
3 sets, not for time, of:
20 seconds of single-unders (or running step single-unders)
1 minute of foam roller of lats and low back or 20-30 seconds of passive bar hang (the goal is to feel a nice stretch in you lats)
8 shoulder pass throughs, pvc pipe (or with a light band)
7 hip & back extensions
6 steps of walking lunge with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
Single Leg Forward Jumps 2x10
Then:
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 70% 1RM
Front Squat 1xME at 50% 1RM
WOD
2 Rounds for Time:
25 Bar Facing Burpees
25/18 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.