I’m a mesomorph – athletic and muscular so I don’t have to always earn my carbs with a workout although I like doing that anyways because I tend to gain weight easily.
If you’re an endomorph – your body stores more fat and your goal is to get leaner or lose weight. You should definitely earn your carbs with a workout.
If you’re ectomorph – skinny, with very little muscle mass, then you don’t need to earn your carbs with a workout as long as those carbs come from natural sources like rice, potatoes, quinoa, whole grains, etc.It's funny how Zuzka describes her own body type in a more positive manner and the other 2 body types in not such a positive way - or perhaps that is just the way I am reading it? She sometimes comes across as a little egocentric to me - but who knows, she could be the nicest person ever.
I am still dumbfounded at how little she eats. From what I can tell, Z eats about 1300 calories a day. And that's only from her high calorie coffee. It is wasn't for that, she would be under a 1000 calories a day. YIKES.
Anyways - here are a couple of routines that I did recently that some of you might like to try.
1.
3 sets of medium to heavy deadlifts, 8 reps
3 sets of hamstring curls on a stability ball, 8 reps
3 sets of 30 second superman holds (squeeze those glutes!)
3 sets of walking over a Kettlebell push-ups, 10 reps (5 each side)
1 set of 50 Kettlebell swings
Side plank with weighted side lateral raises, 8 reps, 2 sets each side
Booty Burn-out - 100 body weight hip thrusters and then a final hold for 30 seconds
2.
Kettlebell Turkish Get ups - 2 each side
Kettlebell Farmer Walks - 2 sets each side
Pull-ups and Walking Planks - alternating between the 2 exercises, 30 seconds on 15 seconds off, 3 rounds
Kettlebell Clean Squat and Push Press, 6 reps, each side, 3 rounds
Ended with a Tabata, alternating with: Jump Squats on a step and Handstand Holds
3.
Back Squats - 3 sets of 8 reps with medium weight, then finish off with a set of 15 reps with light weight
Reverse Lunges - 2 sets of 12 reps each side
Pistols - 2 sets of 10 each side (I do these assisted)
Reverse flies - 3 sets of 15
Handstand (or elevated) pushups - 3 sets of 5
Cash out - 3 sets of 20 competition burpees, 30 seconds rest in between sets
OHH I wish I had done this yesterday, but today's upper body for me. I haven't found any upper body workouts that I really like, so I've been coming up with my own routines so far. I'll do this workout tomorrow and let you know how it went! I've been using this lower body WO from FB and it's by far one of the hardest routines I've done: https://www.youtube.com/watch?v=jkDb-1L47x8
ReplyDeleteI've heard her talk about "earning your carbs" her advice about carbs to the different body groups doesn't make sense to me. There are simple and complex carbs, and simple carbs in general should be avoided as much as possible. And other than that, I really don't know how else to think of carbs. I've been trying to eat protein with every meal - peanut butter, fish, beef, eggs, etc... But because I'm a poor college student with another 4 years of school, I have to supplement with rice for most of my meals, and I really love eating rice!
Actually, for some people, if you drink caffeine and a lot of water, you literally won't have an appetite. I used to use that trick (I used to dance) to suppress my appetite on recital days, and it worked incredibly well. I would drink a cup of coffee in the morning with some oatmeal, and not be hungry for the rest of the day. I would continue with lots of water and tea through the rest of the day, fruit, and some small snacks like eggs, and altogether I would eat somewhere less than 1000 calories a day, but not feel hungry at all. In fact, I was super energized for the recitals, but I attribute it more to the fact that I completely avoided all processed food and drank more water than I normally do. When I cut carbs from my diet, I usually have tons of energy and eat very little. My friends always make fun of me for how slow I eat, but I could probably eat more sweets than them.
-AMinnow
Those are 3 separate workouts, I did not do those all on the same day!
DeleteI will have to check out that lower body WO link you sent - thank you.
I have heard that about caffeine before. I would love to experiment with it, but I HATE coffee, I HATE the way caffeine makes me feel, I have insomnia and migraine issues, so caffeine is a big fat detriment to both of those.
I am an ectomorph through and through and cannot survive on a low carb diet at all.
As far as not liking any upper body routines?
Try doing pull-ups, push-ups, military presses, renegade rows, reverse flies, and lateral raises. :)
Hi, I recommend Loving Fit-upper body workouts, if you are not yet familiar to those. Super hard workouts, especially the newest stuff, but I began with the older ones a few years back. Hard, but fun and creative stuff there. =D
DeleteI drink coffee, and it does control appetite a little bit, but not that much. I guess that works different ways to different people.
And Gina, I can not understand how Z can cope with 1300 calories. Wow. I don´t think she is sending that healthy diet message to the world at all. But obviously she looks amazing - but if that what she does is the way to be super lean, I am so not taking that road, my friends. Also, I think she has "taught" her body to work with so little, and she actually might gain weight quite easy, like she says. A couple years ago I was eating like a bird, my calories were around 1300-1500 mostly, and I shrank and shrank, and I was miserable. Now I eat 2000-2200 cals per day, sometimes even more, and I don´t gain weight.
OK, rant over, peace out, guys. =D
No, the rant is not over, sorry! =D
DeleteZ´s earning your carbs method drives me nuts. I mean seriously, we don´t need to earn our food, IMO. I think Z is a bit overreacting to blood sugar stuff and all, even though she is an active lady. I wonder has she ever followed her blood sugar levels daily. I have, I am active, I eat carbs, I don´t earn my food with workouts,and my blood sugar levels are perfect.
Now it´s over, I promise! =D
LOL! I loved your rant!
DeleteI'll try the first routine today! I have insomnia as well, but I lack a lot of energy in the morning, so I'll make myself a cup of tea and then have another cup of tea later in the day. I'm trying to decrease the amount of caffeine I intake, but coffee makes me tired and really messes up with my digestive system.
DeleteIrene, which workouts would you recommend from Loving Fit? I'm doing her push up challenge right now, and it's helping! I had to take a break from her upper body workouts because I was modifying almost everything and could barely do any push-ups, so now I'm doing a lot of tricep dips, bicep curls, crabs to dive bombers, renegade rows, reverse flies, and lateral raises. My push ups were pitiful and my form was awful, so I'm just focusing on the challenge right now. For Zuzka, she really trains herself to be that way! On one hand, I have to admire her self discipline, but on the other, I have to shake my head since that's not sustainable for a long time. I find that cutting out carbs from my diet helps my energy levels, but her timing on carbs is way off.
Irene! I'm with you on everything you said. When I cut back portion sizes (even salads), I notice crazy differences in body fat percentage. And even though I love the super lean look, it makes me sad how that is not a maintainable look for the rest of my life. And so, I find it crazy when Zuzka talks about "earning" your food, because it turns food into a treat, not a necessity. I have to say, much of what Zuzka says about blood sugar is not entirely correct. I think she does her homework, reads up on the material, but doesn't always fully/correctly understand it. I know she does a ton of internet research but I doubt she goes to high quality content sites. I think she just finds sites that confirm whatever she's looking for. I don't know any of this for sure, it's just a feeling I have when I read some of her "explanatory" blog posts (I am an MD and see this fallacy all the time in patients who educate themselves online).
DeleteAs to Loving Fit...those workouts are just awesome. I do the full body ones once in a while. With Tati, I feel "safe" because I know each exercise of a workout is effective and well thought out, not frilly or a "filler" to the workout. Everything has its purpose in the workout. I also do her older stuff because I like how little equipment she uses, and because I can keep up most of the time :-)
The 'earning your carbs' thing drives me insane, too. For the same reasons. I don't think food should be earned. If you want to earn your dessert or whatever, fine. I don't practice that, but I don't have much self control either! Haha!
DeleteUnknown: When I started, I could barely do a couple push ups. But I kept practicing: I always tried to add at least a few "real push ups" to every workout. Today, I can do a lot of fancy, difficult variations of push ups - just keep going, girl, you will get it, it´s just takes time. =D
DeleteHere are some suggestions from Loving Fit you could try: S&M Jane w/o, Love on Top w/o, Break the Rules w/o, Upper Body Bootcamp w/o, Combo Burn w/o... Sometimes I have to modify, because I don´t have a pull up bar, instead I do some kind of rowing exercise. If the exercises are too hard for you or you don´t have an equipment, modifying is completely fine! Even I have to do that once in awhile with her new stuff. =D
Sure, Z has an amazing discipline. Kudos to her. Somehow she makes it work, but like you said, it might not be sustainable.
M: I´m glad I am not alone with this one. =D I have to say that I also admire that super lean look, but for me, it is not possible. I´m lean, I have quite visible abs, but I also carry some fat, mostly on my hips. But I´m happy whit that -and I have to underline this: super lean does not mean super healthy. I´m glad I have realized that.
DeleteSometimes I feel like her diet post are full of propaganda... Just saying. =D I do understand the fact that not an active person, who has weight issues, can get a huge advantage to get in shape for cutting carbs. That´s fine. But Z is an athlete. Do athletes earn their carbs? I don´t think so. =D
Tatianna is the greatest! She is the one who really helped to progress with my fitness journey.
"helped me to progress with my fitness journey." Obviously I think all the words are not necessary. =D
DeleteLaura: Exactly! That "earn your food" has a really negative tone for me. Especially if you are already in good shape. Not my thing. I´m glad there are people like you who see through this. =D But surely everybody choose their own approach, and that´s fine. I just hope they really think about it, and not just follow Z´s advice blindly. =D
DeleteIrene, I'll have to try her workouts again! I always make sure to incorporate one of her challenges in my workouts, but sometimes I don't have time with studying and work since I can take FOREVER on her workouts! I used to only do her full body workouts and saw great results, but it's a bit hard to do them with my schedule right now. I'll try S+M Jane! I'll probably do her 6 day booty challenge next week since her workouts work best for me, and her workouts gave me a terrific lower body. I sit far too much, so that's probably why my lower body is just sagging.
DeleteGood luck, AMinnow! =D Tatianna´s booty challenge is great, I have done that.
DeleteI don't know if there is a negative way to describe something as athletic and muscular, unless that's an aesthetic someone doesn't necessarily want lol. She does say that she tends to gain weight easily, so I appreciated that she threw that in, a chink in the armor as it were. The other body types really seem to be as they are -- I'm an endomorph and have always had more fat than desired, although not an intolerable amount. However I am trying out a new approach to working out and hope that maybe my real body type can be identified. Am currently alternating between LISS and HIIT workouts daily and have already seen (and more importantly felt) results. I sleep better and look forward to workouts more. We'll see what happens -- I need some recovery before going back in to lifting heavy again, but I'm hopeful that this is a positive change.
ReplyDeleteThe only thing I need to continue to figure out is diet! Some sources say that fasted LISS is fine, but to definitely eat before HIIT so I'm going to try that as well. I also find that I'm not as ravenous on LISS days as on HIIT days. Guess there really is no one size fits all approach. I've been through so much trial and error but am actually hopeful this time. :)
Love your blog, Gina! I haven't commented much lately but have definitely been reading. Hope all is well on your front.
I know Liz - sometimes so much trial and error is involved and it takes time. It can be frustrating. HIIT makes me HANGRY, not just hungry. I have to be careful with workouts like that because then I just overeat and it just negates my efforts. I find strength work with resting between sets rather than circuit training has been working WAY better for me lately. I'm just not as hungry and it is such a relief.
DeleteAnd thank you so much. Glad you like my blog. I always enjoy your comments! :) xo
Plank hold is great for your abs, but adding the jumping jack movement with your feet drives this move to a whole new level! Adding a jump jack to the standard plank provides an excellent dynamic stability challenge that makes your abs scream as it engages your abdominal muscles even more, turn it into a great cardio workout that increases your heart rate, metabolic rate and burns even more calories...
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