Feed, Fast, HIIT – May 2015 ♥️

This topic contains 4 replies, has 2 voices, and was last updated by  rockyromero 5 years ago.

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  • Renewing success..

    Goal for this month:

    Starting Weight:

    Tracking Weight:

    Feed, Fast, HIIT:

    Hello Rocky, I have been reading your past inspiring threads on HIIT and FD. Just staring with HIT now, I wonder if you can a question for me? The fast strength sets ( from app and book), do we need to do two or three sets of them at one session? Or more?

    Goal for this month: 180 lb

    Starting Weight: 196 lb

    Tracking Weight: 187 lb


    Feed, Fast, HIIT:

    Fasting: Mo-Tu, Th-Fr for dual 36 hours
    Strengthening: Weights
    Sprints: Treadmill

    With summer so close, my workouts are more consistent and so is my fasting…

    @lotus123

    “The fast strength sets ( from app and book), do we need to do two or three sets of them at one session? Or more?”

    Thanks for your question & please excuse the delay in responding.

    I vary the sets for either one or three depending on what results wanted.

    For smaller muscles, like biceps & triceps, I will do 3 sets with lighter weights. This provides definition and gives a toned look. Usually, I will use hand weights for this.

    For larger muscle groups, like legs and lower body, I will do one set with heavy weights. Squats are great with heavier weights from 200 to 300 lbs. I will attempt to do higher weights like I used to before.

    With a timer, I will have a count of 20 seconds for each set and do as many reps in that time. This is followed by a 10 second rest.

    It helps to have the timer for having a target to aim for.

    I will do sprints last with 8 reps of 20 seconds sprint and 10 second rest in between.

    This will provide strength and endurance in a brief amount of time.

    I also find that I can do workouts on fasting days and still feel strong when performing.

    Let me know how your workout is progressing?

    Here’s a graphic of my weight fluctuations:

    My Weight Chart:<br>Weight Chart

    I’m noticing a pattern here.

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