I know you’re big on HIIT and sprinting. But I notice for boxing that stamina is important and adding in some longer distance SS cardio helped me in the boxing gym on pads and in sparring. Optimal for aerobic capacity/boxing? Lets say for 4 rounds of sparring starting out and then upwards of even 8? Each round id 3 minutes of up and down heart rate activity
40 min lifting 20 min sprintx3 times a week
When is mental fortitude important for the first few days or weeks of a transition? I think I remembered Baraki speaking about this when cutting carbs on your lift programming, but where else in your experience with clients? How about elongating the timing between meals or cutting caffeine/set bed time and wake up time? I found after trying a ton of different diet patterns including your every 3 to 4 hours of eating for MPS, that eating twice a day, I was most compliant with macros and just overall calories.
I’m not really big on HIIT or sprinting at all, as I routinely program more steady state conditioning for folks than HIIT unless there’s a personal preference for one or the other.
I don’t really understand your question about mental fortitude or otherwise, but neither of us would recommend changing training because carbohydrates were reduced. Can you clarify your question?
1/ https://www.youtube.com/watch?v=7tsTwcOb_0k I learned about HIIT’s benefits from this lecture (incrediblt lecture btw, which I refer to a lot of people), and came to like it. I often will do 2x HIIT (sprinting) and 1x LIIS (ldr) for at least 3 cardio sessions in a week. I actually kind of do prefer HIIT for the reasons above. I also find LDR to be far more taxing than hit on my joints. During the pandemic, alternatives to LDR like swimming is not an option. Biking is my third random wheel. I live right outside NYC so the routes get a little circuitous and boring.
2/ Where do you find mental fortitude, I would say in lifestyle (sleep)/nutrition NOT performance, is something clients should have? For instance if I cut my carbs/cut sugar you just have to meet out a few days until you feel normal again and you realize the massive benefit of lowering carbs/abandoning a bad lifestyle. Would you say there are any other areas where one should have ‘mental fortitude’ in lifestyle changes, in your experience, around health?
3/ additional question. You reccomend single ingredient foods SIFs a lot. My cultural background is south asian and I find myself eating roti/naan a good bit. I thought whole wheat bread/Roti in particular has a lower glycemic index than something like rice or potatos (starchy single ingredient foods)?
So should I be eating wheat or are rice/potatoes (starchy) better to eat if I went with SIF?
Yes, HIIT is a good way to exercise, but as far as benefits over LISS for health- I don’t think we can say that. For performance, most sporting applications would be best served by doing both.
I’m not really sure what you’re asking, but it sounds a lot like “where do you find your willpower?” and I think that’s in error. If we’re having to rely on willpower over and over again to engage in certain behaviors, that’s problematic. I would aim to setup your environment (with nudges and shoves) such that the behaviors you’re trying to engage in are the default behavior and the behaviors you’re trying to avoid are harder to do.
I think eating less processed foods can be a way for some individuals to reduce consumption of highly palatable, energy dense foods and increase the quality of the dietary pattern. It’s not a hard rule that everyone has to follow and I don’t think rice or potatoes are more health promoting than whole wheat foods.