4x4

[@MyMd1111]

Interting. But I'm not a fan of the subscription model. Will definetly try the 4x4, have to work more on my VO2/Cardio again...........

[@AngusLogan]

Agreed, I got my lumen before the subscription model. However you can now use it to measure. I should probably make a video about it. Here’s a post about the 4x4 I wrote recently, it’s been a game changer for me. One of the big effects in metabolic health is exercise. But have you noticed high lumen numbers when you are over training? Over reaching can happen when you are stressing the body with high intensity too often and under eating. This can change your cortisol to testosterone ratio (yes ladies too) Getting the balance between training and recovery is key especially if you’re looking to lose fat. Because over all energy availability is lower this hinders recovery. I like to set up workouts and recovery with data as a recovery guide. A lot of you have Oura, whoop and other wearables that measures resting heart rate (RHR) and heart rate variability (HRV), this is a short guide on how to set you your workouts and recovery. Using your HRV and heart rate data in Ōura or similar wearable. As I’ve gotten older (44) I don’t have the same recovery as I did when I was younger. So I need to be more mindful about training and recovery. The first thing I’ll organise is high intensity as this is the most demanding stressor of the week. My choice just now is a 4x4 on an indoor bike. Which is 4 mins on and 4 mins rest 4 times. The guide I use for myself and clients for high intensity is: If your RHR is under 60 you can do two a week. If it’s over 60 you can do one per week. ( not a perfect rule just a guide) Where you place these high intensity bouts in your week will dictate your recovery strategy. As my heart rate is in the 40s I do two per week. I do mine on a Thursday morning and a Sunday morning. Because this is after my days rest days. I’ll explain why. Generally on my days off training Wednesday and Saturday, I’ll have more calories which means glycogen stores will be top up. Moreover, I’ll aim to do more steps which is great for active recovery. ❤️‍🩹 If you have a lot of stress or are in burnout I don’t recommend any high intensity. Doing my high-intensity 4x4 on a Thursday morning and Sunday morning I’ll generally be fully recovered indicated by a low RHR and high HRV reading in the morning. For yourself, think about when you are your most recovered? Or if you only have limited days and times to workout, how can you boost recovery so you are peaking for your hard training days? Tips: Avoid alcohol, don’t be under-fuelled, regular bedtimes, space out hard training days. Optimising recovery for maximum effort is key for optimal performance. The days after your high intensity expect a raise in RHR and a drop in HRV. This way you know you’ve stressed the system. 🚫Stress+ stress + stress = over-reaching 🚫Recovery + recovery = de-training 🌟Stress + recovery = adaption. Each week since doing this method I’ve increased my output, overall watts, and distance have increased and my Vo2 max has increased from 42 to 53 In 6 weeks. Remember the main purpose of exercise is to improve performance. To achieve this you need the right balance of training to recovery. If you are working out every day and not improving you are just spinning your wheels. My Thursday effort is at 80-90% max effort and Sunday is 90-100%, as I wasn’t recovering from two all-out efforts per week. After these workouts lumen recommends to carb up. Do this even if you are in fat burning after! This starts the recovery process. Next: I add my other workouts. Which is zone 2, 20-30min, more if I have time and weights/ strength training. I split my strength workouts into push, pull and legs. However, most people would do better doing a full body on strength days. 📝 Quick note on strength, I’ll do 2-5min rest between sets. Lifting heavy. Zone 2 helps with recovery and is less taxing Weights can be taxing but both push and pull days are upper body and are less taxing than legs which is on Tuesday. To give maximum dist ance from the 4x4s. This is what my week looks like using recovery as a guide. 🟢active recovery 🔵 low/ medium intensity or fatigue work 🔴 high intensity high fatigue work 🔵Monday zone 2 + weights pull 🔴Tuesday zone 2 and weight lifting legs ( away from 4x4s) 🟢Wednesday active recovery 🔴Thursday 4x4 am /pm weights push 🔵Friday zone 2 (in the future I would like to add a workout here) 🟢Saturday active recovery 🔴Sunday at maximum recovery for maximum effort 4x4 Grab a bit of paper and plan your week with some high intensity to recovery, see how it impacts your Metabolic health. 🟢 active recovery 🔵 low/ medium intensity or fatigue work 🔴 high intensity high fatigue work Hope this helps. Angus Personal Trainer | Metabolic Coach Hey there! I've been dedicated to guiding individuals on their metabolic journeys since 2011 as a personal trainer and metabolic health coach. If you're seeking personalized assistance, book a call directly with me You can book here calendly.com/anguspt/121 Or Dingwall only For a 1:1 no sweat consultation at Unit 6 fitness: Dingwall You can book here calendly.com/anguspt/nosweat Lumen Lumen link lumen.me?aff=276 Amazing discount code: LOGAN for a huge saving. Macro factor When you download MacroFactor you get a week's free trial, but you can extend this if you use code ANGUSLOGAN where it asks you for an affiliate code. I think 2 weeks is plenty to see if you’ll love it. Apple App Store apps.apple.com/gb/app/macrofactor-macro-tracker/id1553503471 Google play store play.google.com/store/apps/details?id=com.sbs.diet&pli=1