Peak week schedule for 80 days obsession9/13/2023 ![]() (As I mentioned above, there’s a modifier in every workout so a beginner can follow that exerciser during each routine, if needed.) How difficult are the moves/exercises/steps in 645? The 645 program is ideal for the intermediate to advanced home exerciser (as Beachbody claims) and is for men or women.īUT, if you’re a beginner then you can (and should) definitely try out these workouts if they look fun to you. There is always one exerciser in each workout who demonstrates the exercises at a more beginner level (the modifier). There’s a range of skin colors, sizes and athletic ability among the cast but they all appear to fall between 20-30 years old. ![]() There are 8 different athletes (3 men and 5 women) that are used in different combinations in each of the workouts. You’ll see 4 exercisers plus Amoila in each workout. You’ll need an extra 5 feet in every direction to do some of those. You won’t need extra space to do any of the routines in 645, except for the Cardio 45 workouts. My goal is to impart the lessons I learn along the way to help you on your goal.How much space you’ll need for the 645 workouts… I’m constantly learning and growing in both my profession and personal fitness. Just because I’m a coach doesn’t mean I know everything. It took a complete shift in my mindset to realize this, and epiphanies like this are what make this field so fun. Those muscles will have more mass – not fat, mass. Will I gain back some of the weight? Most likely, but that doesn’t mean I gained back fat. I hit a plateau during Phase 3 because of some poor eating decisions, and carb cycling should help me break through it. Following the depleted nutrition doesn’t skew results and there is nothing deceptive about carb cycling. ![]() My judgmental side takes over more than it should, and I had to make sure it was locked up tight. I had to think long and hard about this before I decided to give it a go. I don’t want to skew my results to make it seem like I lost more weight/inches than I did and I don’t want my muscles to shrink. If you don’t follow the depleted nutrition, you haven’t failed to complete the program. Who is carb cycling for?Īnyone else who wants to give their bodies an extra push at the end. I repeat: breastfeeding mommas should NOT follow the altered nutrition plan. Who is carb cycling, specifically Deplete Day nutrition, not for?īreastfeeding mommas should not follow the altered nutrition plan during Peak Week. Not only can this have consequences for overall health, it can bring body composition gains to a standstill. I’m going to quote Precision Nutrition again because I think it’s important to retain the sources on this given the popularity of the low carb/high protein diet:įor example, as a result of long-term restriction, dieters may experience reduced metabolic rate, thyroid hormone output, sympathetic nervous system activity, spontaneous physical activity, leptin levels, and reproductive hormone output (Douyon 2002 Friedl 2000 de Rosa 1983 Klein 2000 Ahima 2000 Weyer 2001 Mansell 1988 Kozusko 2001 Dulloo 1998). Why is it important to cycle on a short-term basis? In the most basic format, carb cycling is a planned alteration of carbohydrate intake in order to prevent a fat loss plateau and maintain metabolism along with workout performance. Depleting the glycogen stores is a tactic used by bodybuilders and other fitness professionals, and is often referred to as carb cycling. If you already have abs, you’ll look extra ripped. Reducing the carbs we consume and adding in more protein taps the glycogen from our muscles. Why change the meal plan during Peak Week? The changes in the meal plan are what’s optional. Peak Week itself isn’t optional it’s a vital part of the program. It’s meant to allow us to give our peak performance and end the program strong.ĭeplete Days occur during four of these days – every day except for Leg Day and Booty Day. Peak Week is a showcase of two of the most difficult* workouts from each of the three phases. For those of us who started 80 Day Obsession on January 15th, we are in the thick of Peak Week and the optional Deplete Days nutrition plan.
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