First I am going to post the WOW and then I am going to write a little bit about nutrition. More and more information is coming out about lower carbohydrate eating. Again, not severely restricted but moderately restricted. You can read the facts below written by Laura Dolson who has ten years experience teaching and living low carb.
This is a gym-based workout for biceps, triceps and legs.
Warm Up
Biceps
These two exercises are performed back to back for 3 sets, rest between sets:
Negative Chins X10
If your strong enough
do dead weight chins
Incline bicep curls X10
Hammer curls 3X15
Wall ball or medicine ball slams 3X20 with 1 minute recovering between sets
Triceps
These two exercises are performed back to back for 3 sets, rest between sets:
Bar tricep push ups X10. On this one make sure your elbows point straight back, staying close to your body.
French press X8
Kick backs 3X15
Full burpee 3X20 with 1 minute recovering between sets
Legs
These two exercises are performed back to back for 3 sets,
rest between sets:
Walking lunges X10 steps in each direction
Back squats X8
Overhead lunges 3X15/side
Split jump (scissor jump) 3X20 (R/L counts as 1) with 1 minute recovery between sets
Perform full jackknife with a 2 count pause at the top 3X20
The following is from Laura Dolson's low carb diet guide. It outlines some of the main concerns that people have for living low carb.
Low Carb = No Carb
This misconception is the idea that a “low”-carb diet must be really really low in carbohydrates. You will read that low carb diets attempt to 'eliminate carbohydrates'. For example;
Fact: Not one low-carb diet author advocates this. Even Atkins
Induction, which is very low in carbohydrates, is not “no carb,” is only
meant to last two weeks, and actually can be skipped altogether,
according to the Atkins Web site.
Fact: Diet authors who recommend reducing carbs have all sorts of different ideas about carb levels.
Fact: The carbohydrate level should be adjusted to the individual.
Fact: Over the years, the “nutritional establishment” has been
gradually lowering the range of recommended carbohydrate in the diet, at
the same time condemning reduced-carb diets, some of which may be
recommending the lower end of the new “accepted range,” or close to it.
Example: Dr. Dean Edell, a prominent media physician, once stated that
the Zone Diet, a 40% carbohydrate, low saturated fat diet, “could be
dangerous” because it is too low in carbohydrates. The National Academy
of Sciences recommends that 45% to 65% of the diet be carbohydrate,
depending upon the individual.
Low-Carb Diets Will Damage the Kidneys
The reasoning here is that because people with kidney disease are
usually encouraged to eat LOW protein diets, a diet that is higher in
protein will CAUSE kidney disease.
Fact: This has never been shown to be the case, and, in fact, a
low-carb diet is often not higher in protein than the latest recommended
levels.
People Eating Low Carb Are Courting Heart Disease
Fact: In study after study, blood pressure, cholesterol,
triglycerides, and other markers for heart disease risk decline on
low-carb diets. Also, in one large long term study, even low-carb diets
with a lot of animal fat and protein did not raise the risk of heart
disease.
Low-Carb Diets Have Inadequate Fiber
The reasoning goes that since fiber IS carbohydrate, a low-carb diet MUST be low in fiber.
Fact: Since fiber remains undigested (in fact, it lessens the
impact of other carbohydrates on blood sugar), it is encouraged on
low-carb diets. Lots of low-carb foods are high in fiber, and on diets
that encourage carb counting, fiber does not enter into the calculation.
Because vegetables and fruits are mainly carbohydrate, people believe that they are not allowed on low-carb diets.
Fact: The opposite is true –- non-starchy vegetables are usually at the bottom of the
low carb pyramids
meaning they are the “staff of life” of the diet (replacing grains in
that role) and people who follow a low-carb way of eating almost always
eat more vegetables than the general population. For the most part,
vegetables and fruits ARE the carbs eaten when following a low-carb way
of eating.
