Join Date: Jan 2011
Location: Toronto, Ontario
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I'm not sure how old you are but here's some advice. Right now I'm only doing Insanity for maintenance 4 times a week but I have done Insainty twice before.
-Ice your knees after every workout even if they don't hurt.
-If you skip a day, it's okay. Everybody has other priorities and the older you are that extra day of rest actually can help you. Try not to skip too many days in a row though.
-Sleep more. Your body will need it.
-Clean up what you eat. You don't have to follow their diet. I didn't but you will see better gains if you follow their diet. For me I just cut out sugar from juice, pop, and sweets.
-Carbs are not bad for you. Your body will need it for any HIIT program. Make sure you get carbs. I suggest a 40/50/10 macro of protein/carb/fat. If you are on a no-carb diet you will burn out.
-Your goal is to be fit for next season which is great but try no to use a scale as the primary indicator of how you are doing. I actually gained weight the first time I did the program but I still lost an inch around my waist. The mirror is the best indicator and you can also track your progress with weekly photos.
-First month program will be tough at first but it's only prep for the second month. The second month workouts are closer to an hour and there is plenty of jumping in the second month. Keep icing your knees.
-For the second month, EAT MORE. I am deadly serious on this. It's one of the most counter intuitive things ever - eating more to lose body fat. Your body is going to demand extra food and if you deny it you will not get stronger and your body is going to hold onto whatever fat you have. You will feel like crap and it will become difficult to continue. When I first did Insanity I needed to eat almost 3000 calories a day for the second month. Before I was eating only 2400 calories and my body fat percentage didn't budge because at 2400 calories plus second month Insanity, it was putting my daily calorie intake AT my basal metabolic rate. My body thought it was in shock so I drastically started eating more to "trick" my body into thinking that I'm not in a crazy deficit. You can search online to find out what your basal rate is and what your maintenance caloric intake is. Do not go below the basal number on a weekly basis. When punching in the multiplier for maintenance calories, treat insanity as highly active and working out as 7 days a week. To lose fat, subtracting 500 calories from the maintenance number is okay for men but I wouldn't go more than that.
-Once you complete Insanity stop eating the extra calories. Eat according to your fitness level.
-Drink lots of water.
-Dig deep and have fun.
Last edited by Clarion; 07-03-2013 at 10:17 AM.