How I Cook and Eat Everything I Crave
Because many of you have expressed a desire to cook certain recipes from here but don't know how to balance dieting with cravings, and because I'm often asked if I really eat everything I post on the site, today I offer you a guaranteed survival technique in the kitchen 😉
As you know, everything I post on the site is first tested by me and if I'm very satisfied with the result then it makes it here. Likewise, the "survival technique" I will describe here is tested and works wonderfully.
Obviously you understood from the photo that it's about running - yes, it's about 30-40 minutes of running 2-3 times a week.
I started running many months ago and because I hadn't run in a long time, I took it slow, following a tried-and-true "recipe". The training program spans 9 weeks and is designed so that those who weren't friends with running can eventually run 5 km without problems (Couch to 5K).
Each week there are 3 workouts and in each workout running is alternated with walking in several sets. Thus, "60 s run / 90 s walk X 8" means: 60 seconds running, 90 seconds walking, the series being repeated 8 times.
Below you'll find the entire translated and simplified program, and if you want to print it, you can download the PDF version here
| Week | Workout 1 | Workout 2 | Workout 3 |
|---|---|---|---|
| 1 | 5 min warm-up 60 s run / 90 s walk X 8 | 5 min warm-up 60 s run / 90 s walk X 8 | 5 min warm-up 60 s run / 90 s walk X 8 |
| 2 | 5 min warm-up 90 s run / 2 m walk X 6 | 5 min warm-up 90 s run / 2 m walk X 6 | 5 min warm-up 90 s run / 2 m walk X 6 |
| 3 | 5 min warm-up 90 s run 90 s walk 3 m run 3 m walk X 2 | 5 min warm-up 90 s run 90 s walk 3 m run 3 m walk X 2 | 5 min warm-up 90 s run 90 s walk 3 m run 3 m walk X 2 |
| 4 | 5 min warm-up 3 m run 90 s walk 5 m run 2.5 m walk 3 m run 90 s walk 5 m run | 5 min warm-up 3 m run 90 s walk 5 m run 2.5 m walk 3 m run 90 s walk 5 m run | 5 min warm-up 3 m run 90 s walk 5 m run 2.5 m walk 3 m run 90 s walk 5 m run |
| 5 | 5 min warm-up 3 m run 90 s walk 5 m run 2.5 m walk 3 m run 90 s walk 5 m run | 5 min warm-up 8 m run 5 m walk 8 m run | 5 min warm-up 20 m run |
| 6 | 5 min warm-up 5 m run 3 m walk 8 m run 3 m walk 5 m run | 5 min warm-up 10 m run 3 m walk 10 m run | 5 min warm-up 25 m run |
| 7 | 5 min warm-up 25 m run | 5 min warm-up 25 m run | 5 min warm-up 25 m run |
| 8 | 5 min warm-up 28 m run | 5 min warm-up 28 m run | 5 min warm-up 28 m run |
| 9 | 5 min warm-up 30 m run | 5 min warm-up 30 m run | 5 min warm-up 30 m run |
Anyone who has cooked at least one recipe from the site knows that when you follow all the steps the result is guaranteed, the same goes for this program.
Some useful things tested on my own skin:
- music helps
- after week 5-6 I bought a pair of running shoes suitable for my foot
- it's more pleasant when I run in the park where others are doing the same
On your marks, get set, GO!