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Highlander Program 12/3/22

www.highlanderprogram.com

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The Highlander helps strength athletes live stronger for longer by exploring how to add longevity practices into serious strength training.
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Highlander Program 12/3/22

Zone 2 + Gratitude

Doug Clinton
Dec 3, 2022
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Highlander Program 12/3/22

www.highlanderprogram.com
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The Highlander helps you live smarter and stronger for longer. Join fellow Highlanders training for longevity with our daily program:


Highlander Program 12/3/22

Here’s today’s Highlander Program:

Total investment of effort: At least 55 minutes.

Exercise — Cardio:

  • 25 minutes of zone 2 cardio on an incline. Do more time if you can, up to an hour, not more intensity. Keep your heart rate in your estimated zone 2 range the entire time. If you don’t know your zone 2 heart rate, use the MAF formula to estimate it.

Nutrition:

  • Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.

    • Don’t get lazy with diet on the weekend.

  • Eat at least 0.7g protein per pound of bodyweight.

  • Drink at least 80oz water.

  • Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).

Mental Power:

  • 20 minute device-free walk.

  • 5 minute meditation focusing on the area behind your forehead.

  • 5 minute journal topic:

    • Gratitude day: What are you grateful for? How can you share it? Who can you tell?

Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.

Life Enhancing Drugs and Tests: None.


Resources

Table of Contents to all Highlander Content

More on Zone 2 Cardio

The Three Strikes Diet

Why We Train for Mental Power



Disclaimer: The Highlander Program can scale from beginners to physical and mental training to the experienced. As with all new exercise and diet programs, consult with a doctor.

two person walking in the middle of tall trees
Photo by Casey Horner on Unsplash

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Highlander Program 12/3/22

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