As you work up, think of it as an average. So you jog the straights, run downhill and walk uphill. That will average you to your 15-minute miles.
Over time, you learn to change your gait so 15s are pretty unstressful. Most people stroll with their pelvis way out front and their head and shoulders leaning way back; this is not the way of the forced march.
Ok, so you are actually jogging? I thought it was a fast walk.
You will be eventually, but it sounds like youāre not yet able. Iām just going off my experience, but folks got the ability to walk 15 minutes by just ensuring every mile took 15 minutes - however they had to get there. Over time, their gait improved and they could just walk it.
I guess to caveat, I just now paid attention to the sub forum Iām in. I donāt know the context of the 15 minute miles (maybe just walking comfortably brisk is the goal). Iām just talking how to quickly build the ability to walk 15 minute miles.
ah ok, that makes sense.
A 15-minute walked mile is on the faster end of the spectrum. Itās just below the speed where youād feel the need to jog if using a treadmill.
So if most people walk between 2.5 and 4 MPH, thatās a 15 to 22 minute mile. Usually men are faster than women, then thereās stride length, etc. Even personality plays a roll it seems, with Type Aās ā high achievement traits, competitiveness, impatience ā walking faster than Type Bās.
But all that aside, donāt sweat the small stuff. The idea is walk at a rate faster than a casual stroll, but thereās no need to go nuts and start using a smart watch. Itās not like your body says, āWait, thatās just 3.6 MPH. No fat loss for you!ā
And yes, even a slight hill/incline can make a big difference, burn more calories, and tax the cardiovascular system more. Naturally, a hill will slow you down a bit too, but that incline has its own little benefits.
Is the level 1 v-diet the same as velocity diet 4.0?
Just ordered the kitā¦looking forward to trying itā¦disclipline will be my biggest challenge when it comes to the diet
I think youāll be surprised. The #1 complaint weāve had about the V-Diet is (wait for it) ā āI feel too full.ā Not a bad problem to have on a diet.
However, thereās mechanical hunger (empty stomach) and then thereās habits and triggers. For example, I can be what I call a āprocrastination eater.ā I need to do a task Iām not looking forward to doing so I think, āIāll do it, but first, a snack!ā I have to stop myself and say, āAre you really hungry?ā Usually not.
Others may struggle with snacking in the front of the TV (hungry or not) or always stopping for that 300-calorie Starbucks drink in the morning. Itās a ritual, not a need for calories.
Triggers often have to do with time. Example: You eat at 11AM and are satisfied. Later you notice itās noon and think, āLunch!ā then realize youāre full.
Anyway, keep things like that, along with emotional eating, boredom eating, etc. in mind.
Here is my plan
wake up at 3am, leave home at 4am and drink surge on my way to the gym at 5am, fullbody workout darden workout for 20 to 25 minutes, leave gym and drink shake on way to work by 6amā¦this will be m/w/f
830 am drink shake
11 to 1130 amā¦healthy meal at the work cafeteria (we actually have healthy meals for 6 bucks at work)
2pm drink shake when i leave work
3pm walk for 30 to 60 minutesā¦about 3 miles
5pm drink shake
6pm read
630 pm sleep
Chris are people moving to eliminating the shakes once they are done with the velocity diet for 28 days? Or how are they transitioning off the velocity diet?
that makes a lot more sense. My Apple Watch tells me how fast Iām going and if Iām really hustling during a walk, I can get below a 20-minute mile, maybe a 19-minute mile. To hit a 15-minute mile walk I actually need to jog, which then becomes another workout.
Thereās no need to ātransitionā as we had V-Dieters do with the older versions of the plan. Back then, there was no solid meal or supportive supps like Superfood and Flameout. All of those round out the diet, fill in any nutritional gaps, and make it doable for as long as a person wants to do it. (The very early versions of the plan contained nutritional gaps and fewer calories, which was fine since it was just a 4-week jump-start plan.)
Generally, with any diet, youād want to bump up to more of a maintenance level of calories, keeping protein as high as a gram per pound of bodyweight for most people. Since the V-Diet ensures thereās no muscle loss, there shouldnāt be any fat gain caused my metabolism issues, unless of course a person goes nuts on junk food and stops training.
What I would do is keep at least one protein pulse per day, and keep the Micellar Curcumin since it limits the amount of fat you regain after you finish a calorie-restriction diet (along with killing baby fat cells and other benefits that keep you lean). Make all other meals like the solid meals during the V-Diet: clean with plenty of protein. I would avoid wheat, but donāt fret about other carbs like rice, potatoes, and oats. I know the wheat thing is debatable, but since Iāve never once seen it NOT work, Iām stickinā with the suggestion.
You could also add some Eternal Warrior style metcon work or whatever type of harder conditioning you enjoy.
I donāt completely trust the smart watches honestly. I know how āoffā they can be with things like calories burned. Iām sure the Apple watch is pretty good with speed and distance, but I wouldnāt totally trust it. Still, a handy tool that can be motivating for many. Just donāt get too obsessed with the numbers.
Interesting information. Iāve been a long time follower of Stan Efferdingās vertical diet. Lots of lean beef rice and oranges among other micronutrient rich foods.
Some day Iāll give the V Diet a go. I have always struggled on fat loss diets because I tend to make them someone extreme and I mentally donāt do well cutting calories by a lot.
Thanks for the reply Chris!
You certainly could do this, yes. I would find some exercises that you like a LOT. For most:
Vertical Press
Vertical Pull
Deadlift variation
Ab wheel or Hanging bent knee leg raise
Something you like.
Keep the reps at just like two sets of five. Focus on sticking to the V Diet. Andā¦walk. Walk.
Thatās a good perspective but Iām a nerd and love numbers and consequently, obsessing about them too. 
is it ok to use skim milk for the metabolic drive shakes?
how about butter on the potato/yam/rice?
Skip the milk. Itās not needed for flavor or texture since Metabolic Drive is perfect as is, and it adds calories and junk carbs. Also, this is my highly biased opinion, milk is overall not that great for you. Iāve never seen a person NOT lose fat and feel better when they drop the milk. Iām not anti-dairy or anything, but milk itself is overrated (and itās a terrible protein source when you run the actual numbers). I know, I know, āsquats and milk!ā Thatās what the bloated coaches say at leastā¦ but Iām not a fan.
Adding a bit of butter or preferable ghee is fine for the solid meal if you keep the calories in check.
Awesome, thanksā¦delivery expected on monday
