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<!DOCTYPE html>
<html>
<head>
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<title>Agni Kai - The Ultimate Fitness Framework</title>
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<meta property="og:title" content="Agni Kai - The Ultimate Fitness Framework">
<meta property="og:description" content="Get & Stay Fit. Fast.">
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<body id="page-top">
<nav class="navbar navbar-light navbar-expand-md navbar navbar-expand-lg fixed-top" id="mainNav">
<div class="container">
<a class="navbar-brand js-scroll-trigger smallbrandlogo" href="#" ></a>
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data-toggle="collapse"
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aria-expanded="false"
aria-label="Toggle navigation"
value="Menu">
<i class="fa fa-bars"></i>
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id="navbarResponsive">
<ul class="nav navbar-nav ml-auto">
<li class="nav-item nav-link js-scroll-trigger" role="presentation"><a class="nav-link js-scroll-trigger" href="#diet">Diet</a></li>
<li class="nav-item nav-link js-scroll-trigger" role="presentation"><a class="nav-link js-scroll-trigger" href="#workout">Workout</a></li>
</ul>
</div>
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</nav>
<header class="masthead agnibigheader">
<div class="intro-body">
<div class="container">
<div class="row">
<div class="col-lg-8 mx-auto">
<h1 class="brand-heading agnibigheaderlogo"></h1>
<p class="intro-text">The Ultimate Fitness Framework.<br></p><a class="btn btn-link btn-circle js-scroll-trigger" role="button" href="#about"><i class="fa fa-angle-double-down animated"></i></a></div>
</div>
</div>
</div>
</header>
<section id="about" class="content-section text-center">
<div class="container">
<div class="row">
<div class="col-lg-8 mx-auto">
<h2 style="margin-bottom: 18px;">THE GOAL</h2>
<p style="margin-bottom: 18px;"><strong>Primary</strong>: Fast and Safe weight loss and subsequent <strong>athletic</strong> weight maintenance.</p>
<p style="margin-bottom: 60px;"><strong>Secondary</strong>: muscle loss prevention and increase in strength & agility.</p>
<h2 style="margin-bottom: 18px;">THE METHOD</h2>
<p style="margin-bottom: 18px;">TLDR: IM + Keto + Deficit + Strength Training (linked in footer).</p>
<p style="margin-bottom: 18px;">You don't need to buy anything. </p>
<p>This website is open-source, allowing anyone to contribute <a href="https://github.com/agni-kai/fitness.agnikai.io" target="_blank">on Github</a>. </p>
</div>
</div>
</div><a class="btn btn-link btn-circle js-scroll-trigger" role="button" href="#diet"><i class="fa fa-angle-double-down animated"></i></a></section>
<section id="diet" class="download-section content-section text-center" style="background-image:url('/assets/img/downloads-bg.jpg');">
<div class="container">
<div class="col-lg-10 mx-auto">
<h1>DIET</h1>
<div class="text-light" role="tablist" id="accordion-diet">
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-diet .item-1" href="div#accordion-diet .item-1">Getting started</a></h5>
</div>
<div class="collapse item-1" role="tabpanel" data-parent="#accordion-diet">
<div class="card-body">
<p class="card-text">Start with Intermitttent Fasting 16/8 protocol.</p>
<p class="card-text">Work towards 20/4 or even One Meal a Day (OMAD) within 1 to 3 weeks.</p>
<p class="card-text">Try Fasting for 24 and then 36 hours at the end of weeks 2 & 3.</p>
<p class="card-text">Start tracking your calorie, protein & carbs intake.</p>
<p class="card-text">Read nutrition labels and weigh your portions.</p>
<p class="card-text" style="margin-bottom: 0;">I like to keep track of my meals on paper in the following format: </p>
<p class="card-text" style="margin-bottom: 35px;margin-top: 4px;font-size: 15px;font-weight: bold;">· Food Name - kCal / Protein g. / Fat g. / Carbs g.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-diet .item-2" href="div#accordion-diet .item-2">Intermittent fasting</a></h5>
</div>
<div class="collapse item-2" role="tabpanel" data-parent="#accordion-diet">
<div class="card-body">
<p class="card-text">Intermittent Fasting (IF) is the Foundation of Agni Kai's diet. </p>
<p class="card-text">It's the most effective & easiest part to follow and by itself may lead to calorie intake reduction and weight loss.</p>
<p class="card-text">It also prepares your body for Ketogenic diet.</p>
<p class="card-text">20/4 schedule is recommended.</p>
<p class="card-text">After the first 3 weeks - 24 to 48 hours fasts can be used to speed up weight loss on a weekly / bi-weekly basis.</p>
<p class="card-text">Fasting Window is <strong>Critical</strong> and means <strong>0 calories</strong>. No cheating.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-diet .item-3" href="div#accordion-diet .item-3">Calorie deficit</a></h5>
</div>
<div class="collapse item-3" role="tabpanel" data-parent="#accordion-diet">
<div class="card-body">
<p class="card-text">There's no other way about it, if you want to lose weight - you have to eat less. </p>
<p class="card-text">This diet's goal is to change your eating habits, so you can maintain it forever, without gaining the weight back. </p>
<p class="card-text">Use <a href="https://ketogains.com/ketogains-calculator/" target="_blank">Macro Calculator</a> to learn your caloric needs & don't push yourself more than 40% deficit.</p>
<p class="card-text">Re-adjust your Macros every 10 pounds.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-diet .item-4" href="div#accordion-diet .item-4">Keto</a></h5>
</div>
<div class="collapse item-4" role="tabpanel" data-parent="#accordion-diet">
<div class="card-body">
<p class="card-text">Ketosis is a metabolic process that allows you to use fat as an energy source.</p>
<p class="card-text">That includes fat you consume with food and your own body fat.</p>
<p class="card-text">If you got used to high-carb diets (bread, fruit, sugars, grains, cereal) - Keto could be an issue for the first few weeks (Keto Flu).</p>
<p class="card-text">Use IF & deficit before starting Keto to make it easier. </p>
<p class="card-text">Hydrate aggressively & significantly increase your electrolytes consumption.</p>
<p class="card-text">Transition to 20g Net carbs within 3 weeks, use Peanut Butter, Bread & Whole Milk as the primary source of carbs during this period.</p>
<p class="card-text" style="margin-bottom: -1px;">Learn More:</p>
<div class="row text-center" style="width: auto;">
<div class="col-8 col-sm-4 offset-2 offset-sm-4" style="min-width: none;max-width: none;width: none;">
<ul class="text-left" style="margin-bottom: 16px;width: 140px;">
<li><a href="https://reddit.com/r/keto" target="_blank">r/keto</a></li>
<li><a href="https://redit.com/r/ketogains" target="_blank">r/ketogains</a></li>
</ul>
</div>
</div>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-diet .item-5" href="div#accordion-diet .item-5">Supplements</a></h5>
</div>
<div class="collapse item-5" role="tabpanel" data-parent="#accordion-diet">
<div class="card-body">
<p class="card-text">Pre-workout: glutamine, electrolytes, zero-carb pre-workout (contains creatine, caffeine and beta-alanine).</p>
<p class="card-text">Post-workout: glutamine, creatine, electrolytes.</p>
<p class="card-text">Simple Creatine Monohydrate works well and doesn't have any carbs in it.</p>
</div>
</div>
</div>
</div>
</div>
</div>
</section>
<section id="workout" class="download-section content-section text-center" style="background-image:url('/assets/img/downloads-bg.jpg');">
<div class="container">
<div class="col-lg-10 mx-auto">
<h1 class="text-center">WORKOUT</h1>
<div id="hidden-tabs" style="margin-bottom: 0px;">
<ul class="nav nav-pills nav-fill text-light" id="hidden-basic-advanced" style="margin-bottom: 8px;margin-top: 4px; display:none;">
<li class="nav-item" style="margin-right: 0px;padding-right: 0px;padding-left: 0px;margin-left: 0px;">
<a class="nav-link text-light" role="tab" data-toggle="pill" href="#tab-workout-basic" style="background-color: rgba(147,103,103,0);padding-top: 0px;padding-left: 0px;padding-right: 0px;padding-bottom: 0px;">
<h5 class="text-right sub">BASIC</h5>
</a>
</li>
<li class="nav-item">
<a class="nav-link active text-light" role="tab" data-toggle="pill" href="#tab-workout-advanced" style="padding-top: 0px;padding-right: 0px;padding-bottom: 0px;padding-left: 0px;">
<h5 class="text-left advanced sub">ADVANCED</h5>
</a>
</li>
</ul>
<div class="tab-content">
<div class="tab-pane active" role="tabpanel" id="tab-workout-advanced">
<div class="text-light" role="tablist" id="accordion-workout">
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-1" href="div#accordion-workout .item-1">50%-75% intensity</a></h5>
</div>
<div class="collapse item-1" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text">It's expected that you're already familiar with basic barbell exercises and have done <a href="https://reddit.com/r/stronglifts5x5" target="_blank">r/Stronglifts5x5</a> for at least a month. </p>
<p
class="card-text">You want to know your 1 Rep Max (1RM) weights, but ideally, you should use your 3 Rep Max as 100% to scale down from.</p>
<p class="card-text">Remember: it's critical to avoid micro-injuries to keep working out & continue the weight loss.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-2" href="div#accordion-workout .item-2">Daily workouts</a></h5>
</div>
<div class="collapse item-2" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text">Agni Kai's primary goal is weight loss. </p>
<p class="card-text">Although muscle growth & pure strength gains are very likely to occur, avoiding losing muscle mass is only a secondary goal. </p>
<p class="card-text">By reducing your regular workouts to 50%-75% intensity, you will allow your body to recover faster between the workouts, making daily gym trips not only possible but also more productive.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-3" href="div#accordion-workout .item-3">Work out fasted</a></h5>
</div>
<div class="collapse item-3" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text">Working out fasted can be hard at first, but will ultimately lead to increased energy levels and "unstoppable" feeling. </p>
<p class="card-text">This is achieved when your body produces catecholamines to convert white fat cells to brown fat cells which are more readily burned.</p>
<p class="card-text">This speeds up initial weight loss and becomes especially important at 15% body fat and lower.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-4" href="div#accordion-workout .item-4">Full Body COMPOUND Exercises</a></h5>
</div>
<div class="collapse item-4" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text">Barbell exercises from <a href="https://reddit.com/r/stronglifts5x5" target="_blank">r/Stronglifts5x5</a> engage bigger muscle groups, which works better for strength training & weight loss.</p>
<p
class="card-text">50%-75% intensity reduction should allow working multiple muscle groups in the same workout. Increasing weight loss speed and supporting simpler, daily schedule.</p>
<p class="card-text">Smith Machine is NOT recommended. </p>
<p class="card-text">Overhead Press & Dumbbells Exercises should be done standing unsupported.</p>
<p class="card-text">Naturally balancing yourself will engage core and legs, force you to use realistic weights and prevent injuries & bad technique. </p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-5" href="div#accordion-workout .item-5">Sets & Reps</a></h5>
</div>
<div class="collapse item-5" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text">50-75% intensity for main sets (3 sets). You want to use the weight that should cause failure within 8-12 reps and do only 6 to 10 reps respectively.</p>
<p class="card-text">70-80% intensity for strength sets (2 sets). You want to use weights that will cause failure within 6 reps and do 1-2 reps less. </p>
<p class="card-text">Remember: avoiding micro-injuries & next day soreness is a key to daily workouts.</p>
<p class="card-text">Don't get too excited and over-workout when your energy levels start to rise. This easily can kill your next day workout, or make it harder to maintain the diet.</p>
<p class="card-text">Start with 2 main exercises per day, e.g. Bench Press + Deadlift one day & Overhead Press + Squats the next one.</p>
<p class="card-text">Scale to 3-4 main barbell exercises during weeks 4 to 6.</p>
<p class="card-text">Depending on your fitness levels - start with 1 to 3 reps of main reps per exercise.</p>
<p class="card-text">Scale up to 2 strength sets + 3 main sets per exercise as you see fit/energy levels allow.</p>
<p class="card-text">Adding callisthenics & additional dumbbell exercises in between main sets is a great way to increase your fitness but should be avoided for the first 3-4 weeks for beginners.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-6" href="div#accordion-workout .item-6">ADDITIONAL EXERCISES & IN Between Sets</a></h5>
</div>
<div class="collapse item-6" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text"> If you’re doing pushing/pressing exercises, you should add pulling exercises on the same day.</p>
<p class="card-text">You can do it between exercises with more intensity, or between sets with less.</p>
<p class="card-text"><strong>Pull-Ups</strong> work well in between sets of Overhead Press & Bench Press.</p>
<p class="card-text"><strong>Dips</strong> work with Barbell Row & lower intensity Deadlifts. </p>
<p class="card-text">For callisthenics - use a <strong>single set of 50%-75% reps </strong>in between main sets. Or 3x50-100% reps as the main exercise.</p>
<p class="card-text">Don't forget to listen to yourself to avoid injuries and hydrate & stretch in between sets.</p>
<p class="card-text">Other dumbbell exercises that work well in supersets and/or as additional exercises: front delt hammer raises, curls, curls to overhead press, bent-over row.</p>
</div>
</div>
</div>
<div class="card bg-dark">
<div class="card-header" role="tab">
<h5 class="mb-0"><a class="text-light" data-toggle="collapse" aria-expanded="false" aria-controls="accordion-workout .item-7" href="div#accordion-workout .item-7">20min run</a></h5>
</div>
<div class="collapse item-7" role="tabpanel" data-parent="#accordion-workout">
<div class="card-body">
<p class="card-text">I like to have 20-30 min run after the workout.</p>
<p class="card-text">It's pretty much free 200-400 calories burned and also can be used as a good insight into your energy levels.</p>
<p class="card-text">When fully fat adapted - run should feel effortless, with no liver pain (side stitch) at 50-75% speeds.</p>
<p class="card-text">Start slow and raise speed every 1-2 minutes, find the speed that allows you to feel "some action", but doesn't require mental effort to stay on.</p>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</section>
<div class="bg-dark newsletter-subscribe">
<div class="container">
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<h2 class="text-center text-light">Subscribe for UPDATES</h2>
<p class="text-center" style="margin-bottom: 0;">Best way to keep in touch is to follow us on GitHub.</p>
<p class="text-center" style="margin: 0px;margin-bottom: 24px;">Or you can subscribe for updates here.</p>
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<div class="col-12 col-sm-6 col-md-3 order-2 item">
<h3>Tools</h3>
<ul>
<li><a href="https://ketogains.com/ketogains-calculator/" target="_blank">Macros Calculator</a></li>
<li><a href="http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy" target="_blank">Body Fat % Calculator</a></li>
<li></li>
</ul>
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<h3>About</h3>
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<li><a href="https://github.com/agni-kai/fitness.agnikai.io/blob/master/CONTRIBUTORS.md">Contributors</a></li>
</ul>
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<div class="col-12 col-sm-6 col-md-4 order-4 item">
<h3>Learn more</h3>
<ul>
<li><a href="https://www.reddit.com/r/keto" target="_blank">r/keto</a></li>
<li><a href="https://www.reddit.com/r/ketogains" target="_blank">r/ketogains</a></li>
<li><a href="https://www.reddit.com/r/intermittentfasting" target="_blank">r/intermittentfasting</a></li>
<li><a href="https://www.reddit.com/r/stronglifts5x5" target="_blank">r/stronglifts5x5</a></li>
</ul>
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<h3>Agni Kai</h3>
<p>Get & Stay Fit. Fast.</p>
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