Professional Documents
Culture Documents
Start Guide
Shaun Hadsall
Author | Fat Loss Coach | Body Transformation Expert
1
Section 2:
Section 3:
WARNING: Do NOT use this plan for more than 2 to 3 weeks at a time. Although the
nutrition plan is something you can rotate and use for the long haul, the exercise routine is
VERY aggressive and should not be used for more than 2 weeks. Beyond that, you could
risk overtraining, burnout, or even injury.
But rest assured everything below is science based, safe, and proven effective.
Just make sure to adjust your exercise routine after 2 to 4 weeks or move to our 4 Cycle Fat
Loss Solution. An 8-week carb cycling system that can be used as more of a lifestyle
approach for getting and staying lean.
Section 2:
14 Day Rapid Fat Loss
Macro-Patterning Meal Plan Templates
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Carb UP
Deplete
Carb UP
Deplete
Carb UP
Deplete
FREE
Day
2 Starches
1 Fruit
No
Starches
or Fruits
2 Starches
1 Fruit
No
Starches
or Fruits
2
Starches
1 Fruit
No
Starches
or Fruits
Cheat
Day
(Carb
Load)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Carb UP
Deplete
Carb UP
Deplete
Carb UP
Deplete
FREE
Day
2 Starches
1 Fruit
No
Starches
or Fruits
2 Starches
1 Fruit
No
Starches
or Fruits
2
Starches
1 Fruit
No
Starches
or Fruits
Cheat
Day
(Carb
Load)
Women
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Carb UP
Deplete
Carb UP
Deplete
Carb UP
Deplete
FREE
Day
Starch
and Fruit
Amount
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
Cheat
Day
Week 2
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Carb UP
Deplete
Carb UP
Deplete
Carb UP
Deplete
FREE
Day
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
1 Starch
1 Fruit
No
Starches
or Fruits
Cheat
Day
H.I.R.T.
U.S.F.S
H.I.R.T.
U.S.F.S
H.I.R.T.
High
Intensity
Resistance
Training
Ultimate
Stubborn
Fat
Sequence
High
Intensity
Resistance
Training
Ultimate
Stubborn
Fat
Sequence
High
Intensity
Resistanc
e Training
Steady
State
Cardio
Threshold
Depletion
FREE Day
workout
Week 1
Starch
and Fruit
Amount
Daily
Exercise
*See exercise
section
(Carb
Load)
(Carb
Load)
IMPORTANT NOTES:
1. You can swap Saturday and Sunday so that your FREE Day is on Saturday if you
want.
2. You can swap Carb UP and Deplete Days, just make sure you alternate back and
forth between them so they land every other day.
8
3. Starches and fruit intake should always be moved to post workout whenever
possible. See meal plans below for more details.
increase your portion sizes; especially in your post workout meals. Five smaller
meals is fine if you have a faster metabolism, but its not necessary.
4. Monitor your portion sizes. Follow portion control guidelines from below. (Try not
to eat out. If you do, get a to-go container at the beginning of your meal and
portion control your food).
5. Follow your food combinations on your meal plan exactly as shown on each
day. Use your approved foods lists below to replace foods you dislike on
the meal plans (also shown below).
6. Drink your minimum f il t e r e d water amount per day (Women 70 - 80oz, Men 100
128oz per day).
7. Avoid processed foods and stick to foods listed below on your approved foods
lists and meal plans.
8. Make sure to follow the food directions below each day on your meal plans for
specific instructions and any modifications.
9. No protein bars, low carb foods or fake diet foods unless absolutely necessary.
10. Try to avoid alcohol. It can mess up the hormonal response youre trying to achieve
with fat loss and can negate all the positive effects of the FREE Day.
11. Dont force meals or eat too much at each meal. You should never feel full unless
its your FREE Day, but definitely feel free to eat larger portion sizes after your
HIRTworkouts.
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12. Make sure to always have a water bottle, shaker and a quality low carb protein
powder with you at all times so you always have access to protein when life
happens and you werent able to plan ahead.
Carbs and proteins only yield 4 calories per gram while fats yield 9 calories
per gram, which indicates you have to monitor fat intake and use smaller
portion sizes for fats (ex: 12 to 15 nuts, not HALF the jar :-)
Acceptable range should be 15 to 30 grams per serving (approx. 1 to 2
tablespoons)
Again, this is just an estimate. Food choices, genetics, exercise intensity, sleep, recovery,
and supplementation can ALL affect overall results as it relates to burning fat and/or gaining
muscle.
NOTE: These are acceptable ranges and do not have to be exact. If you go over or under
a little bit, dont sweat it as long as youre making healthy choices. Thats what helps
keep your body in a fat burning environment.
11
=>Vegetarian and Vegan friendly Raw Protein Powder and Raw Greens
12
Asparagus = 2
Broccoli = 4
Cucumber = 0
Lettuce = 0
Cabbage = 1
Cauliflower = 3
Spinach = 1
Radishes = 0
Celery = 0
Mushrooms = 1
Green beans = 7
Peppers = 3
Arugula = 1
No Tomatoes
No Squash
No Zucchini
No Peas, Corn, or Carrots
*Note: Some low carb greens like Kale and Collard Greens are intentionally left out as
well because they have a little higher carb count. After week one, these and the
forbidden veggies above are acceptable.
These vegetables are normally healthy choices, but we want to limit calories and turn
off sugars as much as possible on Deplete Days.
13
14
On your Macro-PatterningTM Nutrition Plan Templates below youll see a few different types
of meals listed:
1. P + S + A (protein + Starch + Fruit) Post HIRT meals
2. P + S + V (protein + starch + vegetables)
3. P + V + O (proteins + vegetables + fats / oil)
4. P + O (proteins + fats / oil)
5. FF (free food = Carb UP desserts from bonus guide)
*Its recommended you limit fruit intake for this 14 days but youre allowed to substitute one
fruit for a starch on Carb UP days.
** Directions and guidelines for each individual day of the plan are provided below each
individual meal plan chart below.
15
17
Cherries
Apples
Oranges
Grapefruit
Bananas
Apricots
Kiwi
Mango
Watermelon
Blueberries
Raspberries
Strawberries
Blackberries
Peaches
Cranberries
Papaya
Plums
Pineapple
Nectarines
Tangerines
Pears
Grapes
Melon (honeydew,
cantaloupe, etc
18
19
Sea Salt
Horseradish
Vinegar
Garlic
21
MEAL
TYPE
P/S/A
2 (Women)
P/V/O
2 (Men)
P/S/V
P/V
P/V/O
P/O or FF
22
Type Key:
MEAL
TYPE
P/V/O
P/V
P/V/O
P/O
P/O
P = Protein
V = Vegetables
O = Fat
23
MEAL
TYPE
P/S/A
2 (Women)
P/V/O
2 (Men)
P/S/V
P/V
P/V/O
P/O or FF
24
Type Key:
MEAL
TYPE
P/V/O
P/V
P/V/O
P/V/O
P/O
P = Protein
V = Vegetables
O = Fat
25
MEAL
TYPE
P/S/A
2 (Women)
P/V/O
2 (Men)
P/S/V
P/V
P/V/O
P/O or FF
26
MEAL
TYPE
27
Type Key:
MEAL
TYPE
P/O
P/O
P/V
P/V/O
P/O
P = Protein
V = Vegetables
O = Fat
28
8 oz. Water
Day:
MEAL
Week Day:
TIME
TYPE
FOOD ITEM
TYPE
FOOD ITEM
TIME
TYPE
FOOD ITEM
TIME
TYPE
FOOD ITEM
TIME
TYPE
FOOD ITEM
SUPPLEMENTS:
MEAL
TIME
SUPPLEMENTS:
MEAL
3
MEAL
4
MEAL
5
29
Section 3:
Strategic Exercise for Rapid Fat Loss
How to overcome exercise adaption and bust through fat loss
plateausto get and STAY lean for life.
30
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
H.I.R.T.
UCS
H.I.R.T.
UCS
H.I.R.T.
High
Intensity
Resistance
Training
Ultimate
Cardio
Sequence
High
Intensity
Resistance
Training
Ultimate
Cardio
Sequence
High
Intensity
Resistanc
e Training
Steady
State
Cardio
Sequence
1, 2 & 3
combined
WEEK
2
Sequence
1, 2 & 3
combined
10
11
MONDAY
TUESDAY
WEDNESDAY
H.I.R.T.
UCS
H.I.R.T.
High
Intensity
Resistance
Training
Ultimate
Cardio
Sequence
High
Intensity
Resistance
Training
Sequence
1, 2 & 3
combined
(A/E)
aerobic/
endurance
Sequence
1
ThresholdDepletion
Cheat Day
Workout
12
13
14
THURSDAY
FRIDAY
SATURDAY
SUNDAY
UCS
H.I.R.T.
Ultimate
Cardio
Sequence
High
Intensity
Resistance
Training
Steady
State
Cardio
Sequence
1, 2 & 3
combined
(A/E)
aerobic/
endurance
Sequence
1
31
ThresholdDepletion
Cheat Day
Workout
Phase 1: Warm Up
5 minutes
Goal
32
Allow heart rate to settle down and force Free Fatty Acids to dump into
the blood stream and begin the process of burning them off
34
35
Exercises
Squats:
Bodyweight squat
DB or Barbell Squat
Jump Squats
Goblet squats
Lunges:
Forward or Reverse lunge
Goblet forward or reverse
lunge
Jumping lunges
36
Squats
Bodyweight Squats
DB or Barbell Squat
37
Jump Squat
38
Lunges
Forward and Reverse Lunge
39
Jumping Lunge
40
H.I.R.T. Workout #1
Day 1 & 8
Chest and Back
Workout Plan
Exercise
Minute
Intensity
Level
1-5
5-6
6-7
3-4
2
3
7-8
8-9
4
4
9-10
11-12
12-13
4
5
4-5
13-15
14-16
16-18
18-45
4-5
5
5
2-3
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Chest
with 30 seconds rest
12 to 15 reps of Back
with 30 seconds rest
Triple drop set of Chest with different
exercise with 1 minute rest
Triple Drop Set of Back with different
exercise with 1 minute rest
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will
burn off any Fatty Acids present in the blood stream and prevent re-esterfication
(restoring of fatty acids).
41
Chest Exercises
Basic: (Use for first 3 sets) Dumbbell Chest Press or Incline Dumbbell Chest Press
Tips: You can use a bench, stability ball, or even lie on the floor for this exercise. You
can also substitute a basic push up, push up on knees or even a push up against a wall
if youre a beginner. Its also a great way to handle the triple drop set: 10 regular push
ups, no rest, 8 to 12 push ups on your knees, no rest, 8 to 12 push ups on the wall.
Start
Finish
42
Start
Finish
43
Back Exercises
Basic: (Use for first 3 sets) Dumbbell Row or Straight Bar Row.
Tips: You can also use a bench for support or perform same movement with both arms
at once. A seated machine or cable row can also be used as a substitution for this
exercise.
Start
Finish
44
Isolation: (Use for Triple Drop Sets) Wide grip cable pull down.
Tips: Dont lean back, keep your chin up, and your elbows directly underneath the bar.
You can also use a pull up or assisted pull up as a substitution for this exercise.
Start
Finish
45
1. Warm Up
2. Metabolic Burst for 30
seconds followed immediately
by walking for 30 seconds
(Repeat 5 to 10xs)
PLAN
Minutes
Intensity
Level
1-5
5 - 10
1-2
10 - 20 1 - 2
20 - 35 Burst: 4
Walk: 2
(Repeat 5xs)
Burst: 5
Walk: 1
35 - 45
End Workout
*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where youre at right now personally.
46
H.I.R.T. Workout #2
Day 3 & 10
Shoulders & Abs
Workout Plan
Exercise
Minute
Intensity
Level
1-5
5-6
6-7
3-4
2
3
7-8
8-9
4
4
9-10
11-12
12-13
13-15
14-16
16-18
18-45
4
5
4-5
4-5
5
5
2-3
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Shoulders
with 30 seconds rest
12 to 15 reps of Abs
with 30 seconds rest
Triple drop set of Shoulders with
different exercise with 1 minute rest
Perform 3 Ab exercises back to back
for 30 seconds each
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will
burn off any Fatty Acids present in the blood stream and prevent re-esterfication
(restoring of fatty acids).
47
Shoulder Exercises
Basic: (Use for first 3 sets) Dumbbell Shoulder Press or Straight Bar Shoulder Press
Tips: You can perform this exercise seated or standing. Keep chin up, and elbows
underneath the weight at all times. Keep wrists straight with knuckles toward the
ceiling. This will help isolate the shoulder muscles and prevent injury.
Start
Finish
48
Isolation: (Use for Triple Drop Sets) Dumbbell Shoulder Front Raise.
Note: You can also use a side lateral raise (bring dumbbells to the side rather than
forward). Both the front raise and the side raise can be done seated or standing.
Tips: Make sure to keep your wrists straight and turn your knuckles toward the ceiling.
This will help isolate your shoulder muscles more.
Start
Finish
49
Ab Exercises
Basic: (Use for first 3 sets) Plank or Plank Variation of any kind
Tips: Substitute reps for time and hold planks for 30 to 60 seconds.
Plank
Triple Drop Sets for Abs: Substitute / Perform the 3 abdominal exercises below back
to back with no rest in between. Shoot for 12 to 15 reps each.
Note: You can substitute exercises below with other abdominal exercises (see Ab
Targeted Cardio Bonus below)
50
Reverse Crunch
51
Minutes
Intensity
Level
1. Warm Up
1-5
5 - 10
1-2
10 - 20 1 - 2
20 - 35 Burst: 4
Walk: 2
(Repeat 5xs)
Burst: 5
Walk: 1
35 - 45
End Workout
*Intensity levels are different for every person and are based on your current
condition, age, gender, or other limitations, so please gauge your intensity level
based on where youre at right now personally.
52
H.I.R.T. Workout #3
Day 5 & 12
Biceps & Triceps
Workout Plan
Exercise
Minute
Intensity
Level
1-5
5-6
6-7
3-4
2
3
7-8
8-9
4
4
9-10
11-12
12-13
13-15
14-16
16-18
18-45
4
5
4-5
4-5
5
5
2-3
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Threshold Interval:
Running or Favorite Cardio Exercise
12 to 15 reps of Biceps
with 30 seconds rest
12 to 15 reps of Triceps
with 30 seconds rest
Triple drop set of Biceps with different
exercise with 1 minute rest
Repeat Triple Drop Set for Triceps
1 minute rest
*Free Fatty Acid Finisher (FFAF): 15 to
30 minutes of steady state cardio
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT workouts will
burn off any Fatty Acids present in the blood stream and prevent re-esterfication
(restoring of fatty acids).
53
Biceps Exercises
Basic: (Use for first 3 sets) Standing Dumbbell or Straight Bar Curl
Tips: You can perform this exercise seated or standing with Dumbbells. Keep elbows
stable at your sides and try not to let them drift forward or backward. Keep knuckles
turned up toward the ceiling. Dont swing the weight and keep your back straight.
54
Isolation: (Use for Triple Drop Sets) Dumbbell preacher curl on a stability ball or
standing cable curl.
Tips: Squeeze your butt cheeks together to prevent yourself from swinging or injuring
your back when curling. Make sure to keep your elbows locked in one spot so they
serve as a pivot point.
55
Triceps Exercises
Basic: (Use for first 3 sets) DB overhead extension or Lying DB or Straight bar
extension (a.k.a. skull crushers)
Tips: Keep your elbows tucked in as close to your head and ears as possible. Always
hold the weight in your palms and not your fingers. This will isolate the triceps better
and ensure you dont drop the weight.
56
Isolation: (Use for Triple Drop Sets) Triceps Dips or Triceps Cable Pushdowns
Tips: Keep elbows tight to your side, wrists as straight as possible and always push
from your palms not your fingers.
Intermediate
Advanced
57
Tips: Keep elbows tight to your side, wrists as straight as possible and always push
from your palms not your fingers.
58
*Intensity levels are different for every person and are based on your current condition,
age, gender, or other limitations, so please gauge your intensity level based on where
youre at right now personally.
59
Exercise
Minute
Intensity
Level
1-5
5-6
1-2
3-4
6-8
3-4
8-9
9-10
1
4
10-12
12-13
13-14
1
4
13-15
4-5
15-16
16-19
19-30
1
4-5
2-3
*OPTIONAL FFAF: If time permits, and you have the energy, using your favorite
Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after HIRT
workouts will burn off any Fatty Acids present in the blood stream and prevent reesterfication (restoring of fatty acids).
BONUS WORKOUT
Example: AB Targeted Cardio (ATC)
61
62
Reverse Crunch
63
64
65
Mountain Climber
66
Renegade Row
Tips: Touch knee to elbow while keeping back straight or cross knee over
(example a. above) to use more oblique muscles.
67
I know its not your fault and its really not fair but its reality for most of us. I
wish we could just rob somebody (ethically of course) and steal their metabolism.
;-)
But we cant.
It doesnt seem fair, but many of the skinny guys / gals out there can pretty much
eat whatever they want and not gain a single pound.
If this describes you, consider yourself lucky.
For the REST of us, life is different.
The skinny guy or gal is most likely trying to improve muscle definition, size and
strength; therefore theyre going to use totally different nutrient timing, portion
sizes, and combinations than someone trying to achieve rapid fat loss.
Just remember that success leaves clues and so does the science.
In other words, we can look to other peoples real world fat loss results, match it
up with the science and copy or mimic whats proven to work.
This Free Bonus Report achieves this goal and is primarily focused on rapid fat
loss.
I still provide pre and post workout food timing guidelines if your goal is to build
muscle, but most of the research and tips are geared towards burning fat.
For those of you seeking a more muscular physique this should apply to you as
well.
After all - the secret to looking more muscular is to get leaner.
So no matter what your goal is, youll still get a ton of benefits and great info from
this report.
But without realistic expectations youre doomed for failure.
Component #2:
Consistency
Just like anything in life, the longest way is a short cut. Youre never going be
perfect following a plan, but do your best to be a little more anal if you want
RAPID fat loss. It will pay off.
Obviously, the ultimate goal is to be in great shape year round, but most people
set their expectations too high because they compare themselves to a swimsuit
or fitness model, Hollywood celebrities, or even professional athletes.
I know from my own personal experience of being involved in the talent and
fitness modeling industry that you can usually only hold those peak
moments shown in photographs for a few hours at a time, a day or two at
most.
Unfortunately, after photographers capture these moments, they hand them off
to big companies, advertisers and marketers who trick us into making us feel like
we should be able to look this way all the time.
Not true, OR realistic.
Think about how many times youve seen a famous model or actor on the cover
of a magazine or on a commercial looking out of this world.
Then a day or two later while youre buying groceries you see them
caught on hidden camera with all their physical flaws exposed by some
gossip magazine or publication.
Nothing is more telling, to me, than real world results. After working with literally
thousands of people from all walks of life, my experience shows that fasted high
intensity cardio based intervals and/or bursting gets superior fat loss results.
But this should definitely be approached on a case-by-case basis, and this
section will help you determine which way is best for you.
So first, lets talk about certain guidelines that will make fasted exercise more
effective if your schedule allows it and your body tolerates it well.
Whenever you exercise in a fasted state, you must make sure that
http://www.springerlink.com/content/w8712615714k8150/
If you combine that with high intensity exercise, you get a powerful 1-2 punch:
http://www.ajcn.org/content/71/6/1511.abstract
This study (for the first time ever) shows that fasted training is more
potent than fed training to facilitate adaptations in muscle and to
improve whole-body glucose tolerance and insulin sensitivity during
a hyper-caloric fat-rich diet.
http://www.ncbi.nlm.nih.gov/pubmed/20837645
This is another reason why we raise fat intake when manipulating carbs on
certain macro-patterning days.
With ALL that being said, if you personally cant tolerate exercising in a fasted
state its completely ok to have an easy digestible nutrition shake or a protein
and carb rich meal an hour or two before exercise.
Next up, post workout food timing metabolic trickery
But I recommend you keep your body in a fasted state after high intensity
exercise for at least 30 to 60 minutes.
This is a great trick that Ive personally used for years to get (and stay) lean
despite what every other fitness expert or guru may tell you. And I never lose
muscle using the trick.
Heres the simple science.
Hopefully you know by now that high intensity exercise will force your body to
release all kinds of fat burning hormones by ramping up your sympathetic
nervous system.
This is what helps create a fat burning hormonal environment inside your body.
However, the minute you consume calories, youll spike your bodys primary
storage hormone insulin.
And although insulin helps shuttle nutrients to muscles quickly, it could
potentially blunt or block your growth hormone and other hormones from
working their magic after workouts.
Simply put, insulin is the antagonist of growth hormone and possibly other
hormones. And every time you eat or consume calories, you raise insulin.
In theory, the absence of insulin along with the presence of these fight or flight
hormones will also spare muscle and help you burn a lot more stubborn fat.
Thats why I recommend you ride the fat burning wave during this 30 to 60
minute post workout window.
Ultimately, when it comes to aggressive fat loss, the solution is to get the best of
both worlds.
You can do this by fasting for about 30 to 45 minutes after your workout and then
consuming a post workout shake or meal.
This way your body can still take advantage of the post workout metabolic
hormonal window to burn fat, while still getting nutrients soon enough to absorb
nutrients at a much faster rate.
A word of caution: Do NOT try this approach if youre not healthy or have sugar
issues. Get cleared by your doctor and build a foundation of basic conditioning
first.
But if youre experienced and your belly flab wont budge, this hormonal
metabolic trick might just do the trick.
And if your goal is to gain muscle, having a protein or nutrition shake immediately
after exercise is the logical choice.
Youll help facilitate faster recovery and burn up and store nutrients at a much
faster rate because of insulin sensitivity.
But if your goal is to burn fat, the minute you put calories in your system youve
just instructed your body to stop burning fat and start burning calories
instead.
Carb Timing
Now lets briefly discuss carb timing.
Youll see that the carb timing content below is a common theme throughout the
entire 4CS system. But its crucial to understand if you want avoid carbs being
stored on the body as fat.
Youll also see I go into greater detail about why our bodies need carbs (and
fuels like glucose) inside the Cycle #2 Macro-Pattering guide.
Lets get to it.
First up Good:
A good time to consume these types of starches or fruits is first thing in the
morning or upon waking up for a few reasons.
1. Youve fasted all night while you sleep so glycogen levels have been
depleted and this leaves extra room for carbs to replenish lower glycogen
stores.
2. Youre metabolic rate runs highest during the a.m. hours (or after you
wake up from sleeping) than it does later in the day (post workout being
the one exception to this rule) so youll more likely use these carbs as
energy.
3. Insulin sensitivity is also higher when you wake up than other times of the
day, which allows your body to utilize carbs and limit fat spillover.
Next up Better:
An even better time to consume starches and fruits is three to four hours
before high intensity resistance training (MRT, bodyweight circuits, or
metabolic circuits) or a heavier weight training session.
This will ensure that these carbs are used as energy during and after the workout
to avoid fat-spillover and provide sustained energy throughout the workout.
More details on how to handle the post-workout window below.
Last up BEST:
The best time to consume pure glucose polymers from starches and sugars from
fruits is in your post workout anabolic window of opportunity.
This is typically a window that lasts anywhere from 30 minutes all the way to 3
hours after high intensity training.
Make sure you consume your largest impact carb serving of the day within 30 to
60 minutes afterwards.
In fact, if you work out late at night you could actually consume your LARGEST
carb serving of the day right BEFORE bed and not worry about fat spillover.
Remember, when you work out intensely enough youll set off several
powerful metabolic triggers no matter what time of day it is:
The end result ends up being increased fat loss and something called supercompensation through stimulation of Glut 4 (a glucose transporter).
This effect simply means storage capacity inside your muscles and liver thats
well above normal levels, and this is greatly enhanced during the post
workout window.
Other benefits include increased insulin sensitivity, glucose uptake, and glycogen
synthesis.
Again, under these conditions your body will store carbs (and other macronutrients) at a much faster and higher rate than normal.
This is why I recommend consuming the majority of your carbs in your post
workout meals on resistance training days.
Regardless if your goal is fat loss, strength, performance, energy, improved
health or anything else, its still critical for you to understand the process of
nutrient timing.
And even though I always like to focus on rapid fat loss, you can benefit from
comprehending how nutrient timing works for disease prevention and your overall
health as well because it helps improve insulin sensitivity.
Carb Preparation
This one is short, sweet, and should be very obvious.
Steam your rice and bake your potatoes. Dont fry them or douse them in tons of
oil. In fact, the FEWER ingredients you use with these starches, the better.
They can work there magic best when eaten in their most natural form.
Of course, fruits should be eaten as whole fruits with the skin (not skins that you
peel of course..haha). It should go without saying you shouldnt eat fruit from a
can (nasty.) and you should always try to go organic or buy directly from a local
farm when possible.
Todays farming has dramatically increased pesticides inside and on the outside
of fruitsand the depleted soil from the years of abuse has dramatically lowered
the nutrient quality as well.
Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler
(yummy) arent part of this strategy. lol.
Carb Combining
Food combinations are another HUGE aspect of sustained fat-loss.
Consistently combining your foods the right way is what will help KEEP your
body in a fat burning environment.
Theres a lot of debate about how to combine foods, but Ive always
focused solely on keeping blood sugar and insulin stable throughout the
day.
This not only enhances your bodys ability to consistently use fat as fuel, but also
promotes overall health and general well being. If you learn how to keep blood
sugar stable, youll potentially avoid cardiovascular disease and even epidemics
like diabetes.
Additionally, your energy will increase in a big way.
There are, however, a few exceptions to this rule.
Here are all the details on food combining for FASTER fat loss:
So by consuming protein frequently throughout the day youll naturally burn more
calories. I also find protein helps fight off the cravings.
Another bonus side effect of being a carnivore. No offense to all my vegetarian
and vegan followers out there. ;-)
I will end this subject by saying this thoughfats are definitely the LEAST
important post workout nutrient.
So if youre consistently performing high intensity exercise (intervals, bursting,
weight training, bodyweight circuits, etc.), go ahead and tear up those starches
and fruits.
They do the body good.
Just make sure you follow these guidelines and youll maintain the perfect
balance of burning fat and fighting adaptation by keeping your hormones and
metabolic rate in check.
Fat loss (and effective fitness) is not just about exercising more and cutting
calories. Its getting your exercise and nutrition working together synergistically at
the right times based on your goals.
For example, performing bursting or HIIT workouts on days when carbs and
calories are lower and using strength training on days where carbs and calories
are higher is going to give you more bang for your buck.
This is an approach that will help you achieve rapid fat loss and gain strength
all while preserving muscle tissue.
All this knowledge is specifically designed to help you prevent and block
fat spillover as you live everyday life.
Vitally important processes take place while you sleep, so getting the right
nutrition an hour or two before bed will help with recovery, prevent muscle
damage, and maximize the hormonal response.
In my opinion the two best proteins for achieving these goals are cottage cheese
or a high quality low carb nutrition shake.
Cottage cheese works great for a few reasons.
1. It has high amounts of both whey and casein protein, which is a slow and
a fast releasing protein. Think about the old nursery rhyme, Curds and
Whey. So because cottage cheese is curded, it will release amino acids
from the protein both immediately and well into the night.
2. Its very high in the amino acid glutamine, which is the most abundant
amino acid inside muscle tissue. Glutamine has been shown to be very
anti-catabolic so it can help with recovery and prevent muscle loss.
But over the years, Ive found there are MANY folks out there who dont like
cottage cheese.
Its usually a, I love it. or I hate it. -- type of food.
Plus, you should really only be having a few servings of dairy per day max. So
your next best option to achieve all the same benefits as cottage cheese is a
nutrition shake.
But you have to make sure youre using a shake that has a blend of slow
and fast release proteins. Also make sure it has adequate fiber to help slow
digestion before bed.
BioTRUST Low Carb is perfect choice.
You can also feel free to eat other food choices a few hours before bed, just
make sure always get a complete protein source.
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