  |
 |
      |
|
|
|
|
|
Cyclical Training & Nutrition for Fat Loss and Size ASAP
In a similar light to nutrition; training for muscle growth is much different than training for fat loss. There are similarities between productive training programs, but you must take a vastly different approach for different goals. A Different Kind of Cycle Ultimately the solution came to me when bouncing ideas off of training and nutrition expert Dr. Eric Serrano. This article presents a routine that alternates the focus between fat loss and muscle growth within a given week. How? You will cycle the emphasis of nutrition and training based on the day of the week, which keeps the body guessing. Cyclical diets featuring a low carb workweek with a carb up weekend have been around for a while; strong scientific data and real world reports support the use of these programs. The workweek puts us into a caloric deficit while elevating fat burning hormones. Weekends provide the surplus of nutrients needed for muscle growth, but fat accumulation is minimized or prevented because of the relatively short duration of the carb up. Consider how the metabolism works in the big scheme of things. Your body is a survival machine and along those lines a consistent deficit of calories indicates starvation to the metabolic governors. As a result metabolism is slowed in preparation for a famine state. Having a sluggish metabolism creates an uphill battle that you cannot win. Cyclical carb ups shoot metabolism through the roof since the body thinks it must rev up production to handle the influx of calories for an extended period of time. Your metabolic rate will remain high even though you will return to a normal eating regimen on Monday. Your lower nutrient intake during the week also facilitates muscle growth in many ways since your system will grab on to nutrients in a very efficient manner when available. Method to Madness The rationale behind a cyclical carb up is to stuff the muscles full of glycogen with an acute influx of carbohydrate. Lean tissue is well situated to make great use of the carbs on the weekends because of the depleted levels of glycogen. The lack of carbs for the five days during the workweek depletes glycogen creating this special metabolic situation. Low carb diets are well known for their fat reducing power, but gaining quality size and improving definition during these phases has alluded many until now!
During the week you will focus on fat loss by using training protocols with shorter rest periods, which is proven to stimulate the release of Growth Hormone (potent fat burning hormone). You will also have the option to do some interval cardio sessions during the week on your non training days to accelerate fat loss. Left over glycogen from the weekend will fuel above average workouts early in the week, but you will be running on empty towards the end of the week. Depleted glycogen levels force the body to use stored body fat as fuel so despite a little fatigue you must train hard to take advantage of the situation. I could go into a lot of scientific detail, but who has time for that in today’s give it to me now society? This system works! However it is up to you to make refinements accordingly. Some people respond differently to weekend carb ups than others. You will have to find what works for you. Start with a 48 hour period and gradually reduce to 24 hours or even less for those who are especially carb sensitive. Vary the carb sources from junk to good sources such as sweet potatoes and see how you feel. I do suggest fitting in some foods you have been craving for a while, but this system works best when you limit your junk attacks. Monday-Friday Guidelines Nutrition Protein 1.0-1.5 grams per pound of body weight Be sure to vary your sources frequently- there is more to life than just chicken! Dietary Fat- .5 grams per pound of body weight You must have at least 2 tablespoons of extra virgin olive oil each day Other good sources include avocado, deluxe mixed nuts and egg yolks. Carbs- green vegetables only! and the few grams in your MRP such as Ultra Size and Powerbutter. Have an unlimited amount of green vegetables- they should be present with every meal. The fiber will help you absorb more protein, keep blood sugar steady and keep you full. Example Weekday First thing in the morning Fat Reduce Day Dosage 1 Breakfast 6 egg whites- 2 yolks green vegetables ˝ avocado Mid morning snack UltraSize cookies or Powerbutter Peanut Butter Lunch Lean Steak Salad with extra virgin olive oil dressing /Green vegetables Mid afternoon empty stomach 20 minutes before training 2-3 scoops 100% MR /10-15 Muscle Synthesis Immediately following training2-3 Scoops 100% MR/ 10-15 Muscle Synthesis 30 minutes after training 2-4 scoops Muscle Provider DinnerLean protein- chicken, fish, seafood, ostrich Green vegetables 1 table spoon extra virgin olive oil Night SnackLean protein Green vegetables Or 4 scoops 100% MR with water Saturday and Sunday Carb Up You must have a normal breakfast- no poor food choices at this time; otherwise your blood sugar would be out of control all day! Breakfast 6 eggs- 2 yolks 30g oatmeal no sugar added 6 alpha Omega 2 scoops FiberSmart Mid Morning snack Ultra Size Milk Shake 2 cups milk 10 strawberries 40 minutes Before Training Fat Reduce Day Dose 20 minutes before training 100% MR Orange 2-6 scoops/10-15 Muscle Synthesis Immediately following training100% MR 2-6 scoops 15-25 Muscle Synthesis 30 minutes after training 2-4 scoops Muscle provider Pineapple- Mango- tropical fruits high in sugar Some junk carbs- 100grams worth- personally I like Cookies Lunch 2 hours following training Lean protein Sweet potato/rice - 100grams Lunch dessert- whatever you want! Around 50 grams Dinner Lean protein Sweet potato/ Rice 75grams Green vegetables 1 tablespoon olive oil Dessert- What is better before bed than Ice Cream? Nothing! Add some ultra size to increase the protein content Training Program Week Days Monday Sets reps tempo rest A1. Dynamic Lunge 2 8 2-1-x 60 A2. Towel crunch 2 8 2-1-x 60 A3. Unilateral Seated leg curl 2 8 2-1-x 60 B1. Front foot elevated lunge 2 10 3-1-1 45 B2. Back extensions 2 10 3-1-1 45 B3. Unilateral leg extension 2 10 2-2-1 45 C1. Seated calf raise 2 12 5-1-2 30 C2. Twisting cable crunch 2 12 2-1-x 30 C3. Standing calf raise 2 12 3-2-x 30 Wed A1. Seated lateral raises 2 8 3-2-1 60 A2. Roman chair leg lifts 2 8 3-2-1 60 A3. Wide grip lat pull down 2 8 3-2-1 60 B1. DB incline press 2 10 3-2-1 45 B2. Bicycle sit up 2 10 2-1-x 45 B3. DB suitcase row 2 10 3-2-1 45 C1. Preacher EZ bar curl 2 12 3-2-1 30 C2. Floor back extensions 2 12 2-1-2 30 C3. DB decline tricep extensions 2 12 3-2-1x 30 Weekend Training One day Upper Body One day Lower Saturday Sets Reps tempo Rest A1. Squat 4 6,6,8,12 3-1-x 120 A2. Prone hamstring curl 4 6,6,8,12 3-1-x 120 B1. Cable Lunge 2 8 4-2-1 90 B2. Semi stiff Deadlift 2 8 4-2-1 90 C1. Donkey calf raise 2 12 4-2-1 90 C2. Hack Squat/leg press 2 12 3-2-1 90 Sunday A1. Bench Press 4 6,6,10,12 3-1-x 120 A2. Cable seated row 4 6,6,10,12 3-1-x 120 B1. Chin UPS 2 8 3-2-1 90 B2. Seated DB shoulder press 2 8 3-2-1 90 C1. Push ups 2 50 1-1-x 90 C2. Standing bicep curls 2 12 3-1-x 90 Cardio Tues- Thursday Session 1- Tuesday 5 minute warm up interval sprint 15 seconds- jog pace 30 seconds repeat intervals for 20 minutes total 5 minute cool down Session 2- Thursday (optional) 5 minute warm up intervals sprint 20 seconds- jog pace 40 seconds repeat intervals for 20 minutes total 5 minute cool down Now you are armed with the intellectual tools to lose fat and gain muscle during the same training cycle. Take action and let nothing come between you and your goals. All SST Purchases carry a Satisfaction Guarantee.* None of the statements within this article have been approved by the FDA
* this is a limited Warranty
Please Submit a question to SCOTT
LEGAL DISCLAIMER |
||||||||
 |
