Finish 2015 Stronger and Leaner with proven training and nutrition strategies.
By: Dr. Eric Serrano MD and Scott H. Mendelson
Manly Guide to Gain 10 pounds of Muscle and Burn 10 Pounds of Fat in 45 Days or Less
During the last 6 weeks of the year people either make great progress or pile on body fat fast. Cooler weather, holidays end of year work schedules are just some of the many excuses use to wipe out several months of hard work. There is no in between and no such thing as maintenance. You will either improve your body composition over the next 6 weeks or go completely in the wrong direction. So what will it be?
You cannot afford to put off success until the New Year. This never works and you will wake up January 1 2016 with 15 pounds of new body fat and a ton of regret if you do not take appropriate action.
The first step in the right direction is finding a nutrition strategy that will help you enjoy holiday meals while feeding muscle and starving body fat!
The plan is highly advanced- yet simple to execute which drives the consistency necessary to build life changing metabolic and hormonal momentum. A personalized training and nutrition plan is ideal to properly calibrate programs to fit many individual challenges.
Learn how to use holiday cheat meals to boost metabolism and muscle growth.
Teach the body to burn stored fat while sparing protein to build new muscle.
Consume 3 to 4 meals on weight training days to support muscle growth.
Overnight fasting techniques on all other days to drive fat burning through the roof.
Improve nutrient partitioning to increase raw material availability for muscle growth.
Cheat Meal Strategies
Thanksgiving is less than a week away- having the right cheat meal strategies in place will prevent body fat accumulation. Take advantage of all of the great food offerings to spike metabolism and muscle growth by using the correct strategies. Bring on the turkey, mashed potatoes, sweet potato casserole, pies and more. You will also want to use cheat meal strategies on Christmas Day and New Year’s Eve perhaps. Keep in mind that would total 3 holiday meals over a 6 week period which can support your success. However 6, 9 or 12 meals in this fashion will likely be too much.
Teach the body to burn fat and build muscle at the same time
Muscle growth weight training days
On weight training days you can use 3 square meals and an afternoon snack. The meals will focus on a wide variety of high protein organic choices, medium dietary fat and high fiber intake. The snack can be something portable such as raw nuts or organic jerky. Avoid all dairy protein intake such as whey or casein to give the body a rest from the highly concentrated ingredients which can cause poor reactions over time including bloating, difficulty improve body composition, low energy, joint pain and more. The meals are designed to be very satisfying and filling to support high energy levels.
Ramp up metabolism and muscle growth potential
We will position any cheat meals following weight training to take full advantage of the metabolic and hormonal benefits created by Advanced Arm Training. Take the 100% MR and Muscle Synthesis 30 minutes before training and again immediately after to flood the blood stream with the proprietary blend of raw materials which are easily utilized by muscles to accelerate growth.
Macronutrient cycling strategies
Under normal circumstances carbohydrate intake will be focused during the meal following weight training when the body is in the best position to make use of these raw materials to support muscle growth while increasing fat burning hormones. Adding Alpha Omega M3 to the post training meal drives carbohydrate into hungry muscles instead of spilling over into fat cells.
Fat burning days
All other days of the week will utilize modified fasting to maximize rates of fat burning. Fasting from the time period following dinner until lunch the next day maximizes the rate of fat burning through several proven pathways. You will eat only lunch and dinner on the fat burning days just like the KISS fat loss nutrition plan. The meal structures will be the same as the muscle growth days to keep everything very simple. Dr. Serrano scientifically engineered the 100% MR and Muscle Synthesis to protect hard earned muscle, increase the rate of utilization of stored fat as fuel, and prevent hunger and to improve daily energy levels.
Improve nutrient efficiency
Modified fasting teaches the body to become much more efficient due to the lower food intake, reduced meal frequency and other factors. A resulting improvement in nutrient partitioning enables the body to prioritize muscle growth by driving more raw materials to working muscles.
No more diet burn out
Alternating the amount of food intake on certain days provides a fresh set of stimuli to the body on a regular basis which prevents plateaus. We have also found this pattern to prevent the low energy levels that result from any days in a row of reduced food intake.
Strive for five high quality exercise sessions per week
We suggest striving for 5 exercise days per week to maximize muscle growth and body fat loss without over training. An example would be 3 weight training days, 1 day of core work combined with interval sprints and 1 day of a longer interval sprint session. No training session should last more than 50 minutes. Use the other 2 days of the week for active rest such as chores around the house, stretching or sports activities you enjoy.
Read part 2 of the manly guide to gaining 10 pounds of muscle and burning off 10 pounds of fat in 45 days.