I'd recommend dinner, since a lower carb intake later in the day helps to burn body fat. Any vegetables are fine in the salad; just leave off the croutons, cheese and high-calorie dressings.
Eat a grilled chicken breast with the salad. Week five gets a little tougher. Cardio is introduced. Incorporate three to four minute cardio sessions into your schedule. It doesn't matter what kind of cardio you do. Find something you like. I prefer walking, running or biking outside. Do the cardio exercise four hours before or four hours after your weight workout. This keeps your strength up. Doing cardio immediately before you hit the weights can sap your energy.
By week six it is possible that you could have lost between five and 10 pounds while maintaining your muscle mass. You shouldn't be feeling too depleted either. To keep the progress going, however, you'll need to step it up a little more.
You'll need to start monitoring your carbohydrates more closely. Along with your five or six high-protein feedings, eat only three servings of complex carbs per day. Oatmeal for breakfast. Rice for lunch. A yam at p. After eliminating the various foods over the past five weeks, here's what you should be eating:. By week nine, you should be pounds lighter. During week nine you might want to try a fat burner like NxCare's Methyl Ripped.
Follow the directions on the labels. For weeks 11 and 12, you'll be trying some carb cycling. Basically, you eliminate your carbs for two to three days and then eat higher carbs for a day or two and then repeat the cycle. You keep protein high and eat a few nuts or peanut butter on your low-carb days to keep your calories from dipping too low.
Increase cardio to six days per week. After week 12, you need to evaluate where you are at. If you need to lose more, keep going, but you might want to take a cheat day or two and eat some forbidden foods and then start right up again. It'll be mentally refreshing when you cheat a day or two.
Contrary to what many personal trainers would have you believe, your weight training for getting ripped doesn't have to be any different than when you were in the offseason. Train as heavy as you can for six to eight reps. You'll lose some strength when you diet down, but don't feel like you have to increase your reps to or to burn fat just because you're dieting. Back away from the Starkist and the Quaker Oats, and read on.
Read that sentence again if you have to. You done? Bad foods can generally be placed into one of three categories: 1 high-carb foods, 2 high-fat foods, and 3 high-carb and -fat foods. The trick is knowing which type of food to eat on which days. The secret to this diet is separating the carbs from the fat with the exception of Sunday. That means when you eat higher-fat foods, you eat low-carb foods; and when you eat high-carb foods, you eat low-fat foods.
Of course, your protein intake stays high. Keep your calories to per pound of bodyweight per day: 2,, calories for a pound guy. For the same bodyweight, protein will be high at 1. Keep carbs way down at 0. The carbs are so low because you can eat almost 1 gram of fat per pound — but be sure you keep it to less than 1 gram per pound of bodyweight, or just shy of grams per day.
Plus, when athletes eat a higher-sat-fat diet, they exhibit higher testosterone levels. This optimizes the protein-sparing effect and assures proper repair of damaged tissue. The fats you add should be healthy, clean ones such as flax or olive oil, fresh nuts, and avocados.
Saturated fats, the kind commonly found in processed foods, have very little use in the body, are horrible fuel for a workout, and are equally horrible post-workout. In general, stay away from them. Forget all that stuff about breakfast being the most important meal of the day—if you're trying to get lean, post-workout nutrition is a lot more important!
When dieting, you are in a catabolic state most of the day. Your workout only adds to that catabolism, as you expend more calories and damage more muscle tissue. If you're not careful, the damaged muscle will be burned and become smaller instead of larger! Instead of weight-gainer shakes, which are too high in carbs, you should be focused on protein powders, preferably blends of whey and casein. The whey acts fast and is rich in the amino acids you need to speed up recovery.
The casein burns slower, releasing its aminos steadily over the next three hours. We all know that water is needed to properly hydrate the tissues, but very few people realize that the less water your body gets, the more it will try to store. You can have extremely low body fat and still look bloated because your body is holding onto fluids. If your body realizes it's getting enough water on a constant basis—all day long—it will give up on trying to hold onto that water, and you'll lean out more evenly!
Solution: Decrease cardio, increase your calories by a day and recheck in one week. Solution: Increase cardio, decrease your total daily calories by a day and recheck in one week. Solution: Change up your cardio routine try HIIT , increase your total daily calories by a day and recheck in one week. Solution: That's not a problem! Continue with what you are doing and recheck in one week.
Anyone who takes the time to exercise and eat right, track their calories, and monitor their body composition can succeed in getting shredded. View all articles by this author. How To Get Ripped!
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