I suggest that everyone reads this carefully and understands the theory and science behind how food works in the body. What type of foods will do what and why. What your muscles need and what type of exercise is best. I have broken this down into 4 sections. 1. Nutrition 2. Cardio 3. Weight Lifting 4. Common questions. MHR = Max heart rate GI = Glycemic index Carb = Carbohydrate Nutrtion The first mistake people make is with how much they eat. I’ve seen people on this bored consuming less than 1500 calories a day. that is just plain DANGEROUS. sure your going to lose weight, but your body is using your lean muscle tissue as a fuel source. Cutting calories is not the answer to lose fat. When you reduce your calorie intake, you infact slow down your metabolism. Your body is a very smart machine, it knows how much and what you need. and when you reduce your food intake your body begins to "hold on" to its resources, primarily fat, using muscle as a first resort. the "smart" way to lose fat and build a muscular lean phyqiue is to reduce your maintenance caloric base by 200-300 MAX. this is how many calories you consume per day to lose no weight, or gain weight. The key to a successful diet is a well balanced diet. Many people worry about cutting carbs while they cut, carb’s are not out to get your! It’s simply the type of carb and its affect on your body. Below I shall explain how it all works. The glycemic index of a food simply determines how fast and how much affect a certain carb will have on the body. Carb glucose insulin muscle/organ/fat, etc Example: When someone eats something like white bread, a high GI carb. It is rapidly turned into glucose, causing a bit of a panic attack in your body. Your body quickly secrets insulin into your body, transporting it as quickly as possible to the most readily available source, fat tissue! Not to mention this type of fast digesting carb (high GI carbs) will cause hunger pains and your body will beg for more food. When someone eats something like oatmeal, a low GI carb. It is slowly turned into glucose and enters your blood. Your bodies immediate response is to get rid of the glucose in your blood, hence the pancreas releases insulin to get rid of the glucose. Your insulin will than transport the nutrients obtained from this into your body (muscles, organs, etc). Since oatmeal has a low GI it is also slowly turned into glucose and slowly digested in the body. Something that is digested slower will have minimal affect on blood sugar and will keep you feeling fuller, longer, curving ones appetite. Consuming fat with a high GI carb is even worse, not only do you store the carbs as fat, but the added fat as well! Basic example of a diet Meal 1 (for those doing HIIT cardio): 1/3 cup cooked oatmeal with whey isolate mixed in. OR 1/3 cup cooked oatmeal with lean protein source OR low gi fruit with lean protein source. ** Morning Cardio ** Meal 2: ½ cup cooked oatmeal with whey isolate and one red grape fruit. OR ½ cup cooked oatmeal with lean protein source with a low gi fruit. Meal 3: 1 scoop whey isolate with 1-2 tsp of flax oil. Meal 3: low GI fruit with lean protein source Meal 4: low GI carb with lean protein source ** Lifting Session ** Meal 5: Post workout protein shake with dextrose OR 1 banana with protein shake Meal 6: 1 cup brown rice with lean protein source Meal 7: 2 cups green beans with lean protein source How much calories/carb/fat/protein do I need? Everyone is different, but a good rule of thumb is to follow 10-12 times your body weight in calories. And break down the protein/carb/fat into 40/40/20 split or 50/30/20 split respectively. Everyone should avoid unhealthy fats such as saturated and trans fats. Not all fats are bad, infact fat is essential for vital brain and organ function. EFA’s or essential fatty acids as they are called are very important. Some good sources of fat’s are Almonds Flax Oil Salmon Oil Olive Oil Many people will argue saying you need to measure your lean body mass, but you really do not need to do that. Everyone is different. Always start off at the higher end of the scale. For the first few weeks of your program, consume 12 times your body weight, if you find little or no change, cut down your intake by 100 calories and continue the program and make revisions every few weeks. Before you lift weights you want to consume a low gi carb accompanied by a lean protein source and start your workout 1-2 hrs after you consume this meal. Your body will use all those nutrients to fuel and power threw your workout The only time you want to consume a high GI carb is after a workout. This is because your blood glucose level is so slow your bodies first priority is to replenish them. So whatever you consume after a workout, even if it’s a protein shake will go directly to replenishing blood sugar levels and muscle glycogen, once this is done, your body is “primed” to absorb all the nutrients primarily into the muscle tissue. Consuming such as a whey isolate after a workout with a high GI carb source wont do much for you, the majority of the protein will go towards replenishing the glycogen levels. After your post workout shake your blood glucose levels will begin to drop again within 30-45 minutes, this is where you want to have a meal such as brown rice and a lean protein souce. It is important to note that consuming solid food during this time is essential! After a workout it is best to absorb something such as whey isolate because isolate is absorbed within 30 minutes. Now we want something that will be broken down and absorbed much longer. Cardio Cardio is a major and very important role in developing your lean physique. Now there are two ways about going about this. Moderate intensity for a longer period of time, vs HIIT 45min @ 65-75% of your MHR. One must never exceed 75%, personally I aim for 70% and keep it to that point as close as possible. The theory behind this type of cardio is that in the morning on an empty stomach, your body will burn mostly fat, entering a phase called “lyposis”. HIIT. This high intensity isn’t for everybody. HIIT will blast your metabolism and use a lot of energy in your body, this is why it is essential to eat before performing HIIT cardio in the morning. Which one works best? For me, the longer duration cardio proved most effective, the HIIT obviously worked for me, but I found the 45min cardio to be much more effective because your body actually uses fat for fuel vs speeding up your metabolism for the rest of the day. Regardless of the cardio, your metabolism will get a kick start. My advice is to try both for two weeks each, in the end, they both work. It is also best to separate your cardio and weight training sessions by several hours. Doing cardio before or after will eat up nutrients in your body which should be used towards your workout/post workout recovery. Max heart rate = 220 - AGE.. Example for someone who is 18 years old. 220-18 = 202 65% = 202 x .65 = 131.3 75% = 202 x .75 = 151.5 Weight Lifting It is commonly thought that when trying to cut or “tone” muscle, one has to decrease the weight and increase the reps, this simply isn’t true. MAX OT has proven (for me) and many many others to be the most effective way of building muscle. Muscle burns fat, and building muscle the fastest way possible using MAX OT principals is proven very effective. Basically you want to train 2-3 body parts a day, each muscle only once a week, and do 4-6 reps per exercise and do no more than 10 exercises per body part. Some muscles require more than 4-6 reps such as forearms and calfs which require 6-8 if not more. Questions Q: Should I do cardio in the morning on an empty stomach? A: The answer depends on the type of cardio you choose to perform. Moderate intensity cardio is proved most effective on an empty stomach in the morning. However, performing high intensity cardio such as HIIT will hinder muscle development. The reason being is HIIT is called “anaerobic” meaning, without air. The human body simple can’t burn fat or build muscle without air. Once a person has reached the anaerobic level, exceeding 75% max heart rate for longer than 10 seconds the body relies on carbs as a fuel source. First thing in the morning, your body has no carbs, so muscle is the next fuel source. Q: Should I lift weights on an empty stomach A: This is a definite no! Your body requires an extreme amount of resources to lift weights. Your body has no choice but to use it’s own muscle for fuel during a workout session. How logical is it to lift weights, trying to build muscle, while you are using the muscle as a fuel source!