
Are you still looking for your 6 pack?
Well follow this nutritional program and you'll be able to drop 2 or
more pounds per week for 6 to 8 weeks!
Next Stop Abs.
Getting ripped fast requires drastic cuts in carbs, dietary fat and of course, your calories.
You'll need to steer clear of all oils, butter or fried foods and
keep your carbs under 50 grams a day!
Yes 50 grams-this is a turbocharged fat-loss plan!
Protein intake must go up when you're cutting carbs, fats and
calories. Keep your protein intake high.
Using this approach, you'll quickly drop a lot of body fat. The downside is that your energy levels can tank, leaving you unable to train if you're not used to a low-carb diet.
The Solution.
Breaking down the weeks into 3... 3 distinct diet phases during each of the 6 to 8 weeks of the program
Phase 1
·Days: Monday, Tuesday and Wednesday
·Carbs: less than 50 grams per day
·Protein: 2 grams per pound of bodyweight
·Cardio: 20 to 30 minutes at low level intensity every day.
During this phase the carbs are kept very low. All the carbs should be eaten after your workout to minimize protein breakdown that happens after training.
If for example you weight 200 lbs you need to take in 400 grams of
protein. The cardio is done merely to coax the body into giving up more of the stored fat.
Phase 2
·Days: Thursday and Friday
·Carbs: 100 to 150 grams per day
·Protein: 105. to 1.75 grams per pound of bodyweight
·Cardio: 40 minutes interval training each day
You would think that the extreme approach taken in phase 1 would do the trick to melt the fat. Unfortunately it doesn't work that way. Strict dieting will lead to poor muscle recovery and flat muscles.
When muscles are flat the body can appear to be fatter. That's where
this phase comes in.
The additional carbs assists in glycogen recovery and prevent the
reserves from being drained.
When glycogen levels are low you will appear to be fatter and your
muscle will not recover as quickly. On these days split your carbs as follows:
1. 30-40 g in morning
2. 20-35 g preworkout
3. 50-75 post workout
With the extra carbs you'll be able to train and do cardio harder. I recommend alternating the cardio between going hard for 2 to 3 minutes and then using a much lower intensity for 2 to 3 minutes. Continue this pattern fir the full 40 minutes of cardio.
This interval training will kick up your metabolism Best time for
cardio in this phase is in the morning on an empty stomach.
Phase 3
·Days: Saturday and Sunday
·Carbs: 2 grams per pound of bodyweight
·Protein: 1 gram per pound of bodyweight
·Cardio: none take the time off
These are the easier days. Carbs go up and protein comes down.
Will there it is following this program will have you ripped in 6 to 8 weeks.
Figure out your menu; eat clean sources of food, chicken breast, and
tuna. Lean ground beef and other choices. You can figure in a protein supplement just make sure it isn't high in carbs.
But most of all enjoy your newly found 6 pack!
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
Risks of exercise
By: Patricia | 25-08-2008
what are the risks involved with exercise and youth?
Want a female cockapoo adult dog (3+years
By: Connie | 24-08-2008
Where can i purchase a female cockapoo adult dog (3+ years)? Must be very friendly. Live with two retired 71 year olds - florida in winter; new york in summer. Lots of love and attention.
How do i fine and exercise physiologist ...
By: smbs197 | 23-08-2008
How do i fine and exercise physiologist
In aurora colorado
In basket exercise
By: eprospere | 22-08-2008
Im preparing to take the seregant exam that is being offered through my employer which is a police department. I have a great fear when its comes to the portion of the exam dealing with in basket exercise. How could I prepare for that portion of the exam? I need your assistance in overcoming this hurdle. Thanks for your cooperation.
If you incline your treadmill to a higher position ...
By: brickhouse | 15-08-2008
If you incline your treadmill to a higher position will that burn more calories quicker
What is the best exercises to stretch and break ...
By: Elaine | 14-08-2008
What is the best exercises to stretch and break through scar tissue? I have gotten 0 for straight and 115 to bend. Now I am on my own. I am 60 years old, knee feels better than has for many years, just want to do the right and best for it and me. I am 8 weeks out from total knee replacement.
Thanks,
Elaine
Q&A Powered by:
Latest Muscle Building Articles
Are You Blindly Following Bodybuilding Experts
By: James Johnson | 05/09/2008
Bodybuilding experts will occasionally write for bodybuilding websites. The methods described are created to ensure that you get a good, healthy workout and can sculpt the type of body that you are looking for.
How To Find A Muscle Building Trainer
By: Shawn Lebrun | 05/09/2008
Personal trainer and natural bodybuilder Shawn Lebrun shows you what to look for in a muscle building trainer that will help you reach your goals.
Tips To Build Muscle
By: Shawn Lebrun | 05/09/2008
This muscle building article from personal trainer Shawn LeBrun has proven tips to help you build muscle in less time.
How To Prevent Muscle Building Injuries
By: Shawn Lebrun | 05/09/2008
This article from personal trainer Shawn Lebrun has proven tips to help you prevent muscle building injuries so you can build more muscle mass.
How To Build Muscle At Any Age
By: Shawn Lebrun | 05/09/2008
This muscle building and fat loss article from personal trainer and bodybuilder Shawn Lebrun will show you how to build muscle and lose fat at any age.
How Women Can Build Muscle
By: Shawn Lebrun | 05/09/2008
This muscle building and fat loss article from personal trainer and natural bodybuilder Shawn Lebrun can be used by both men and women to build muscle in just 9 weeks.
1 Month To Amazing Biceps
By: Dane Fletcher | 05/09/2008
What could you possibly learn that's new in bodybuilding? Maybe nothing new, but innovated, maybe. As a consumer, bodybuilder, and overall muscle building enthusiast, this is how you must consider any workout that's offered to you whether it's in a magazine or on a website.
More Shocking Myths About Fitness The Gym And Your Diet
By: Dane Fletcher | 05/09/2008
Don't follow any advice, or worse pass on the advice of so-called "experts" without checking out all the facts for yourself!