The Pain Is The Truth: A Workout Plan To Burn Fat And Get Ripped (Day 3)

The Pain Is The Truth: A Workout Plan To Burn Fat And Get Ripped

 

Here’s an Example, Using A 180-Pound Man:

180 lbs. x 1 gm protein/lb body weight = 180 gm protein.
180 gm protein/day x 4 cal/gm = 720 daily calories from protein.
720/0.30 = 2400 calories a day.

On this program, carbs will make up 45% of your daily calories and fats 25%. Multiply your total daily calories by .45 to find your total carbohydrate calories, and by .25 to get your total number of fat calories. Then – you divide the carbohydrate calories by 4 and the fat calories by 9 to get the exact number of grams of each.

Note: One gram of carbohydrate or protein when oxidized for energy equals 4 calories; one gram of fat equals 9 calories, and one gram of alcohol equals seven calories.

Get to know labels and how much fat, carbs and proteins are present in your portion of foods. The calories you just calculated are only used on the first day of the program. Then, you’re going to drop your total calories by 100 each day for a week.

Then, at the start of the following week, you’ll begin the first day with a total that’s 100 calories less than the very first day of the program, and again drop that total by 100 calories per day.You’ll then repeat this process for the third and final week, always maintaining the 45/30/25 ratio of carbs, protein and fat.

So our 180-lb man has a calorie total of 2400. Drop that total by 100 for each day of the week. At the start of the second week be at 2300 calories and again drop that by 100 each day.
Do that for one more week, beginning at 2200 calories the third week.

Your carbohydrates should come from whole grains, lentils, and vegetables and brown rice, and sweet potato. Also, consume your carbs with protein; this cuts down on the rapid release of insulin from your pancreas, which basically pushes fats into cells for storage. As for protein, choose high quality sources, such as lean beef, lean ground turkey, and chicken and egg whites. (No lunchmeats or fast food.)

Bottom of Form
Don’t skip breakfast. You need to eat five or six times a day on this program – this will force your body to become more efficient and raise its metabolism. Furthermore, try to consume most of your carbohydrates and fats in your first four meals so you’re full of energy for your p.m. workout.

You’ll make phenomenal progress if you follow this program correctly, but that means nothing if you start training like a weasel and eating like a pig after three weeks.

Training SMART and following a proper diet should form the backbone of your exercising.

(My Weight Loss Tip Of The Day)
 Eat whole unprocessed food, 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, ... Buy raw foods and cook them yourself.

http://sportzedge.com/2013/07/18/the-pain-is-the-truth-a-workout-plan-to-burn-fat-and-get-ripped/

The Pain is the Truth: A Workout Plan to Burn Fat and Get Ripped (Day 1)

The Pain is the Truth: A Workout Plan to Burn Fat and Get Ripped

 

Understand that easy workouts get you nowhere. I’ve had enough of the “fat-burning zone” nonsense. This theory states that if fat burning is to occur, exercise must be of low intensity and long duration.

This is because fats are the preferred fuels for less intense activities, while carbohydrates and other rapid sources of energy are used in demanding, intense physical ventures, such as power lifting and sprinting.

Sprinters are muscular while marathon runners look like they’ve just emerged from a hospital bed.The key, as research has shown time and again, is that it’s the amount of calories burned that dictates the positive changes in body composition, not the percentage of fat that’s being used during exercise. But it goes much further than this.

Have you ever compared the physiques of a sprinter and marathon runner? Sprinters are ripped, muscular studs that never train aerobically, while marathon runners look like they were just released from a hospital bed — even though they spend hours on end in their fat-burning zone.

Consider the sprinters. If you’ve ever bolted 100 yards as fast as you could, you know exactly how strenuous it is, and you know exactly how much muscle it takes. When I tell personal trainers that they should train their clients like this, it’s always met with something to the effect of, “Oh, good heavens… they’ll be out of their training zones, they’re going to burn muscle!”

If that was the case, why do the sprinters have that muscle on muscle look, while the average treadmill walker has skinny arms and a gut? It’s simple.
When you sprint, you use your muscles to such a powerful extent, they respond by growing bigger and stronger. Remember, your body adapts to everything.

So, what about getting rid of fat? Well, the large stress that’s placed on your muscles from sprinting, combined with the increased muscle mass, will speed up your metabolic rate like never before. The rate that you burn calories during sprinting is about three times greater than jogging.and – sprinting, not slow jogging is responsible for the release of fat burning hormones.


http://sportzedge.com/2013/07/18/the-pain-is-the-truth-a-workout-plan-to-burn-fat-and-get-ripped/