As you wake up to day 3 of the Fast Track Program, your body is already starting to move into ”Ketosis” . When your body is in ketosis you feel less hungry, and you will eat less than you otherwise do. Your body is now switching from being a carbohydrate-burning organism into a fat-burning one. The fat stores become a primary energy source, and the result is increased weight loss.
After speaking to most of you over the past 48hrs, it would seem you all have a pretty good grasp of your Meal Plans (todays is the same as days 1&2) , so today I wanted to go over the 8 main Fat Los Tips, because the closer you follow these tips, the better your results will be.
1. Go into every workout in a fasted state
Remember, this is “Fast Track” fat loss and even if you do sacrifice a little bit of muscle using this strategy, it’s well worth the tradeoff because you’ll simply burn a lot more fat.
So my advice for you to look the best you can look in 10 days?
Work out first thing in the morning upon waking up after an overnight (or sleeping) fast. And if you can only workout later in the evening, make sure to wait 3 or 4 hours
AFTER a meal before training.
This metabolic trick will do two things. It will boost fat burning hormones like HGH and adrenaline levels and it will give your body no choice, but to use fat for fuel (since you have very little “food energy” in your system).
Remember, you might not have as much energy as if you were training in a fed state, but you’ll achieve the goal of burning fat at a much faster rate.
You’ll notice that this entire plan’s schedule is specifically set up to easily accommodate fasted exercise through “intermittent fasting” techniques.
2. Ride the post workout fat burning wave
Make sure you wait at least 30, but no more than 60 minutes after exercise before eating any food or consuming any calories.
Although eating directly after a workout is a healthy choice, it’s not the best choice for emergency fat loss. Immediately feeding your muscles and your body after workouts will definitely burn up and store the food and calories at a much faster rate because of insulin levels and sensitive.
And if our goal were to gain muscle or we weren’t in a huge hurry to aggressively burn fat, this would be the perfect option.
But it’s not.
This plan is about emergency fat loss, so we want to take advantage of ANY and EVERY opportunity to trick our body into burning more fat. And the minute you put food or calories in your system you’ve just instructed your body to stop burning fat and start burning food instead.
Here’s why.
If your exercise intensity is high enough (which it should be), you’ll force your body to release all kinds of fat burning hormones, so we want to maximise this metabolic environment. However, the minute you eat food, you’ll spike your body’s primary storage hormone – insulin, and although insulin helps shuttle nutrients to muscles quickly, it could potentially blunt or block your growth hormone and other hormones from working their magic.
Simply put, insulin is the “antagonist” of growth hormone and possibly other hormones. Every time you eat or consume calories, you raise insulin.
In theory, these fight or flight hormones will also spare muscle and help you burn a lot more fat while you ride the fat burning wave during this post workout window. Ultimately, when it comes to aggressive fat loss, the solution is to get the best of both worlds by fasting for about 30 to 45 minutes after your workout and then consuming a post workout shake or meal so that your body can still take advantage of the post workout “metabolic window” to absorb nutrients at a much faster rate. This is a metabolic trick. Use it as much as possible during these 10 days. Even for MRT workouts.
3. Count carbs
You know I’m not anti-carb, but it does help to count carb grams and manipulate carbs for short periods of time to help with emergency fat loss. You’ll see instructions below. 4. Time your carb intake
Even though you’ll be limiting starches, make sure to consume them within one to three hours after your MRT or HIIT workouts. This will ensure they’re used to replenish glycogen and guarantee practically no fat spillover.
5. Overdo it a little on exercise
Aggressive exercise and slightly over-training for short periods of time (like 10 days) can be super effective for fat loss.
You really want to push the limits and get your body to do things it normally wouldn’t do during this 10 day period. You shouldn’t have to worry about going over 5 or 6 hours of total exercise for the week, but make sure you get to as many classes as possible to maximize your results.
6. Double your water intake.
If you’re retaining water you’ll weigh more on the scale and it will make your skin look loose and your face look puffy. Remember, the more water you give your body, the less it will hold onto.
It’s extremely important during this period of time to take in as much water as possible. Aim for 4L a day. We’ll be cutting your water intake down dramatically the day before your deadline, but until then drink a ton of water.
#7. Use supplements
It’s not mandatory, but it really helps to supplement heavily during this time.
This is a time when supplements become necessary and can definitely give you the extra edge.
First, make really good use of whey protein shakes and meal replacements for on-the-go, low calorie meals. Second, you’re putting your body through a little more stress than normal, so it’s important to supplement with vitamins and omegas during this time.
Also, amino acids will be crucial to help you preserve muscle and prevent hunger pangs because you’ll be incorporating intermittent fasting techniques.
Below is a list of the recommended supplements which you can purchase from the gym:
- Super Multi Plus – Multivitamin
- High Strength Fish Oil- Omega 3
- Protein Powder- Whey Protein
- Endura Re Hydration- Amino Acids
- Isagenix Shake- Meal Replacement
8. Count calories and stick to nothing but clean, healthy food
If you want emergency type of results, you’re going to have to do a few things you typically wouldn’t do and make some sacrifices. Counting calories isn’t mandatory but it’s highly recommended.
The more clean, whole, natural foods you eat during this 10 days, the better your results will be.
Think like the Paleo diet without the starches and fruits. Avoid processed foods.
Have a great day,
Dirk