In a nutshell, I fast 16 hours and feed 8 hours every day. Those hours are centered around the workout,
strategically placed so that a great majority of the calories are ingested in the post-workout window.
Specifically, I break the fast with a meal about
You must get your physician or dieticians approval before beginning this nutrition program. The
recommendations in this and any other document are not medical guidelines but are for educational
purposes only. You must consult your physician pr
Cheat & Get Lean Guide.
So heres WHEN and WHY you should Cheat:
1. To spark a dead metabolism from being on the crash diet yo-yo or constant low carb dieting.
2. To replenish and/or refill glycogen stores (when you have been on a low carb diet or perhaps
One of my Bodyweight "Adrenaline" Workouts.
This workout leverages the power of adrenaline. That means
as you get tired, you'll rely on adrenaline to get you
through it, burning more fatzz.
Remember - dig deep and do what you can using these density circu
1) Fish: Most types of fish and shellfish are excellent lean sources of protein. Some fish also carry the
added benefit of containing omega 3 fats (see Fish Oil, in Fats section).
2) Lean Beef: Loaded with naturally occurring, muscle build
#1 bodyweight "cardio" tool
Studies have shown you can burn up to 19 calories a minute with this tool. It's called.
(Insert drum roll here.)
. The jump rope.
Now when you combine the Jump Rope with the best ab exercises, you'll get a wicked, fat-burning
The Deceiving Superset
I'm telling you - this is really deceiving. It's a simple superset that looks easy on paper, but will have
you breathing hard within seconds.
You can do this as a finisher or even as a way to do "cardio" (but this is much better as
Madness 6 X 6 Circuit plus arms.
Do the following circuit 6 times, resting for 1 minute between circuits. The first 3 exercises are for
strength, then the last 3 are for conditioning. It's a fun "hybrid" circuit.
Bulgarian Split Squat (6/side)
DB Row (6/s