Lean Belly Breakthrough PDF / eBook by Bruce Krahn

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Lean Belly Breakthrough PDF / eBook by Bruce Krahn

  1. 1. Lean Belly Breakthrough™ by Bruce Krahn
  2. 2. Table of Contents Introduction Key 1- Must Eat Breakfast Key 2 – Optimize Hydration Levels Key 3: Proper Sleep And Recovery Key 4 – High Intensity Cardio To Burn Fat Faster Key 5 – Learn How To Read Food Labels Key 6 – Tone Your Body With Resistance Training Key 7 – Body Transformation Is A Lifestyle Conclusion: Tips To Begin The Transformation Today 2 The 2-minute Ritual Proven To Eliminate 1 Pound Per Day Of Dangerous Belly Fat
  3. 3. Introduction If certain experts are to be believed, we are currently facing a crisis the likes of which we have never seen before; we are being faced with a global obesity epidemic. Since 1980, the number of people suffering from obesity has literally more than doubled, with there being 1.4 billion overweight adults, and 500 million who can be considered as obese. As far as children go, the numbers just keep on climbing, with certain countries seeing more than a quarter of their kids suffering from obesity. Long story short, if things keep on going the way they do, then in a few decades most of the world's population will be obese, if of course we even manage to survive that long. In order to fight this great plague it is important what it stems from… just like with any huge problem, there are numerous causes in play here. For starters, we are leading increasingly sedentary lifestyles. Long gone are the days when we ploughed fields twelve hours a day or dug up coal in mines… long gone are the days when most people had to dedicate their working time to physical labor. These days, most people work sitting, or perhaps standing still, and needless to say, there isn't much effort involved in that, at least in a physical sense. The problem however is that even though we reduced our 3
  4. 4. level of activity we kept on increasing how much we ate. As a result, our bodies simply aren't subjected to enough exercise to burn all the excess calories we gain, which leads to a noticeable weight gain. However, a lack of exercising coupled with overeating is not the only source of this problem. Another cause for what we are observing today can be traced to economic fluctuations in regards to food prices. As it happens, in most cases, the cheaper a food is, the more filling and unhealthy it is. More specifically, the fast food industry is being referenced. Junk food restaurants have established themselves in countless poorer countries and economically-disadvantaged areas, providing people with cheap and fattening alternatives that allow them to save money. What's more, these alternatives are sometimes even tastier. In the end, the point is that the cost of healthy foods exceeds that of unhealthy ones. Now with what we’ve just covered and as we begin this guide, it’s important to realize that the world is in a bad state, health wise. But you don’t have to accept what is happening in society. You are about to learn the 7 keys to transform your body and quite literally it will transform your life! So dive in, read, absorb and put into practise exactly what you learn here and see the change happen. You have the power in your hands to change your health and live the life you want to, rest assured that in the end, your body will thank you for it. 4
  5. 5. Key 1- Must Eat Breakfast When losing weight, most individuals would skip eating breakfast thinking that it is an effective method of eliminating weight. Now, what they do not realize is that this technique is not really effective and could even cause negative effects on their bodies. When dieting, one of the most important things to be aware of is the importance of eating breakfast. Breakfast is referred to "breakfast" simply because it breaks the long fast. People are asleep during the night for many hours, so in the morning, it is necessary to eat something in order to feel better and have the energy to face the new day. More importantly, having breakfast is vital to a fat burning diet. If you want to lose weight fast, be mindful to eat breakfast every day. Here are some of the reasons and importance of eating breakfast to the body when dieting: • Breakfast will allow you to control your hunger and avoid eating snacks later on during the day. What would be the use of your diet when you would eventually eat more because you are hungry, since you skipped breakfast? If ever you skipped breakfast, just ensure to have a healthy snack so that you can still lose weight effectively. • A healthy breakfast will aid in increasing your body's metabolism- Eating breakfast can actually boost one's metabolism. If you skip 5
  6. 6. breakfast, you would tend to place your body into starvation mode and try to conserve energy that it can. Now, when you eat breakfast, you are also telling your body that you are awake and you are not fasting anymore. This means that your body is ready to burn fat and utilizes the energy during the day. • A healthy breakfast would also help you consume enough calories- Having enough calories is essential because this is responsible in increasing your energy levels. When you regularly skip breakfast, you are also not consuming calories that would end up in dropping off of your energy levels. This would also slow down your metabolism. Losing weight would be that effective. • Eating breakfast is essential in losing weight, as it helps the body attain its weight loss goal faster. According to research and studies, those individuals who miss breakfast are the ones who were 4 times more likely to be overweight. If you do not want to risk of gaining weight, ensure not to skip breakfast. These are some of the importance of eating breakfast to the body when dieting. Breakfast is the most essential meal of the day; therefore, it is necessary not to skip it. Of course, when dieting, just make sure that you follow a healthy breakfast so that you can efficiently lose weight and achieve your weight loss goals. Eating breakfast is good and healthy, so do not think that skipping breakfast would help you lose weight. This will just make you feel 6
  7. 7. weak and unhealthy, and this will not do good with your goal of losing weight. Have a healthy breakfast every day and follow the right diet. In no time, you would be surprised to see the positive results with your health and body. 7
  8. 8. Key 2 – Optimize Hydration Levels Drinking water plays a key role in dieting. If you ever find yourself stuck in a weight loss plateau despite following your diet program strictly, then it could be that you are not drinking enough water. Studies have shown that a lot people unsuspectingly suffer from severe or mild dehydration and you could be affected as well. Your body requires water for various biochemical processes. The following are the benefits of drinking enough water to your body when dieting: Water assists the body in the conversion of fat reserves into energy. When the body is dehydrated, the body's metabolism processes are slowed down and this impedes the breakdown of fats in the body, and in effect, your weight loss. If this happens, your weight loss curve hits a plateau. Water holds naturally holds back your appetite. The hypothalamus region in your brain serves the role of controlling cravings and appetites, with the control centers for thirst and hunger situated next to one another. This means that drinking enough not only quenches your thirst, but it takes away the feelings of hunger as well. A study by Washington University found that drinking a glass of water before going to bed reduces mid-night cravings. 8
  9. 9. Water also helps in the prevention of sagging skin which is a common side effect of weight loss. It gives the skin a healthier and youthful look by helping in the reconstruction of destroyed skin cells. Water assists in the elimination of waste products from the body. When dieting, the body loses weight and there are extra by products to be removed. This means that the body requires sufficient amounts of water into which the unwanted products will be dissolved and excreted from the body. Water is effective in dealing with constipation. If the body does not get enough water, it is compelled to siphon it from its internal reserves, normally the colon, resulting into constipation. Normal bowel function will resume once the body receives adequate water. In general, mild dehydration leads to a number of health complications. Mild dehydration is characterized by the following symptoms: fatigue, cravings, headaches and constipation. However, as soon as you get the water in balance, you achieve what diet experts refer to as a breakthrough point. At this point, as fluid retention in the body eases, the liver and endocrine systems start to operate more effectively, helping to reinstate your natural thirst, while reducing your cravings significantly. This eventually results into heightened metabolism rates which facilitate the breakdown and loss of fat in the body. 9
  10. 10. How Much Water Does the Body Need In conclusion, the above benefits clearly show the importance of drinking water, particularly if you are on a diet. Nonetheless, everyone should make drinking water a habit. It should not only be done when you are thirsty as thirst, in itself, is an indication of the presence of dehydration. Hence, every adult ought to take at least eight glasses of water every day during cold weather. Since there is a lot of perspiration and loss of liquid during hot weather, additional glasses of water must be taken. Lastly, if exercises are part of your dieting plan, ensure that you drink 6-12 ounces of fluids after 15- 20 intervals. This way, you will maintain the most favorable fluid balance during your exercises 10
  11. 11. Key 3: Proper Sleep And Recovery To consider sleep as an activity is difficult. One assumes sleep to be a phase of inactivity or rest. But, the matter of fact is, that sleep is that active phase in our entire day's routine, when numerous bodily functions are expedited. The sales data of sleep inducing tranquilizers and sleeping pills prove the rising cases of sleep deficiency that owes a lot to the modern lifestyle. While profound research is available on the importance of exercise for the body, few embark on the desire to learn about rest and sleep...yet it is one of the most important factors in overall health and well-being. What Is Sleep? Firstly, it's important to understand that while the body rests , the mind and the brain go on a restorative hyper-drive. Bodily signals are sent to the various organs of to begin its build up for the next hour of optimum action. The more sleep deprived a person is, the more the chances of deficient physical and mental activity, as you've not allowed your body to recover from the previous bout or prepare for the next. Sleep is a period of nerve and muscle relaxation which begins a period of repair and rejuvenation of all the tissues and organs , much needed after a day of hectic often strenuous activity. Sleep is determined by a certain biological cycle called as the 'circadian clock'. It depends on the intervals of certain number of hours of being awake followed by sleep, and so on. Other elements affecting it could be- the amount of light, stress 11
  12. 12. levels, metabolism levels and even the medication we may be taking. The Power of Sleep Sleep is a powerful energy booster owing to the fact that while we sleep the process called 'anabolism' gets underway; understood more simply as the recovery process for cells and tissues through the production of enzymes and proteins. It in fact counteracts the effect of 'catabolism' or the process that occurs as you exercise or work- out during the day which produces an action wherein energy is released from cells.This affects the molecular components of the body. If your catabolism exceeds anabolism ,little growth will happen . Thus those who strain themselves with a tougher workout or play an extra hour, must give their body the extra rest to sustain their growth of muscle mass, which is directly proportionate to fitness. There is no contention to the fact that mental alertness, concentration levels, communication, creativity, emotional balance and the productivity levels of an individual is also affected by the amount of sleep. 12
  13. 13. The Recovery Process Prolonged sleep deprivation has been linked to anxiety and depression . Sleep induces the release of certain hormones that affect the central nervous system of the body thus affecting mood and emotional stability. Less sleep increases Cortisol which is a catabolic hormone and it decreases testosterone levels that are directly related to muscle mass gain. Less sleep also means a higher insulin level that increases your body's resistance to nutritional absorption. While one can not contest the importance of fitness training including weight training one must understand the mechanics of what really happens to the body while this physical stress is being faced. While we exercise or lift weights, the muscle contracts or crunches thereby getting compressed or shortened. This happens when the muscle microfibers compress. With every stimulus you give to your body, the muscle is strained to respond. What must however be realised is that between the phases of stimulus, the muscle needs to recover from it by building new bridges across the new muscle groups that are slowly forming. This growth is only possible when the body rests. Another disturbing consequence that comes with compromising on the amount of sleep has is in the raised levels of cortisone which has been directly linked to more abdominal fats .While there has 13
  14. 14. been encyclopedic quantum of research on the benefits of fitness programs, very little attention is paid to the importance of the body and its sleep requirement. Balancing heavy workouts with its milder versions and adequate breaks from strenuous routines is not only the best antidote for perfect health, it's the best way to gain optimal benefits from your exercise routine 14
  15. 15. Key 4 – High Intensity Cardio To Burn Fat Faster Using high intensity cardio to burn fat faster is an approach that has been used by a number of people, it’s benefits are huge and numerous, but it should always be done in a controlled environment and via a well set out plan. There is no doubt that this particular type of exercise does indeed burn fat a lot faster, but how does it actually work? The reason why it works is because your body is being asked to produce a lot more energy than it has stored in order to deal with the intensity of the workout and it does this by burning off those fat reserves it has been keeping for a rainy day. Your body then has to keep producing energy even after you stop as it needs that in order to start repairing the muscles and settling your body after your strenuous workout. It is also important to point out that this particular type of workout focuses on burning a different type of fat than what you would get doing a cardio workout that has a lower intensity such as a brisk walk. The problem with lower intensity cardio work is that it only gets your heart working to around 60% of the maximum heart rate, but this is not high enough for optimal fat burning in your body. Instead, you will only burn off the easy stuff, but the harder fat will still be there, so by increasing the intensity you burn off both types 15
  16. 16. resulting in quicker weight loss. There are other reasons why you should look at using this approach and one major reason is that you will then be able to deal with lactic acid a lot easier. It is this lactic acid build up that results in muscles becoming tired and burning with you then stopping, so by learning how to deal with this you can then workout for longer periods of time resulting in more calories and fat being burnt off and that weight disappearing. This does take some time, but you at least know that whilst you are building up this resistance, your body is currently burning off fat as quickly as it needs to in order to give you energy to keep on working. Finally, this approach results in improving the sensitivity of your body to insulin and the outcome of this is that the muscles are going to absorb the glucose, and use it to repair themselves and to get energy, rather than it being turned into fat stores. This does mean that when you burn off the fat, and then lose weight, it should stay that way rather than things fluctuating depending on how much exercise you have been doing during the week. Using high intensity cardio to burn fat faster does indeed work, but you must be prepared to put in a lot of work in order to achieve the best possible end result. By using this approach, your body will burn off fat as it needs that sudden surge of energy and you will 16
  17. 17. also build lean muscle quicker so not only will you get fitter, but you will also notice a difference when you step on those scaled and this, after all, is the important part. 17
  18. 18. Key 5 – Learn How To Read Food Labels In order for you to effectively experiment in your day to day eating and still choose nutritionally excellent foods, you must understand nutrition labels on packaging. Quite often the companies that manufacture different foods will claim on the packaging that they are low fat or healthy, but the truth of the matter is that there are hidden dangers in there for people that are on different diets. Being able to read the labels can, therefore, make a huge difference in the potential success of somebody that is trying to lose weight. First, you must look at the serving size on the label because the nutritional information that is listed on there will tend to talk about a serving size that is smaller than the overall size of the item you are looking at. This is important because a number of companies will mention a portion of say 30g and list the nutritional information for that amount, but they know most people will take double so, in actual fact, it is then nowhere near as healthy as you think. What you need to do is to look at the serving size and then, if you eat double, you must double those figures to see how healthy it actually is. Another key area to look at is when they discuss the percentage of the daily recommended amount that a portion covers as this can tell you a lot about what is in the product and how it can affect your diet plan. 18
  19. 19. Yet again you need to look at the serving size along with this because if the serving size is 30g and it gives you 25% of your daily recommended allowance for salt and you take 60g, then you need to double this 25% in order to get a true reflection. Do also look to see if they mention how many calories per day this recommended amount is based on as the majority will be for 2000 calories, but you may be on less than that so you must calculate it accordingly. Finally it is worth looking at how to read the individual ingredients as they will tend to use terms such as Sodium instead of salt or they will talk about carbohydrates instead of just listing how much sugar is in it. The thinking here is that by using more professional names, then it will sound healthier and it may be an idea to look at the names on labels you have near you now and make a note of the terms used so you know if unsaturated fats are good or bad, how much vitamin B12 is good for you and that you understand what type of sugar they have put into the food and what appears in it naturally due to the ingredients. So that is how to read nutrition labels to help lose weight and there really is nothing complex about it as long as you just take your time to read things properly. By law they must have this information printed on there, so as long as you have an understanding of the amounts of different things you should eat for your diet plan, then you should find it that bit easier to go ahead and lose that weight. 19
  20. 20. Key 6 – Tone Your Body With Resistance Training Excess weight is one of the most common problems that affect very many people from all across the globe. There is need to lose this unwanted weight so as to avoid health complications such as heart attack and other related diseases. In this chapter we will uncover resistance training exercises that can help you lose the excess fat. Examples of some of the common resistance training activities include weight lifting, sporting activities such as Basketball and Javelin, Isotonic resistance training which entails use of barbells and dumbbells. Below is a detailed guide of the importance of resistance training for losing weight. Increase metabolic rate- The metabolic rate refers to the rate at which the body converts fats into energy for various purposes. Resistance training helps to increase the rate at which the fats are metabolized and this in turn helps to significantly reduce body fat. Improves Body Posture- Since virtually all the physical activities in this category involves all the body muscles, they help to strengthen and increase muscles. This in turn helps one to improve body posture. Increase Blood Circulation- For the body organs to operate optimally, they have to have sufficient and uninterrupted supply of 20
  21. 21. blood rich in various nutrients such as proteins and carbohydrates. Resistance training helps to ensure that blood circulation in the body is optimal. This in turn helps to ensure that all vital body organs operate normally. Decreases the Risk of Injuries- Losing weight involves a number of physical activities which may lead to injuries especially during the first stages. For example, new members might experience joint and muscles pains but this problem fades away as the body becomes acquainted to the activity. Resistance training will help decrease your susceptibility to injuries since the body parts will be able to withstand the pressure effectively. Prevent cardiovascular diseases as well as Arthritis and diabetes- Excess weight has being closely linked to a number of health complications. Due to fact that these exercises will reduce and prevent accumulation of fats in the body, your chances of suffering from various cardiovascular diseases, diabetes and arthritis will be reduced significantly. Boost Self Esteem- In most cases, persons suffering from excess weight problem are often stigmatized by the society. Fortunately, resistance training will help reduce this stigmatization and boost your self esteem. Improves your Sleep Patterns- Excess weight can distort your sleeping pattern especially if the issue is stressing you too much. 21
  22. 22. Through these physical activities, you will be able to solve this problem completely. This will in turn help you sleep much better at night as well as boost your productivity at home or at your work place. Increase Bone Density and Strength- As the name suggest, this training will not only help you lose weight but also increase your bone density and strength. Increased bone strength will help reduce your susceptibility to injuries as well as enhance your performance of various physical tasks. Be sure to consult a professional medical practitioner before enrolling in a particular program so as to avoid any health complications. Last but not least, ensure that your follow the instructions given by your trainer so as to achieve the full benefits from this training. Common Misconceptions Of Resistance Training 1. Women who do strength training will become bulky and muscular This myth has been around for so many years and unfortunately a lot of women believe it. Women do not have the ability to bulk up when they do resistance training exercises to increase their metabolism. Those who bulk up are the ones that take male hormones and inject anabolic steroids into their body. These kinds of women are mostly professional body builders. Therefore if you 22
  23. 23. want to achieve that bulky look, it is very clear what you have to do. However, if you just want to achieve a lean toned body, resistance training exercises will give you just that; no bulky shoulders or arms. 2. Weights and expensive gym equipment are necessary for resistance training exercises While free weights and other gym equipment are necessary to speed up your progress, they are not necessarily the only things that you can use to build muscles. There are a variety of ways that you can build muscle and some of them include: resistance bands, bar method, Pilate's, using your own body weight and isometric training. There are many programs for resistance training that do not use any equipment yet they help people to achieve excellent results. 3. When you grow old you cannot build muscle This is not true because studies show that even people who are 70 years old can build muscle. In addition, people who are in their 50's or even 40's can be able to build adequate muscle mass with just a few training sessions per week. 4. Resistance training requires hours and hours of training per day This takes the crown for being the biggest misconception about 23
  24. 24. resistance training that can help boost your metabolism. Experts believe that as long as you eat a healthy well balanced diet and you do not have any diseases, you will only need about 20 minutes to half an hour sessions per week for you to realize results. It is not the hours that you spend at the gym training but it is how often you do them and how hard you push your body. It has been established that when you add even a pound of muscle, your metabolism will increase and you can burn up to a maximum of 50 calories per day. Imagine how many calories you can burn when you add 10 pounds of muscle. 5. You will need to constantly lift heavy weights in order to maintain muscle mass If you train every day you are likely to build more muscle and speed up your metabolism, right? Wrong! It has been proven that the people who achieve phenomenal results are the ones that take breaks in between their work out days. Muscles are built when our bodies are resting and not when they are active as most people would like to believe. The body also needs to recover after an intense work-out session. 24
  25. 25. Key 7 – Body Transformation Is A Lifestyle Whenever a special occasion or a holiday draws near, people often scramble for quick weight loss products or programs. While looking good in swimwear during summer is not a bad idea, looking for a short cut to weight loss can backfire. Truth is, weight loss is a lifestyle and not a fad. It is a result of a consistent effort that involves exercise, proper food intake, and the right amount of rest. This key will reveal how to achieve a healthy lifestyle that helps shed pounds permanently. First, you have to change your perception about weight loss. It's not just a matter of watching your weight on the scale. Weight loss should be about changing your body composition by having less body fat and acquiring more muscles. For women, this means losing side handles and toning your thighs. For men, it mainly means decreasing your waist line. Lately, health experts are associating heart disease risks with a large waistline. Hence, having ripped abs is not just for aesthetic reasons but mainly for longevity. Weight loss is a goal to achieve good health; looking good should only be a consequence. Second, you have to exercise on a daily basis if possible. Start with brisk walking if you're overweight to prevent knee injuries. Perform this activity consistently by spending at least twenty minutes a day. Or, you can try a high intensity interval training (HIIT) to jumpstart 25
  26. 26. your metabolism. Samples of which are burpees, bodysquats , push ups, and mountain climbers. This is way shorter to perform but requires cardiovascular health and lower body weight. It shocks the body to drastically increase metabolism that results to weight loss. However, this is not advisable for people who are just beginning to exercise. Third, educate yourself on proper food intake. People who need to lose weight should consume less than their total energy expenditure. Plus, macronutrients like protein take centerstage along with complex carbohydrates. Reducing consumption of sugary food products does a lot of good to your body. Hyperlidimia, a condition where the body has high levels of cholesterol, is often triggered by obesity and diabetes. Avoid eating fastfood. Prepare meals and bring them to work. Choose lean ground meat and season them with spices. Then, make sure you have a side dish of vegetables to add more fiber in your diet. Lastly, minimize stress in your life by managing them. Again, you can resort to exercise to shake off stress from work. Listen to relaxing music. Enjoy time with your family or pursue a hobby you love. Stress produces hormones like cortisol that sabotage our attempts at weight loss. Also, get enough sleep so your mind and body can function optimally. 26
  27. 27. As you can see, weight loss is a lifestyle and not a fad. It means prioritizing exercise over a sedentary lifestyle. It means choosing the right food to fuel your body. Most of all, it means a healthy perspective of what life is all about - taking care of yourself for your loved ones 27
  28. 28. Conclusion: Tips To Begin The Transformation Today As we close out this guide, we will cover a few extra tips and tricks that will help tremendously in transforming your body. Some tips might require you to adjust your lifestyle entirely. However, they are of great assistance in losing weight. Exercise It's the surest and most natural way to lose weight. Exercising can be done in so many ways to fit into your daily activities. For instance, you can decide to cycle to and from your work place or shopping center instead of taking a bus. On the other hand, you can opt to use the stairs instead of the elevator. Other activities like walking, jogging and running will also contribute to weight loss. You can make exercising fun too, like playing basket ball with your peers or kids, going on long walks with your loved ones and many more fun activities that eventually will burn calories. On the other hand, you can structure an exercising routine every day that will involve at least 30 minutes of cardiovascular exercises. Remember, exercises on top of burning up fat and calories also help in building a lean muscles mass which is essential for the body's metabolic rate. 28
  29. 29. Consume the right drinks If it's not possible to quit alcohol entirely, limit yourself to a maximum of two on isolated cases when you have to take alcohol. Alcohol has no nutritional value to the body and the body usually uses it as its first energy source. Eventually, the food consumed ends up being stored as fat in the body. Alcohol also influences you to eat the wrong type of foods, preferably junk foods that are high in calories. It's, therefore, essential to avoid alcohol consumption, or to limit its consumption, as much as possible. Similarly, avoid fruit drinks and soda. Instead opt for diet drinks and plenty of water. Water suppresses the regular urges to eat and consequently help you lose some weight. It also keeps the body hydrated, which is ideal for nutrients' release to the body. Green tea is also favorite beverage for people on a weight loss program. Studies have demonstrated that consuming green tea leads to more calories being burnt faster than those who do not consume it. Consume the right foods Eat the right foods that will not contribute to weight gain but rather to weight loss. Grape fruit has been found effective in helping people lose weight. Consuming half a grape fruit three times a day burns more calories by boosting the body's metabolism. On the 29
  30. 30. other hand, avoid or minimize on the consumption of fats, especially animal fats as they are high in cholesterol. Opt for skim milk and low fat cheese. Similarly, consume lean meat, preferably white meat. In addition, opt for unprocessed foods as their calories and fat content is lower. On the other hand, if you have to consume processed food, like bread, opt for the whole grain bread as its high in dietary fiber content. Fiber assists in burning calories. Also things to avoid are, refined sugar containing products and junk food. Look for sugar substitutes to use in the place of sugar. Junk food is low in nutritional value and high in calories content. Avoid it as well. However, ensure you consume plenty of fruits and vegetables and minimize on starch products for an almost ideal body weight. 30
  31. 31. METABOLIC BLAST Fat Burning Course By Sean Nalewanyj www.SeanNal.com
  32. 32. - Important Notice - Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 3 www.SeanNal.com
  33. 33. Table of Contents Introduction When To “Cut” The 2 Bottom-Line Fat Burning Goals Program Modifications For Fat Loss Modifying Your Weight Workouts 5 7 10 11 12 Proper Fat Burning Cardio Why Short & Intense Is Best Choosing Cardio Equipment Setting Up The Machine Establishing Baseline Understanding Cardio When To Perform Cardio Pre & Post Cardio Nutrition Frequency Wrapping It Up 17 18 19 20 20 23 23 24 25 25 Dietary Modifications For Fat Loss Caloric Intake Basic Multiplier Harris-Benedict Formula Katch-McArdle Formula Caloric Deficit Strategy Macronutrient Breakdown Macronutrient Food Sources Protein Carbohydrates Fats Nutrition Review 6 Quick Tips Developing 6-Pack Abs 27 28 29 30 33 35 36 37 38 41 48 49 51 54 ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 4 www.SeanNal.com
  34. 34. Introduction The majority of readers who purchased this package were mainly concerned with the goal of building overall muscle mass and strength. They wanted to bulk up and add more size to their frames and did so by training hard in the gym and following a higher calorie diet. Many of you will have seen significant increases in overall bodyweight by now, and you may also notice that you have put on a bit of extra body fat. Don’t worry, this is completely natural and is an inevitable byproduct of the bulking process. In order to make reasonable increases in muscle mass, you must consume more calories than you burn throughout the day. This surplus of calories will allow you to facilitate muscle growth, but will also lead to an increased storage of body fat. As most of you probably know by now, building a significant amount of lean muscle mass while simultaneously burning off a significant amount of body fat is next to impossible. The opposing caloric demands of each goal simply will not allow this to happen. A lot of marketers out there like to use this as a tactic to sell their “miracle programs” by claiming that users can “build 20 pounds of muscle while dropping their body fat to 6%”, but the truth is that this is just not possible. It’s nothing more than a marketing ploy designed to arouse your interest and suck you into the hype. Here’s the bottom line… Building muscle requires a surplus of calories. Burning fat requires a deficit of calories. Obviously you cannot have both a caloric surplus and a caloric deficit going on at the same time within your body, so you can see the conflict here. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 5 www.SeanNal.com
  35. 35. There are specific methods, such as “zig-zagging” your calories (periodically switching back and forth between a caloric surplus and caloric deficit) in order to build muscle and lose fat throughout the same period of time, but you simply will not move very far in either direction. For this reason it’s best to train in “cycles”. This means that for a specific period of time, all of your efforts should focus on building muscle and gaining overall size, and for another specific period of time, all of your efforts should focus on burning fat while maintaining the muscle size that you built. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 6 www.SeanNal.com
  36. 36. When To Implement a Cutting Phase A lot of people ask, “how do I know when it’s time to implement a cutting phase?” The truth is that there is no real answer. It really all comes down to you and your personal goals. There isn’t such a thing as one “ultimate, ideal physique". We all have our own unique muscle-building and fat loss goals, and for this reason I couldn’t possibly tell you when you should stop bulking and start cutting. It makes no sense to say, for example, that “every 3 months you should implement a cutting phase”. Who am I to say what kind of physique you should be trying to build? Some people out there are looking to attain a leaner, more athletic look, while others are simply looking to build overall body mass. Those looking for the more defined, leaner look will be spending longer, more frequent periods of time in “fat loss mode”, while those who aren’t as concerned with excess fat gain will cut much less frequently. The simple answer is that you should implement a cutting phase when it’s right for you. This could mean every 3 months, every 6 months, once a year, or in some cases, never. It really comes down to the type of look that you’re trying to achieve. Tracking your body weight, measurements and body fat percentage is fine, and I do think that you should be tracking these things, but when it all comes down to it, what does the mirror say? How do you feel about the appearance of your physique? After all, body weight, measurements and body fat percentage are merely numbers. You ultimately train and eat properly in order to look a certain way, and because of this the mirror is usually the best tool to decide when it’s time to bulk and when it’s time to cut. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 7 www.SeanNal.com
  37. 37. If you’re looking in the mirror and are satisfied with the overall size that you’ve gained but feel that the extra fat needs to go, then it’s time for you to cut. If you’re looking in the mirror and are happy with the overall size that you’ve gained, and would like to continue getting bigger, then you should continue bulking. If you’re looking in the mirror and are happy with the definition you’ve achieved but would like to be even more cut, then continue cutting. It makes no sense for me to say, for example, that once you reach 16% body fat it’s time to cut, or that once you’re down to 8% body fat you should bulk again. Only you know what you want to look like, and therefore it’s completely up to you to decide. Keeping in mind that you cannot build muscle AND lose fat at the same time, which goal is more important to you? If you can only move in one direction at a time, which direction do you want to move in? I know many guys who are in the gym hoping to achieve an extremely lean, athletic look like that of Bruce Lee, and I know many guys who are in the gym trying to achieve virtually the opposite. All of that aside, the goal of this manual is to provide you with a basic step-by-step plan for those times when you do feel that it’s right to drop off some excess body fat and leave your muscles harder, more cut, and more defined. I can’t tell you when to do it, I can only teach you how. The goal of this manual is not to teach you everything there is to know about burning off excess body fat, but only what you truly need to know. The fat loss industry is far bigger and even more misleading than the bodybuilding industry, and this is one area where it can be extremely difficult to find a reliable and effective source of information. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 8 www.SeanNal.com
  38. 38. Most marketers are out there trying to flog off their “breakthrough” supplements and workout gismos and really aren’t concerned in the least with genuinely helping people. They purposely overcomplicate things in order to make their approaches sound “unique” and “revolutionary”, and to mislead you into thinking that their approach is the only way. Let’s leave all of that nonsense behind, because in the end it’s ultimately a fairly simply process, and really only requires a couple of modifications to your diet and training program. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 9 www.SeanNal.com
  39. 39. The 2 Main Goals Of Your Cutting Phase When you do decide to implement a cutting phase, there are 2 major, bottom-line goals that you should be concerned with. Those 2 goals are… A) Maximizing your fat loss. B) Minimizing your muscle loss. As I said before, there is always a tradeoff between building muscle and losing fat. When you “bulk” (add muscle size), you inevitably gain extra body fat, and when you “cut” (decrease body fat), you inevitably lose some muscle mass. This is simply the reality of it all and nature is not going to bend its laws for you. If you’re shifting into fat loss mode, you WILL lose a bit of muscle. Therefore, our goal when cutting is to lose as little muscle as possible while maximizing our fat burning potential. This is one of the biggest problems that most trainees run into. They work so hard in the gym, bulk up nicely and then decide to implement a cutting phase, but because they don’t know how to structure a proper fat burning approach, they end up wasting away huge amounts of muscle tissue in the process. They end up performing the wrong types of cardio, improperly structuring their dietary approach, and while they will lose some body fat, their muscle gains wither away faster than they could imagine. Always remember this when you’re in fat loss mode. Just think back to all of those hard, intense sets of squats you grinded out, the stomach-turning discomfort of those deadlifts, the chin-ups, presses, rows… You work damn hard for every ounce of muscle tissue that you build, and you should always put full focus on protecting that muscle at all times. Therefore, when you implement a cutting phase, you must ALWAYS structure it in such a way that you minimize muscle loss. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 10 www.SeanNal.com
  40. 40. 2 Main Fat Burning Modifications In order to achieve fat loss, there are 2 main modifications you’ll need to make to your current program… A) Implementing cardiovascular exercise – This will stimulate your body to burn more fat around the clock. B) Modifying the structure of your diet – This will place your body into a slight caloric deficit in order to gradually lose fat. The good news is that since you’ve already added a considerable amount of lean muscle to your frame, burning fat will be a much easier task for you in comparison to the Average Joe who is just starting out. This is because lean muscle mass speeds up your fat burning metabolism by forcing your body to expend more calories around the clock. The muscles basically act like giant “furnaces” where the fat burning process can take place, and therefore, the more muscle that you have on your body, the more fat you’ll be burning both when you are active and at rest. I had said earlier that only you should decide when it’s time for you to implement a cutting phase, but if you’re just starting out in the gym and are not holding onto a significant amount of body fat from the get-go, it’s probably best for you to start with a bulking phase first. Since lean muscle mass speeds up your fat burning metabolism, using the “bulk first” and “cut second” approach is a more efficient route since you’ll be able to cut at a much faster pace once you build up your lean mass. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 11 www.SeanNal.com
  41. 41. Modifying Your Weight Workouts So, we’ve established that in order to burn fat, you must implement cardiovascular exercise as well as modify your diet. But what about your actual weight workouts? You’ve been implementing the training routines outlined in the workout logbook, and surely those should be modified as well, right? Wrong! Before we go any further, let me make this very, very clear… You should NOT alter your weight workouts in any way, shape or form in order to burn more fat! Let me say that again… You should NOT alter your weight workouts in any way, shape or form in order to burn more fat! Let me give you an example of what a typical trainee does in the gym when they decide to implement a cutting phase. We’ll call him “Paul”… Paul has spent the last 5 months trying to add overall muscle size and strength and has bulked up considerably. He now decides to implement a cutting phase by performing cardio, altering his diet and changing up his weight workouts in the gym. The “buff guy” at the gym tells Paul that in order to “define” his muscles, he should be using light weights and high reps and should also implement more isolation exercises in order to really carve, shape and sculpt his muscles. Paul takes the advice from the buff guy and changes his workout accordingly. After all, if the buff guy is huge and ripped, then he must know what he’s talking about, right? ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 12 www.SeanNal.com
  42. 42. Paul begins by lightening up the weights on all of his exercises by performing 12-15 reps for all of his sets. He also decreases the resting time in between sets in order to keep his heart rate elevated so that he can burn even more fat. To put the finishing touches on his “muscle sculpting” workout, Paul removes some of those “mass building” exercises such as squats, deadlifts, benches and rows and replaces them with “sculpting” exercises such as leg extensions, seated cable rows, machine flyes and concentration curls. Paul uses this routine for 10 weeks, and waits for the incredible “fat burning/muscle sculpting” results to come. Instead, he finds that although he’s burned some fat through his dietary changes and cardio approach, he’s also looking quite a bit smaller, depleted and less muscular. How could this be? It’s simple. Paul has fallen victim to one of the biggest, most harmful and most counterproductive myths in the entire bodybuilding and fitness industry. He has fallen victim to the myth of “Spot Reduction”, which states that one can target fat loss from specific areas on the body by training those areas with weights. This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”. This is completely false, wrong and ridiculous. It couldn’t be farther from the truth. In fact, there is no logical basis for this approach whatsoever, and whoever dreamt up this way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 13 www.SeanNal.com
  43. 43. Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined. Performing light, high rep seated cable rows will not magically burn fat off of your back or cause it to appear harder and more cut. Performing light, high rep cable concentration curls will not magically “shape” and “sculpt” your biceps. It just doesn’t work that way! Every single time you wrap your hands around a barbell, dumbbell or cable, your only goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”. The goal of training with weights is to maximize your muscle growth, period. This can be accomplished by following the training guidelines laid out in the main TTABM e-book and workout logbook… Heavy weights, low reps, compound exercises, high intensity, consistent progression. This should be your workout philosophy year-round, whether your goal is to build overall muscle size or to shed off excess body fat. How exactly, then, do we “define” a muscle? Well, flex your bicep and look down at it. What exactly are you looking at? ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 14 www.SeanNal.com
  44. 44. You’re looking at 2 main tissues: muscle and fat. The bicep muscle is underneath, and laying on top of that muscle is a thin (or thick) layer of body fat. “Defining” your bicep is nothing more than a simple matter of removing that layer of body fat lying on top in order to make the bicep muscle underneath appear more visible. That’s really all there is to it. Since spot reduction is impossible and since you cannot physically target fat loss from the bicep area by training with weights, we can conclude that achieving a more “shaped” and “defined” bicep (and entire physique for that matter) is simply matter of lowering your OVERALL body fat levels through cardiovascular exercise and proper diet. That’s it. Once you place your body into a proper caloric deficit, it will pull fat from wherever it sees fit, and as your total body fat levels drop, your muscles will appear harder and more cut. So, as it pertains to your weight workouts… Do not lighten up the weights. Do not perform higher reps. Do not begin implementing more isolation exercises. Do not begin implementing more “shaping” exercises. Do not begin decreasing your rest periods between sets. Whether you’re in a bulking phase or a cutting phase, the work that you perform in the gym should always follow the exact same principles. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 15 www.SeanNal.com
  45. 45. Leave your workouts exactly as they are outlined and continue performing them as you would regularly. This will allow you to build the greatest amount of lean muscle mass that you possibly can, thus maximizing your fat burning capacity. I may be repeating myself here, but it’s extremely important that you let this sink deeply into your brain so that you never forget it. There’s so much misleading information circling around out there, and this is a prime example. As I already mentioned, when most people implement a cutting phase, they go about it all wrong and end up wasting away huge amounts of muscle tissue in the process. The “light weight and high reps” myth is a huge contributor to this. The combination of light weight, high reps, isolation exercises, machine exercises and decreased rest between sets truly does nothing more than minimize your ability to build muscle and in many cases leads to overtraining. It does not force your body to burn more fat, and in reality it is nothing more than a “far less-effective” muscle-building workout. So remember… 1) Lifting weights builds muscle. 2) Proper diet and cardio burns fat. End of story! The only changes that you need to make in order to burn more fat are increased cardiovascular activity and dietary modifications. Let’s start by talking about proper cardiovascular exercise… ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 16 www.SeanNal.com
  46. 46. Proper Fat Burning Cardio The most common and accepted way to shed excess body fat in the gym is by performing cardiovascular activity. I completely agree with this. In order to make a noteworthy decrease in body fat levels, cardiovascular activity should definitely be included in your program. The main problem facing most trainees is in how they perform their cardio workouts. Most people are approaching their cardio workouts from an ineffective and counterproductive angle. The most common method for fat loss is to perform cardio sessions lasting anywhere from 30-60 minutes, 3-5 times per week with a moderate level of intensity. A lot of people even perform their cardio first thing in the morning on an empty stomach, believing that this will force their bodies to burn higher amounts of fat. By the time you finish reading through this section you'll have a completely new outlook on cardiovascular activity and will be able to see why this traditional method is not the most effective. I'm going to teach you the proper way to lose body fat through cardiovascular activity. This method requires you to perform 15-minute sessions 3-5 times per week. Sounds easy, doesn't it? Well, not so fast. Although the sessions that you perform will be much shorter than what you may typically be used to, the intensity of those sessions will be proportionately higher. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 17 www.SeanNal.com
  47. 47. This method of cardio will dramatically kick-start your fat burning metabolism, increase nutrient uptake into your muscles cells and will minimize muscle loss in the process. Let's get started. Why do we perform short, intense cardio workouts rather than longer, more moderate workouts? This is a very important question and most people would benefit a great deal if they knew the answer. Let's first take a look at conventional thinking in order to better understand this. Conventional thinking says this… The body uses carbohydrates and fats as its main source of fuel. The body will tap into its fat stores for use as fuel when it is faced with moderate levels of intensity. This is because the body will only oxidize fat when oxygen supply meets oxygen demand. Therefore, in order to burn the greatest amount of fat during a cardio session, we must exercise at a moderate pace. It seems to make sense doesn't it? Sure, it makes sense, and this is why 95% of people out there perform their cardio in this manner. So if this way of thinking seems to be the most sensible and logical means of performing cardio, why am I suggesting that you do the exact opposite? Here's why… The fat burning benefit of cardio does not result from what you burn during the session, but rather, it results from what you burn after the session. Maximum fat loss is achieved by increasing your resting metabolism. This is why short, more intense cardio sessions are more beneficial for fat loss. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 18 www.SeanNal.com
  48. 48. Although during the actual session your body will mainly use carbohydrates for fuel, you will burn a higher amount of overall fat because of the effect it will have on your metabolism after the workout. Your body's fat burning furnaces will remain stimulated for a much longer period of time after the session ends, and this will lead to a greater overall net effect on fat loss. Not only that, but shorter, more intense sessions will minimize muscle loss to a greater degree than longer sessions will. As you already know, there is always a trade-off between losing fat and building muscle. Shorter, higher intensity sessions are less catabolic to your muscle tissue, and this means that you can preserve as much of your lean gains as possible. If you want to make significant decreases in body fat, you'll almost always have to sacrifice some muscle tissue. You work extremely hard in the gym to pack on every ounce of muscle tissue you have, and therefore it is very important that you do everything you can to minimize muscle loss as you try to shed that excess body fat. This can be achieved by performing shorter cardio sessions. What Type Of Cardio Equipment Is Best? Because of the intense nature of these cardio sessions, it’s important that you choose a piece of equipment that will make the session as safe as possible. Your best bet is to choose one of the following… - Recumbent Bike - Stairmaster - Stairstepper These pieces of equipment require the least amount of 'skill' to perform. You won't have to worry about balancing yourself or performing any complicated type of movements. This will allow you to put 100% of your focus on the task at hand without compromising your safety. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 19 www.SeanNal.com
  49. 49. Setting Up Your Cardio Equipment Time setting: Set it for 15 minutes. Program Setting: Choose the "Interval" setting. This setting will allow for progressively increasing resistance levels followed by an equally long level of lower resistance. The interval setting will allow you to generate the greatest overall energy expenditure and intensity throughout the entire session. It is also mentally beneficial in that it allows for a small rest in between each level of high resistance. Resistance Setting: This setting increases or decreases the difficulty of the exercise. For example, if you were using the recumbent bike, increasing the resistance would make it harder to move the pedals. Choose a level to start that feels comfortable for you; one that is not too difficult nor too easy to perform. Getting Started Your first cardio workout should simply be treated as a "testing" session. This is the workout where you will establish your baseline distance. Simply perform your 15-minute session at an intensity level that is slightly higher than what you would normally perform for your typical 30-60 minute cardio sessions. When the workout is over, make sure to record the distance that you traveled, the resistance of the machine and your body's caloric expenditure for the session. Remember in the main e-book when I talked about the concepts of “intensity and progression” as it relates to your weight workouts? I want you apply that same way of thinking when it comes to your cardio workouts as well. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 20 www.SeanNal.com
  50. 50. The next time you perform a cardio workout you should aim to improve slightly upon that first workout by either traveling a farther distance or by increasing the resistance on the machine. Your goal is to always be getting “better” each time you perform a cardio session. Just as progression in the gym leads to greater and greater muscle gains, progression in your cardio workouts leads to greater and greater fat loss. In order to see consistent, ever- improving results, you need to continually force your body to adapt to higher and higher levels of stress. As you continue to progress in distance and resistance, your resting metabolism will continue to rise and this will literally force your body to burn greater and greater amounts of fat around the clock. Here’s an overview of why high intensity, short duration sessions are the most effective type for maximizing fat loss… 1) Intensity can be maximized. A 15-minute session is the perfect time frame to allow you to perform your cardio at a high level of intensity without pacing yourself. You should never pace yourself when performing this type of cardio! Your goal is to travel farther and farther from workout to workout (or with more resistance from workout to workout), and in order to accomplish this you must be willing to put forth maximal intensity. High intensity cardio is the absolute most effective way to burn fat, and this means that your sessions must be proportionately shorter. 2) It is mentally beneficial. It is much more motivating to know that your cardio session is only going to last 15 minutes rather than 45. You'll know that you can simply set up your cardio equipment, give a short, all-out burst of effort and then be done for the day. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 21 www.SeanNal.com
  51. 51. 3) Muscle loss is minimized. One of the biggest problems people face when performing traditional cardio is that they end up catabolizing their hard-earned muscle tissue in the process. Shorter cardio sessions minimize muscle breakdown and will keep your muscle tissue intact as your body burns fat. 4) Fat loss is maximized. Short, intense cardio workouts have the greatest overall effect on your resting metabolism and this will result in the greatest overall net loss in fat. Start Off Small Whenever people start something new and exciting their natural tendency is to dive in headfirst without giving it much thought. This type of attitude will end up working against you, not for you. Because of the high-intensity nature of this type of cardio, it is very important that you start off slowly and gradually build up your intensity level. Your first session should be performed at an intensity level that is only slightly higher than what you’re used to doing. The next workout should be slightly more intense than the previous one. You don't have to make giant leaps and bounds every time you perform a cardio session. Your goal is simply to improve slightly. Over time, the cumulative effect of those small improvements will add up as your body continually adapts to the ever-increasing intensity levels. This increase in intensity can be achieved by increasing the distance traveled or the resistance on the machine. You need to be the judge and decide when to increase either of these variables. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 22 www.SeanNal.com
  52. 52. Understanding Cardio The most important thing to remember when performing cardio is that the actual benefit comes after the session, not during. When you perform these cardio sessions, your body will mainly use glucose and glycogen for fuel. Your body actually uses very small amounts of fat during these sessions, even if you haven't eaten in a long time. Because of this, you really shouldn't worry about which type of fuel your body is burning during the actual session. The entire goal is to increase your resting metabolism. Shorter, more intense cardio sessions have a much more dramatic impact on your resting metabolic rate, and this will lead to a much higher level of fat loss than traditional cardio could ever give you. As you increase the intensity from workout to workout, your metabolism will continue to speed up and your body will become more and more efficient at burning fat. Another problem with longer cardio sessions is that they will end up depleting your glycogen stores, and as a result your body will begin breaking down muscle tissue for use as energy. When is the best time to perform your cardio? You can perform these cardio sessions anytime you like as long as they are spaced at least 8 hours away from your weight training workouts. I wouldn’t recommend performing your cardio sessions right before you train with weights in the gym, as this will compromise the effectiveness of your workout. I also don’t recommend performing them directly following your weight workouts, since your body will be in a highly catabolic state and any further exercise will result in muscle wasting and compromised recovery time. As long as your cardio is spaced at least 8 hours away from your workouts then you can perform them at any time. Your off days from the gym are probably your best choice. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 23 www.SeanNal.com
  53. 53. What should you eat before and after performing these sessions? This is a very important concept. You should never perform your cardio on an empty stomach or without having a proper meal in you first. Many trainees follow the method of “cardio first thing in the morning on an empty stomach” thinking that this will result in greater fat loss. Sure, you might burn more fat, but because of the highly catabolic state that you’ve decided to train in, muscle loss will also be significant. The increase in muscle loss will also decrease your resting metabolism, not to mention that your main goal was to build and maintain muscle in the first place. Don’t ever perform your cardio on an empty stomach! This method is nothing more than pure muscle-building suicide. Before your cardio sessions I’d recommend eating and supplementing similar to the way that you would around a regular weight training workout. A serving of around 30-40 grams of high quality protein alongside some low glycemic carbohydrates will do the trick. This will provide your body with the raw materials needed to get through the workout without sacrificing any muscle tissue in the process. Many people argue against this, saying that if we eat before a cardio workout then our bodies won’t burn fat. Once again, remember that it is NOT what you burn during the session, it is what you burn AFTER the session due to an increase in your resting metabolism. The type of fuel used during the session, whether it be carbohydrates or fat, is irrelevant. Following your cardio workout I’d recommend another serving of high quality protein, ideally coming from whey protein mixed in water. This will provide your body with a quick acting source of protein to feed your muscles, prevent any further breakdown and to facilitate recovery. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 24 www.SeanNal.com
  54. 54. You can consume this protein alongside some simple, liquid carbohydrates, although I wouldn’t recommend as large a serving as you normally consume after your weight workouts. A simple shot of 30 grams or so is fine. How often should these cardio sessions be implemented? Overall, I’d recommend performing this type of cardio 3-5 times per week. Just as it is important not to overtrain yourself in the gym, you also don’t want to perform too many cardio sessions and burn yourself out. You can see how 5 high intensity cardio sessions and 3 high intensity weight workouts could become quite taxing after a while. The main thing here is to listen to your body and only perform as much cardio as you’re comfortable with. The number of sessions will vary slightly from person to person, so the best you can do is experiment and see what delivers the best results for you. If you start feeling tired, sluggish and unmotivated then you can cut back a bit and find the frequency that works best for you. In any case, 3-5 sessions per week is optimal. Wrapping It All Up So, here's a review of everything we’ve covered in terms of your cardio workouts… 1) Each cardio session will last for 15 minutes. 2) Your cardio workouts should be performed on a machine that requires very little skill to perform. The equipment must allow you to put forth maximal levels of intensity without compromising your safety. Some good choices include the recumbent bike, stairmaster or stair stepper. 3) Each session should be performed using the "interval" setting. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 25 www.SeanNal.com
  55. 55. 4) Each workout should be more intense than the previous one. You can increase the level of intensity by either traveling a farther distance or by increasing the resistance on the machine. 5) Always perform your cardio at least 8 hours away from your weight workouts. 6) Make sure to consume a serving of high quality protein and low glycemic carbohydrates prior to your cardio session and a serving of high quality protein and high glycemic carbohydrates immediately following your cardio session. 7) Perform anywhere from 3-5 sessions per week and listen to your body to decide how much you can safely handle. Ready To Go You're all set to go now. That really is all you need to know when it comes to performing cardio in the gym. Nothing fancy, just basic, straightforward hard work a few times per week. Simply follow the steps I've laid out and be ready for some dramatic results. However, we’ve only covered the first half of the fat loss equation. Let’s now take a look at the other side of the coin, and that is the dietary modifications that you should make in order to maximize fat loss. Just as nutrition is absolutely vital when it comes to building muscle, it is equally as vital when it comes to fat loss. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 26 www.SeanNal.com
  56. 56. Dietary Modifications For Burning Fat Alright, so you've got your cardio program all set to go, your weight workouts are going strong, but how should you modify your diet in order to achieve maximum fat loss? Well, the truth is that you don't really have to change a lot. The actual structure of your diet will not be undergoing any major changes, only the volume will. As you already know, in order to build muscle you must consume more calories than you burn. This will create an anabolic surplus of calories within the body and will lead to weight gain. When it comes to fat loss, you need to use the opposite approach. In order to lose fat, you must create a caloric deficit. In other words, in order to burn fat, you must burn more calories than you consume. If you consume the same number of calories that you burn, or a greater number of calories than you burn, you absolutely will not be able to lose body fat. Caloric deficits can be achieved both through diet and through exercise. Since you’ll now be implementing 3-5 high intensity cardio sessions per week, you’re already taking steps towards creating that deficit. Because of this, you only need to lower your dietary calories slightly throughout the day in order to burn fat while minimizing muscle loss. This is very important, since an excessive drop in calories will lead to muscle loss and will not contribute to additional fat loss. If you drop your caloric intake below a certain threshold, you’ll only be doing yourself harm. The goal is to create a slight caloric deficit that stimulates the fat burning process while sparing as much lean muscle tissue as possible. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 27 www.SeanNal.com
  57. 57. Calculating Caloric Intake Calculating your fat burning calorie intake can be achieved in much the same way that you calculated your caloric intake for building muscle. The basic process is simple… 1) Determine your caloric maintenance level, that is, how many calories you require daily in order to simply maintain your weight. 2) Reduce your caloric maintenance level by 15-20%. This will create the necessary caloric deficit within your body to facilitate fat loss. Just as there were 3 different methods for calculating your caloric intake for building muscle, you can also use these same 3 methods for calculating your caloric intake for fat loss. These 3 methods are… 1) The Basic Multiplier 2) The Harris-Benedict Formula 3) The Katch-McArdle Formula I’m going to over each method individually here… ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 28 www.SeanNal.com
  58. 58. 1) The Basic Multiplier Although this is a very straightforward and basic method, in the majority of situations it will work just fine for average trainees with average body types. The Basic Multiplier is simply a matter of multiplying your current bodyweight by a set number. In order to create a caloric deficit that supports fat loss, this usually means around 11-13. Your Bodyweight x 11-13 So if you weigh 150 pounds, it would look like this... 150 x 11 = 1650 150 x 13 = 1950 Daily caloric intake should be 1650-1950 calories. It's really that simple. The drawback to this method is that it doesn't take into account individual factors such as lean body mass, height, sex or activity level. For those who do not have an "average" build (starting more on the overweight side or more muscular side) and who do not have "average" activity levels, methods #2 and #3 will be more accurate. For average trainees with average body weight and activity levels, this method will usually work fine. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 29 www.SeanNal.com
  59. 59. 2) The Harris-Benedict Formula This is the second most accurate method and is superior to the Basic Multiplier because it takes height, sex, age and activity level into account on top of your basic bodyweight. The first goal with this method is to determine your Basal Metabolic Rate (BMR). Your basal metabolic rate is the total number of calories that your body requires to perform all of its natural daily functions. This does not include extra activities such as weight training or playing sports; the BMR is for natural processes such as breathing, digesting food, regulating body temperature etc. Once you have figured out your BMR, you can then plug it into the Activity Multiplier (how active you are on a daily basis) in order to determine your Caloric Maintenance Level. You should then take your caloric maintenance level and reduce it by 15-20% in order to create a caloric deficit that supports fat loss. So, once again... 1) Determine your basal metabolic rate. 2) Find your caloric maintenance level by multiplying basal metabolic rate by the activity multiplier. 3) Reduce your caloric maintenance level by 15-20% to find your daily caloric intake. Sounds complicated, right? It really isn't, and I'm now going to outline step-by-step how to calculate all of this... ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 30 www.SeanNal.com
  60. 60. Calculating The Harris-Benedict Formula Calculating Basal Metabolic Rate Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years) Take that number and multiply it by... Activity Multiplier Sedentary = BMR X 1.2 (little to no exercise) Lightly Active = BMR X 1.375 (light exercise: 1-3 days a week) Moderately Active = BMR X 1.55 (moderate exercise: 3-5 days a week) Very active = BMR X 1.725 (intense exercise: 6-7 days a week) Extremely Active = BMR X 1.9 (intense daily exercise and strenuous physical job) Take that number and reduce it by 15-20% to it in order to determine daily caloric intake. I’ve provided an example of this formula on the following page to make it even more clear… ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 31 www.SeanNal.com
  61. 61. Example Of Harris-Benedict Formula In case you're a bit confused, here is an example of how to plug all of this information in. We'll use Bob as our example. Bob weighs 68 kg, he is 177.8 cm tall, he's 25 years old and is moderately active. First we determine Bob's Basal Metabolic Rate... BMR = 66 + 931.6 + 889 - 170 = 1717 Bob's basal metabolic rate is 1717 calories. This is the number of calories that he requires daily in order for his normal bodily processes to be carried out. We'll now take his activity level into account by multiplying his BMR by the appropriate activity multiplier. 1717 (BMR) x 1.55 (moderately active) = 2661 This means that Bob needs to consume 2661 calories daily in order to maintain his weight. In order to create a caloric deficit that supports fat loss, he needs to reduce this by 15-20%. 2661 – (2661(0.15)) = 2262 2661 – (2661(0.20)) = 1809 Bob's daily intake should be 1809-2262 calories. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 32 www.SeanNal.com
  62. 62. 3) The Katch-McArdle Formula This is the most accurate formula of all because it takes into account the specific individual factor of lean body mass, and this will result in a more accurate Basal Metabolic Rate reading. The Harris-Benedict formula outlined on the previous pages is a great method and will be accurate in almost all situations, but still has one drawback in that it doesn't take lean body mass into account. This is fine for most people, but for those who have a very high amount of body fat or a very high amount of muscle it will not be as accurate. If you've had your lean body mass tested (testing lean body mass is beyond the scope of this book, and there are a ton of different methods used for this) then you can use the following formula to get the most accurate reading of all. BMR = 370 + (21.6 X lean mass in kg) You can then multiply your BMR by the Activity Multiplier in order to figure out your caloric maintenance level. (Refer back to the Harris-Benedict formula for the activity multiplier) You should then reduce that number by 15-20% in order to figure out your daily caloric intake for fat loss. It's really as simple as that. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 33 www.SeanNal.com
  63. 63. Caloric Intake Overview Hopefully you now have a solid grasp of how caloric intake works and how to calculate it in order to reach your fat burning goals. Any of the 3 methods outlined in this section will usually work fine, and you probably won't see a huge variance between them. Here is a very quick overview... 1) You must consume fewer calories than you burn in order to support fat loss. 2) The most accurate method for determining caloric intake is to figure out how many calories you require daily in order to maintain your current weight, and then reduce that number by 15-20%. This caloric deficit will keep your body in a fat burning state. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 34 www.SeanNal.com
  64. 64. How To Achieve A Dietary Caloric Deficit You know that you must reduce your daily caloric intake to a point where you are burning more calories than you’re consuming, but just how should you go about achieving this deficit? You can achieve this deficit in 2 major ways… 1) Eating slightly smaller portions at each meal. This is pretty self-explanatory. By consuming slightly smaller portions at each meal your daily caloric intake will drop down to the necessary levels. When your goal was to build overall muscle mass you were eating as much as you reasonably could, but now that you need to create a caloric deficit you should cut back slightly on the overall volume of food that you consume. 2) Making “cleaner” food choices by reducing your intake of calorie-dense foods that contain high amounts of simple sugars and saturated fats. When your goal was to build muscle you didn't have to worry as much about consuming these foods, but now that you have shifted into fat loss mode it becomes much more important. Limiting your intake of high glycemic carbs and saturated fats should in itself bring your daily caloric intake down significantly. But this only tells us part of the story. While “calories in versus calories out” is the ultimate bottom line, it’s not the only thing to pay attention to. In order to lose body fat you’ll need to burn more calories than you consume, but there are a few more things that you need to pay attention to. You see, the raw number of calories that you consume each day only dictates whether you will gain weight or lose weight, but it does not necessarily dictate the type of weight that you will gain or lose. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 35 www.SeanNal.com
  65. 65. Your goal is to maximize your fat loss and minimize your muscle loss, and because of this, you still need to pay attention to the specific amount of protein, carbohydrates and fats that you consume each day in order to make sure that you’re losing the right kind of weight, that is, body fat. When most trainees implement a cutting phase they end up starving themselves by consuming significantly less protein and calories, and as a result they waste away massive amounts of lean muscle tissue in the process. Don’t make this mistake! In order to effectively lose body fat while maintaining the majority of your muscle gains, you still need to pay attention to the rough macronutrient ratios that you consume your foods in. In general, you can stick to the regular breakdown that you used when you were trying to build mass, with a slight decrease in dietary fats. 40% Protein 40% Carbohydrates 20% Fat By maintaining this rough macronutrient breakdown, you’ll be able to maximize your ability to burn fat while holding onto a good portion of your muscle gains. You’ll be able to create a slight calorie deficit within your body without placing your muscles into a highly catabolic environment. Remember, your body doesn’t WANT excess muscle tissue. If you give your body any reason at all to catabolize that tissue, it will. Your goal is simply to create a slight caloric deficit in order for gradual fat loss to occur. There is a huge difference between losing fat and merely losing weight. I’m now going to talk briefly about the major macronutrients, and some good sources of each to include in your diet. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 36 www.SeanNal.com
  66. 66. Macronutrient Food Sources As you already know, there are 3 major macronutrients: protein, carbohydrates and fats. No matter what foods you look at, they can all be ultimately broken down into one of these 3 categories. We already talked in detail about each macronutrient in the main e-book where I outlined what the function of each nutrient was, some high quality sources of each as well as how to properly calculate your daily recommend intake of each. For this reason I’m not going to go too indepth about those nutrients in this e-book. I’m simply going to give a brief overview of each nutrient as it pertains to fat loss, and outline some effective food choices to include in your fat loss diet. We’ll start with the most important nutrient of all, protein. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 37 www.SeanNal.com
  67. 67. Protein As you already know, protein is the most important nutrient involved in the muscle-building process and is mainly responsible for the growth and repair of body tissues. Proteins are made up of smaller individual building blocks called amino acids. There are about 20 amino acids in total, 8 of which are considered “essential”, meaning that the body cannot produce them on its own and therefore they must be consumed through the diet. When you shift into fat loss mode, it’s very important that you continue to keep your protein intake high. Like I said before, the raw number of calories that you consume daily will determine whether you gain weight or lose weight, but the macronutrient ratios that you consume will determine what type of weight is gained or lost. If you create a caloric deficit within your body and also drop your protein intake significantly, you’ll lose weight, but a lot of that will be in the form of lean muscle tissue. Not a good thing! Remember, your body needs protein both for muscle growth and repair and for its own natural daily processes. If you drop your protein intake below a certain level, your body will begin tapping into your muscles in order to obtain the protein that it requires for everyday functions. For this reason, you should continue to consume protein at a level of roughly 40% of your total daily caloric intake. This will provide your body with the raw materials needed to maintain the majority of your muscle gains while tapping into its fat stores to correct the caloric deficit. Whether your goal is to build muscle or to lose fat, the best sources of protein basically remain the same. The only difference when it comes to fat loss is that you should stick only to lean, low-fat sources of those specific foods. For example, when you were trying to add overall muscle size, you may have been drinking whole milk since you weren’t concerned with excess fat gain. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 38 www.SeanNal.com
  68. 68. Now that you’re in “fat loss mode”, you should switch to skim milk. Another example might be that in your bulking phase you didn’t pay very close attention to the cuts of meat that you purchased and may have been consuming meats that were higher in fat. Now that you’re trying to lose body fat, all of the animal meats that you consume should be lean, low fat cuts. Here are the best specific sources of protein to include in your fat loss diet… - Extra lean red meat - Skinless poultry - All types of fish - Skim milk - Egg whites - Whey protein You should avoid fatty, lower quality proteins such as ham, cheese, bacon, sausage, pork, whole milk and sandwich meats. When your goal was to bulk up and add overall muscle size you didn’t need to pay quite as much attention to this. Now that you’ve shifted into fat loss mode it’s very important that you focus on consuming lean sources of protein that won’t lead to excess fat gain. Although protein is the most important nutrient when it comes to building overall muscle size, interestingly enough it’s also extremely important when it comes to fat loss. This is because protein requires a large amount of energy to be broken down, digested and stored within the body. It’s estimated that around 15-20% of the calories that you consume from protein are actually lost as heat energy after you consume them. This is why protein is often considered to be a “thermogenic” nutrient (the process of fat or calorie burning caused by increasing heat output). Not only is protein critical when it comes to building muscle, but it also plays a direct role in burning calories as well. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 39 www.SeanNal.com
  69. 69. That’s really all you need to know when it comes to protein. While your overall calories from protein will drop, you still need to maintain a caloric intake of roughly 40% in order to maintain your muscle mass and stimulate the fat burning process. Every meal that you consume should contain some high quality protein, as this will keep your body out of catabolism and in a fat burning state. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 40 www.SeanNal.com
  70. 70. Carbohydrates When it all comes down to it, carbohydrates are sugar. They play the overall role of providing the muscles and brain with energy. They can be arranged in different chains and arrangements in order to make them either “simple” or “complex”. For many years this was considered the most important factor in terms of carbohydrate intake. Everyone was told that they should stick to complex carbohydrates and avoid simple carbohydrates. We now know that this simply isn’t the case, since the overall factor that determines the fat- storing properties of a carbohydrate is NOT the complexity of its chain, but rather how fast that chain is broken down and absorbed into the bloodstream. Whenever you consume a carbohydrate, it will ultimately be broken down into its simplest form: glucose. If you consume carbohydrates that are broken down and released very quickly into the bloodstream, the body won’t be able to effectively deal with all of that glucose at once. So what happens? Insulin levels rise and the excess sugars are stored as body fat. As a person trying to burn fat rather than store it, this quite clearly is not a good thing. On the other hand, if you consume carbohydrates that are broken down and released gradually into the bloodstream, your body will be able to deal with all of that glucose more efficiently. As a result, your insulin levels will remain stable and you will not store excess body fat. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 41 www.SeanNal.com
  71. 71. The interesting thing is that there are many “complex” carbohydrates that are broken down and released quickly into the bloodstream, and there are many “simple” carbohydrates that are broken down and released gradually into the bloodstream. For this reason, you should not focus on whether a carbohydrate is simple or complex, but rather, you should focus on its glycemic properties. We do this by looking at what is called the “glycemic index”, which categorizes carbohydrates based on how quickly they are broken down in the bloodstream by assigning them a ranking of 0-100. All of the carbohydrates on the glycemic index are ranked by their absorption in comparison to pure glucose, which has a ranking of 100. For example, the glycemic ranking of a carrot is 39. This means that over a 2-hour period, a carrot will raise blood glucose levels only 39% as high as pure glucose will. In general, you should be sticking to carbohydrate sources that are on the medium to lower end of the Glycemic Index, and lower is usually better. A carbohydrate is generally considered to be “low” on the index if it has a ranking of 55 or less. “Medium” glycemic sources are those that fall in the range of 56 to 59, and a ranking of 70 or more is considered high. By sticking to sources that are broken down and absorbed gradually into the bloodstream, you’ll provide your body with a steady stream of sugars throughout the day and will prevent excess fat from being stored. While it is true that the glycemic index is not the absolute bottom line when it comes to carbohydrate consumption, it’s still a very solid guideline to follow. These carbohydrates are ranked based on their blood-raising effects when consumed alone, but when consumed alongside other foods the glycemic ranking can change. For example, white bread has a high GI ranking of about 71, but if you were to consume that bread with some natural peanut butter and a glass of skim milk, the GI ranking for the entire meal would end up lower. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 42 www.SeanNal.com
  72. 72. While this may be true, when structuring an effective fat loss (or muscle-building) diet, the goal is to make things simpler for you, not more complex. Since there is no concrete proof as to what food combinations will result in which glycemic rankings, it would be extremely complicated to come up with a set of rules that said, for example, “you can consume this carbohydrate with that carbohydrate…and you can consume this carbohydrate with that fat source… but you can’t consume this carbohydrate with that protein source… or this carbohydrate, protein source and fat source together, etc. etc.” With the endless food choices and possible combinations it would be a huge headache to try and figure all of this out. If you want to remove the guesswork and keep things as painless and straightforward as possible, the glycemic index is a solid guideline to abide by. Here are some high quality carbohydrate sources that can be effectively included into your fat loss diet… - Whole grains - Yams - Sweet potatoes - Barley - Rye - Brown rice - Oatmeal - Lentils - All types of vegetables - Cherries - Grapefruit - Dried Apricots - Apples - Pears - Plums ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 43 www.SeanNal.com
  73. 73. This is just a partial list. To find a complete list, simply check out the glycemic index chart below… The Glycemic Index Foods Rating Glycemic Number Bakery Products Pound cake Low 54 Danish pastry Medium 59 Muffin (unsweetened) Medium 62 Cake, tart Medium 65 Cake, angel Medium 67 Croissant Medium 67 Waffles High 76 Beverages Soya milk Low 30 Apple juice Low 41 Carrot juice Low 45 Pineapple juice Low 46 Grapefruit juice Low 48 Orange juice Low 52 Biscuits Digestives Medium 58 Shortbread Medium 64 Water biscuits Medium 65 Ryvita Medium 67 Wafer biscuits High 77 Rice cakes High 77 Breads Multi grain bread Low 48 Whole grain Low 50 Pita bread, white Medium 57 Pizza, cheese Medium 60 Hamburger bun Medium 61 Rye-flour bread Medium 64 Whole meal bread Medium 69 White bread High 71 White rolls High 73 Baguette High 95 Breakfast Cereals All-Bran Low 42 Porridge, non instant Low 49 Oat bran Medium 55 Muesli Medium 56 Mini Wheats (wholemeal) Medium 57 Shredded Wheat Medium 69 Golden Grahams High 71 Puffed wheat High 74 ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 44 www.SeanNal.com
  74. 74. Weetabix High 77 Rice Krispies High 82 Cornflakes High 83 Cereal Grains Pearl barley Low 25 Rye Low 34 Wheat kernels Low 41 Rice, instant Low 46 Rice, parboiled Low 48 Barley, cracked Low 50 Rice, brown Medium 55 Rice, wild Medium 57 Rice, white Medium 58 Barley, flakes Medium 66 Taco Shell Medium 68 Millet High 71 Dairy Foods Yogurt low- fat (sweetened) Low 14 Milk, chocolate Low 24 Milk, whole Low 27 Milk, Fat-free Low 32 Milk ,skimmed Low 32 Milk, semi-skimmed Low 34 Ice-cream (low- fat) Low 50 Ice-cream Medium 61 Fruits Cherries Low 22 Grapefruit Low 25 Apricots (dried) Low 31 Apples Low 38 Pears Low 38 Plums Low 39 Peaches Low 42 Oranges Low 44 Grapes Low 46 Kiwi fruit Low 53 Bananas Low 54 Fruit cocktail Medium 55 Mangoes Medium 56 Apricots Medium 57 Apricots (tinned in syrup) Medium 64 Raisins Medium 64 Pineapple Medium 66 Watermelon High 72 Pasta Spaghetti, protein enriched Low 27 Fettuccine Low 32 Vermicelli Low 35 Spaghetti, whole wheat Low 37 Ravioli, meat filled Low 39 Spaghetti, white Low 41 Macaroni Low 45 Spaghetti, durum wheat Medium 55 ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 45 www.SeanNal.com
  75. 75. Macaroni cheese Medium 64 Rice pasta, brown High 92 Root Crop Carrots, cooked Low 39 Yam Low 51 Sweet potato Low 54 Potato, boiled Medium 56 Potato, new Medium 57 Potato, tinned Medium 61 Beetroot Medium 64 Potato, steamed Medium 65 Potato, mashed Medium 70 Chips High 75 Potato, micro waved High 82 Potato, instant High 83 Potato, baked High 85 Parsnips High 97 Snack Food and Sweets Peanuts Low 15 M&Ms (peanut) Low 32 Snickers bar Low 40 Chocolate bar; 30g Low 49 Jams and marmalades Low 49 Crisps Low 54 Popcorn Medium 55 Mars bar Medium 64 Table sugar (sucrose) Medium 65 Corn chips High 74 Jelly beans High 80 Pretzels High 81 Dates High 103 Soups Tomato soup, tinned Low 38 Lentil soup, tinned Low 44 Black bean soup, tinned Medium 64 Green pea soup, tinned Medium 66 Vegetable and Beans Artichoke Low 15 Asparagus Low 15 Broccoli Low 15 Cauliflower Low 15 Celery Low 15 Cucumber Low 15 Eggplant Low 15 Green beans Low 15 Lettuce, all varieties Low 15 Low-fat yogurt, artificially sweetened Low 15 Peppers, all varieties Low 15 Snow peas Low 15 Spinach Low 15 Young summer squash Low 15 Tomatoes Low 15 ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 46 www.SeanNal.com
  76. 76. Zucchini Low 15 Soya beans, boiled Low 16 Peas, dried Low 22 Kidney beans, boiled Low 29 Lentils green, boiled Low 29 Chickpeas Low 33 Haricot beans, boiled Low 38 Black-eyed beans Low 41 Chickpeas, tinned Low 42 Baked beans, tinned Low 48 Kidney beans, tinned Low 52 Lentils green, tinned Low 52 Broad beans High 79 Carbohydrates are such a complicated and misunderstood nutrient that it can be very tough to know which guidelines to follow sometimes. Your main goal when it comes to burning fat is to stick to unprocessed, slow-absorbing sources. Keeping your fiber intake high is very important as well, since fiber “gels” in the stomach and is broken down very gradually. When your goal was to build maximum muscle mass, you didn’t need to pay quite as much attention to your carbohydrate sources since excess fat gain was not as high of a concern. Now that you’ve switched into fat loss mode it becomes much more important. While the glycemic index does not tell the entire story when it comes to carbohydrate absorption, for those looking to burn off as much body fat as possible while keeping things simple and straightforward, it’s definitely the most powerful tool you have. Carbohydrates should make up roughly 40% of your total caloric intake for fat loss. ___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 47 www.SeanNal.com

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