It is possible to lose 20 lbs. of body fat in 30 days by optimizing one of three factors: exercise, diet, or drug / supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this article, we’ll explore a variation of the “slow carb” diet used by Dean Karnazes, one ultramarathoner famed for completing 50 marathons in 50 consecutive days in 50 different states. The most impressive part of this, to me, is that he did it, not with the typical anemic marathon build but with a well-muscled mesomorph body.
In the last six weeks, I have cut from about 180 kg. to 165 kg. , While adding about 10 kg. of muscle, which means I’ve lost about 25 kg. of fat. This is the only diet in addition to rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are four simple rules I followed. . .
Avoid carbohydrates that are -. Or may be white. The following foods are prohibited except within 1.5 hours of finishing a resistance training exercise at least 20 minutes in length, bread, rice, corn, potatoes, pasta, and fried foods with breading. If you avoid eating anything white, you’ll be safe.
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Eat as much as you want of the above foods. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables instead of fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the dishes they help to “slow carb” diet.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can not work, but because they consume few calories. A half cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculous impractical. I eat 4x per day:
17: 00-smaller second lunch
7: 30-21: 00 sports training
12 am-glass wine and Discovery Channel before bed
drink enormous quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie / low-calorie beverages as you want. Do not drink milk, regular soda or fruit juice. I’m a wine fanatic and have at least one glass of wine every night, which I think actually aids sports recovery and fat-loss. Recent research on resveratrol supports this.
I recommend Saturdays as “Dieters Gone Wild” day. I’m allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all my other vices in excess. I make myself a little sick and not want to look at some of the rest of the week. Paradoxically dramatic shoot calorie intake in this way once per week increases fat loss by ensuring that your metabolic rate (the function of the thyroid gland, etc.) do not regulate down from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
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