The Acid Alkaline Balance Diet


I am a man and I love shopping! I mean, who doesn’t love shopping? Whether it be to fill your closet with fashionable clothes or your grocery cabinet of all the food supplies you want. Shopping is every woman’s weakness. It’s every man’s, too. But my favorite shopping place is at the grocery store. Yes, I am a big sucker for food. Anything that’s edible, I eat – with great caution, of course. I am all for fitness and healthy living.

That’s my major dilemma. Whenever I pass by aisles and aisles of variety of foodstuffs, my knees tremble in frustration. I guess you can relate with me. When you’re presented with the palatable animal products, processed meats, ice creams, cakes, and many others that are seemingly detrimental to your health, that moment would be the biggest temptation in anyone’s “diet world”. Be careful though. There are also foods which are believed to have good nutritional values but contain hidden sugar. A few of them include your cereals, bread, spaghetti sauce, vitamin drinks, and even those that claim to be 100% apple juice. These are still processed, guys. So don’t be too gullible and practice reading their nutrition labels.

With all the fad diets revolving around the print and other reading materials, I assume you probably are tired of the false hopes they’ve given you. Don’t fret! You can always go back and revisit your science class. Remember what your science teacher has told you before? Early on, we were taught about the pH balances our human body has. A slight deviation from these values can greatly affect the pH inside our bodies and may disturb some of our organ functions.

The alkaline diet is designed for us to revitalize our bodies and our overall well-being as well. All genders of all ages can benefit from this type of diet, even those who are plagued by chronic ailments like acid reflux, metabolic disorders, diseases concerning the digestive system, and obesity-related illnesses. Every weight problem, disease, or health issue will be addressed only if you target the root source. The acid-forming foods that became a staple in your daily intake are the main culprit of your health worries right now. Cross out those sources of red meat and sugar lurking in your pantry. When you ingest these acidic foods, you put too much pressure in your stomach to work even more. This increase in your stomach’s workload is due to more stomach acid demand in order to digest the meat and sugar. Your body then becomes more acidic and fat cells are created. What are the acidic foods? What are the alkalinic foods? Read more about these on “The Acid Alkaline Balance Diet” by Emma Deangela. The package explains thoroughly what, when, and how to eat, a detailed food list, meal analysis, and basically how to alkalize your body. You are not required to undergo hardcore training, you just have to follow the alkaline diet.

Try not to feed your stomach and see how other organs will negatively respond to this. Take care of your stomach and your body will supply what you need.

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IIFYM Flexible Dieting Bodybuilding Guide


As Abraham Maslow’s first hierarchy of need, the physiological needs have to be satisfied before moving on to the higher level of basic needs. Eating food belongs to this first level of need. It is a privilege that if not met will become a deficiency. Ergo, its role becomes our motivation to fulfill the need itself. What has the new weight-loss styles done for the health conscious people to view eating as a chore? Or a punishment? We all became absorbed by the latest trends, popular techniques on getting fitter and sexier, and the strict diet rules. Don’t limit your knowledge only by what fits the aperture. Start thinking big. Think MACRO.

Forget about what you eat. Center your attention to how much you eat. How much of the ‘big’ nutrients you are ingesting. The hefty nutrients I am pertaining to are your proteins, fats, and carbohydrates. These are the nutrient-dense molecules called the macronutrients that serve as your body’s sources of energy. Your daily food intake follow a formula to measure your total calories in a day. To compute for your total calories, get the sum of the macronutrients you consumed within 24 hours. A gram of carbs, protein, and fat is equivalent to 4 kcal, 4 kcal, and 9 kcal respectively. This whole flexible dieting is termed as the IIFYM, a shortcut for If It Fits Your Macros. As the name implies, allocate the portions or serving sizes of your macros regardless of what you eat. The important thing is that everything you ate fits the “macro budget” for the day. However, keep it to an 80:20 ratio. All junk foods are limited at 20% of the entire meal plan. Little indulgences do no harm. The 80%? Eat clean, hearty, and nutrient-packed meals. The 80% is attributed to your micronutrients.

I like anything easy and flexible which is why this book struck me. IIFYM seems like you’re effortlessly losing all that jiggles and improving muscle mass. In order to lose the fat, the computed total calories should be less than what your body needs to burn. Your body’s last resort for energy source? Your fat stores. That’s when you burn the fat.

To be clear, macro-counting is dissimilar to calorie-counting. When targeting your macros, you enhance your body composition. Get enough protein and you preserve your muscles. Get enough carbs and you sustain your strength in training. Get enough of the good fats and you boost hormone production. Each person, however, has differing goals. If your goal is weight loss, decrease your calorie intake. If your goal is weight gain, increase your calorie intake. Overall, if you want a sustainable progress, a continuing compliance to IIFYM is necessary.

Veer away from restrictive dieting. Provide what your body needs as long as your goals are met. Make your macros your mantra. Flexible dieting is just plain flexible and enjoyable. How to make your IIFYM plan a success? When making an informed decision on how much to eat, think if it fits your macros.

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10 Sneaky Ways To Fit a Workout Into Your Day For A Quick Weight Loss

A busy lifestyle means having little or no time to exercise and this may prevent you from realizing your weight loss goals. However, being busy doesn’t mean you should give up completely on losing weight and as such, there are a number of simple techniques that you could squeeze into your daily schedule to ensure that keep in shape even the busiest of days.

1. Take a walk around the office. Take for instance, simple tasks and actions such as walking over to your co-worker’s desk and talking to them rather than sending them an email or text message. This will add up over the course of the day.

2. Use the washrooms on the next floor. It might involve walking up a flight of stairs. This ways, the lower body is firmed.

3. Drop and do 20. Whether it’s the first thing in the morning, or when you get home from work, do 20 push-ups, 20 sit-ups or 20 bodyweight squats. Or do all three! It’s a fast workout that you can do in mere minutes

4. Get up at least ten minutes early and do a full body workout circuit. This helps you keep in shape while at the same time helps you start your morning off right.

5. Go walking at lunch. You cannot realize quick weight loss by just sitting around. Rather than taking your lunch seated at your desk, go out and take a 15-minute brisk walk alone or with a co-worker.

6. Do one all-out set. You may not have time to do a full workout session at the gym. But you could use the little amount of time you have to do one all-out set of 10 or more exercises channeling all energy to it at the rate of one movement per minute. With just ten minutes a day, you could see significant results.

7. Take weekend journeys. If during the week you cannot get as much fitness training as you’d like in order to be able to realize a quick weight loss, make it a mission to take a weekend excursion. Go for a 2-hour hike and burn up some serious calories. The advantage of this is that you get to spend time with your family or friends while keeping in shape at the same time.

8. Cycle to work. You could choose to burn up some calories by cycling to work rather than driving (this solely depends on the distance from where you live to your work place). A commute of five miles is easier than you’d think.

9. Park farther and walk. Park a few blocks away from your work place and walk the rest of the distance. This way you burn some calories and therefore quick weight loss ensues.

10. Get up to change the station rather than using remote controller. Try to minimize the use of remote controller by getting up as often as possible and change channels.


Take a good look at your lifestyle and determine the amount of time you have available to squeeze any work out. This you can start by being active more often, be it for just a minute in a day or more. This way, you can feel more confident that you are on track to improved fitness level and quick weight loss. Remember that it all adds up, however little it seems.

The Eat Stop Eat


Overwhelmed with all those flowery weight-loss ideas? Sick of the do’s and don’ts of dieting? Frustrated with the failed outcome of diet plans? Tired of the commercials that claim to make you slim? Horrified with the diet restrictions? The answer is simple. DO NOT COMPLICATE THINGS. And to make things simpler for you, I would like to divulge a healthy secret I recently discovered as I read through quite a few yet vital scientific truths.

There’s a chance that you have encountered fasting in some religious practice, or maybe you have heard it from your ancestors a few generations back. Fasting has not been a fairly common practice nowadays. However, we can’t disagree to the fact that fasting, specifically intermittent fasting, can contribute to achieving desirable results in your weight-loss plans.

the eat stop eatWhat happens inside your body when you fast? Intermittent fasting or being in a fasted state for short periods will not slow down your metabolism. The release of the hormone testosterone is at its peak during the morning after you went fasting overnight. Testosterone portrays a crucial role in burning fats faster and in building muscle mass. To turn your body into a fat-burning machine, you have to realize that insulin levels must be decreased while growth hormones should be increased. Fasting helps your body utilize fats as a fuel or source of energy which then makes the rate of fat loss increase. The idea of intermittent fasting is composed of two days: your fasting days and non-fasting days. As long as you don’t go carb-crazy, you don’t have to worry about rebound weight gain. Fat loss will pursue.

Intermittent fasting is a style also known as the Eat-Stop-Eat method. Simply put, it’s a cycle of eating, non-eating, and eating again. Sounds simple, right? I think the author understands how you feel that’s why he made this approach flexible and provided a concise guide. You need not prepare exceptionally cooked meals, or occupy your mind with the mind-boggling meal plans, you just stop eating. Then, eat again. No food group needs to be given up.

Your fasting days should be limited to once or twice a week. Never exceed more than 48 hours of fasting in a week and never do it on consecutive days. Think of the rule: Eat-Stop-Eat. Did you know that even if you only do one day of fasting within the week, you’ll generate a 10% calorie deficit? Pretty amazing, huh! During your fasting days, stick to consuming tea, coffee, water, or diet soda, or anything that has few calories to avoid starving yourself. After the 24-hour fast, you then resume to moderately eating whatever you like. How about exercise? Well, opt for resistance or weight training exercises instead of the rigorous cardio and other extensive exercises. You are not required to exercise during your fasting days. Please refer to The Eat Stop Eat Quick Start Guide for the training schedule recommendations.

It’s easy. It’s fun. It’s flexible. Have a hale and hearty body!

Learn more about The Eat Stop Eat

The Man Diet


WARNING: If you’re a woman who seeks to burn those flabby areas, you are in the wrong zone. It’s up to you. You may carry on reading because the content may be of great recommendation to your male partner, your guy friend, or a kin. Otherwise, click here for a weight loss system for women.

Ever noticed why after all your determined efforts of dieting and exercising, you still haven’t seen the best results yet? Because maybe, just maybe, you are too busy engaging yourself in all those “10 ways to lose your belly fat”, “Steps on How to Reduce your Weight”, or “Weight Loss 101” claims. Why not take a shot at a completely new approach? Say, a gender-specific tactic as introduced by Chad Howse in his brainchild, The Man Diet. Yes, not only should you consider your body type, your size, or your weight, but also your diet selection should reflect what’s best for your gender. And by the male specie, I am pertaining to the most essential factor to every man’s health – his testosterone level.

MAN_DIET_3D_eBook-minGARBAGE IN, GARBAGE OUT. Eating healthy doesn’t automatically mean you are eating smart. Every bite counts. The Man Diet book will help you through choosing the most nutrient-packed foods you have around. The aim is to boost your body’s natural way of producing testosterone. If you feed your body with trash, you will more likely be presented with brittle bones, diminished muscle mass, easy fatigability, abdominal fat formation, weak immune system, and a decreased mental aptitude. You are what you eat, so be cautious and firm with your man diet. Who wouldn’t want better nutrition, better health, better immunity, better attitude… and better libido, right?

The downloadable e-book comes with a number of guides to kick start your way to your masculine diet. It’s very user-friendly since the author provided simple and easy-to-follow instructions. All myths debunked and backed-up with scientific facts, The Man Diet is a good investment for an enhanced energy in bed and out of bed. Learn all the intermittent fasting, timing, and food options by clicking this link.

In summary, here are the important details to take note:

NO CALORIE COUNTING. Don’t stress over calculating how much calories you’ve taken in. Being a nutrition specialist and a math genius is not a requirement this time.

MALE ABOVE 18 YEARS OF AGE. Males who are above 18 years old are the main candidates for this type of diet. This is not at all applicable for women.

ENJOYABLE DIET. The guide provides you easy-to-cook recipes which will hinder you from starving and crave for your favorite foods.

NO EXTENSIVE WORKOUT PROGRAMS. You don’t need to go extremes when it comes to exercising. You don’t have to undergo rigorous trainings or workouts in order to lose weight.

REDUCED RISK OF CANCER. Foods for the man diet are carefully chosen by the author so you will be guided accordingly.

BOOST YOUR HORMONE LEVELS. Increased testosterone levels mean increased rate of fat burning, tissue repair, and muscle growth for those who aspire for a lean and muscular built.



INCREASED ENERGY LEVEL. Other benefits such as increased sex drive, lighter mood, and a strong motivation to accomplish daily tasks.

For those with other health conditions, please consult your physician before trying out the man diet.

Man up! Bring out the alpha male in you and never feel emasculated again!

Learn more about The Man Diet.

The Beta Switch


A lot of people are trapped into thinking that focusing on exercise multiple times a week will make them shed fat. All that wiggles in your abdomen, upper arms, thigh, and butt are just plain unattractive. Certainly, you have invested so much fatty and unhealthy foods to have grown such a flab in all the wrong places. What an investment! Now, you have to pay the price so you tend to participate in some desperate moves trying out all the workout and nutrition programs you see elsewhere. Since your bad “investment” didn’t sprout overnight, you’ll also have to get yourself involved to a way of life modification program. Yes, it might be a long journey for some. But studying the ins and outs of a training system will help you get through it the most convenient way possible.

Numerous sources have focused on building bulk muscles for men and on becoming an alpha male. Ladies, Sue Heintze heard your silent cry for help. I stumbled upon this 12-week program created by the famous body transformation expert, Ms. Sue Heintze a few weeks ago. If you’re too concerned with your body image as a woman, this shall be the right strategy for you. Unfortunately, this is exclusive for women. If you’re a man and this has piqued your interest, I can’t stop you from trying but you won’t fully benefit from this method.

Click here to access The Beta Switch.

bundle_bigDo it for you. Boost your body image. Trigger your beta receptors to speed up your fat loss. This beta switch works harmoniously with the hormone adrenaline, which signals your body to release the stubborn fat. Focus on turning on your beta switches to oppose the fat-storing capacity of your alpha receptors. Did you know that females have 9 times more alpha receptors than men? Yes! That’s painful to read. So work double-time on your beta switches for a toned and sculpted figure you so long adore.

Keep an eye on the nutrition and training approaches incorporated in The Beta Switch. Below are the three principal things to consider for each approach.

NUTRITION APPROACH consists of three diet days:

1. Cleanse, Detox, and Balance Day
– 3 protein servings*, 1 carbohydrate serving*, 2 fat servings, unlimited vegetables, and 1-3 protein shakes divided into 5-6 meals throughout the day
– 640 to 1550 calories per day

2. Sculpt and Burn Day
– 5 protein servings*, 3 carbohydrate servings*, 2 ten-gram fat servings, unlimited vegetables, and a meal replacement shake post workout (optional) divided into 5-6 meals throughout the day
– 1000 to 2200 calories per day

3. Splurge Day
– Unlimited food choices
– Unlimited calories

*protein serving = card deck size
*carbohydrate serving = clenched fist size

TRAINING APPROACH consists of three exercises:

1. ACTIVATE the right muscles.
– Stimulating the appropriate muscle groups that tone and lift your problem areas.

2. SCULPT the feminine muscles in the right places.
– Forming slim and well-formed muscles.

3. ACCELERATE fat loss in the desired areas.
– Breaking down fats and mobilizing them into your bloodstream and eventually burn the fats away and increase your metabolism.

You better switch to The Beta Switch to remove undesirable cellulite issues and get a more symmetrical physique!

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“Healthy Snacks” That Are Doing More Damage Than Good

Very often people offer advice on what foods to include in a fat loss diet. These are generally the most common kinds of snacks and drinks you will hear about as you journey through your weight loss program. But, how sure are you that these particular “healthy” snacks are helping in your fat loss goals? Many marketers promote these healthy foods and drinks to fool dieters into buying them when in actuality; they are doing more harm than good. It helps to know what healthy snacks you should be eating, and those you need to keep away from in order to reach your fat loss goals.

Here are some key foods you should start eliminating from your diet:

1. Fruit juices

Many dieters turn to fruit juices as a means of nourishment and an alternative to aerated drinks. What most people don’t know is that these fruit juices contain high amounts of sugar and calories; therefore, burning of calories and minimizing your calorie intake is of no use if you continue to drink fruit juices.

2. Fruit flavoured yoghurt

Single flavoured yoghurt can contain close to 20 grams of sugar. So, if you want to include yoghurt in your diet, make sure it is the plain kind and you do not add sugar to it.

3. Muffins

While bran muffins hold a lot of fibre, which is required in a fat loss diet, they are also high in fat and calories. It would be better to bake your own muffins so that you can control the amount of sugar and calories added to them.

4. Fat-free crackers

There is nothing nutritious about fat-free crackers. They are indeed fat-free but also high in carbohydrates.

5. Fat-free ice cream

There are many beneficial desserts to eat but fat-free ice cream isn’t one of them. It is very high in sugar and calories, which will do a lot of damage to your fat loss program.

6. Protein bars

Many dieters use protein bars as an alternative to chocolate. While they contain a good amount of protein, many of you will be shocked to know how high they are in calories and sugar. Including these bars in your diet can ultimately lead to weight gain and counter act all the exercise you have been doing.

7. Frozen meals

Fresh foods are much more nutritious than frozen foods. All frozen meals have little dietary fibre; the only good thing about them is that they are low in calories.

8. Fruit smoothies

These smoothies are made with real fruits but contain added sugars and other ingredients that are rich in calories. Therefore, you should start making your own smoothies at home to keep the amount of fat and calories going into them in check.

9. Cereal bars

These are supposedly whole grain bars and named as one of those “healthy snacks”, but the truth is that they are processed and can easily increase your blood sugar levels. They also increase your appetite and make you hungry during the course of the day.

10. Peanut butter

Peanuts are great if you want to include healthy fat in your diet; however, you need to buy natural peanut butter as the regular kind has added sugar.

Final thought

Now you know the truth behind these “healthy snacks” so you’re definitely one step closer to achieving your fat-loss goals. If these foods are currently included in your diet, cut them out immediately and you will see results soon enough.

Customized Fat Loss


In this day and age, weight loss programs have been circling around the web endlessly promising the same things over and over again. But come to think of it, is there really a perfect program for you? Definitely not. What may be applicable to you may not work for me. We are all unique and not all of us are born equal. Thus, I can’t say that if we both eat the exact same thing and if we enroll at the same gym and do similar exercises, we’ll both achieve the same weight, body built, and size. You are utterly mistaken if you decide to just mimic what your curvaceous or muscular friend does. No matter how healthy you eat or how strictly you abide to your weight-loss program, if it’s a wrong combination, it will end up being wrong still.

Don’t wait for you to lose all your money and waste your time hopping from one diet plan to another. Up your lifestyle by customizing plans that will work best for you! Kyle Leon, a certified nutrition specialist, has done all the research for you, my dear. All you need to do is to relax, sit down, read on and contemplate on his idea of customized fat loss.

combined-images-finalYou have to understand that if you opt for the generic diet plans, expect to have generic results. As aforementioned, we are all uniquely designed individuals. My nutritional needs are different from yours. Your needs are different from mine. It’s a simple logic. It’s case-to-case basis. We all have differing goals and fitness levels. It’s a multi-factorial thing. The Customized Fat Loss approach is tailored to meet your fitness goals as per age, weight, height, metabolism, and most importantly, your true body type. Wait, true body type? Are there fake body types? Well, this is why most of the programs you’ve heard before failed. Hit the link below as Kyle Leon walks you through the process of identifying your true body type.

EAT FOR YOUR AGE AND EAT FOR YOUR BODY TYPE. These are the two secrets revealed in Customized Fat Loss. What’s even appealing to this style is it can defy genetics. Do you have a thyroid problem which affects your metabolism? Or possibly you are born with big bones? This is the appropriate nutrition trick for you. The best solution is to master what foods to eat, the amount you are consuming, and during what time you should take in the right foods in order for you to skyrocket your body’s fat-burning metabolism. All of these are provided in the program. Click here to know more about the allocation of your calories and macronutrients.

Plus, it’s versatile too. It caters to all genders, age groups, body types, for as long as you are determined to attain your fitness goals. Ready to transform yet? Why not bring your partner and inspire each other in managing your weight issues? Steer clear of your unwanted fats and motivate yourself into getting more lean muscles and more fat burns.

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Healthy Fats Burn Fat: How To Easily Incorporate Them Into Your Diet

While planning your fat loss diet and exercise regimen, it helps to ensure that you eliminate all unhealthy fats and instead opt for healthy fats. Whereas the latter will promote your health, provide you with the minerals and vitamins you need and combat your hunger pangs, the former will just make you gain weight. In fact, healthy fats burn fat faster than most people realize.

Foods that are rich in healthy fats also have more calories than those with excess carbs and proteins. However, as long as you ensure that your portions are just adequate, you should be able to notice faster weight loss. The reason most people don’t eat enough healthy fats is that they have no idea how simple it is to incorporate them into their meal plans. Knowing that healthy fats burn fat, anyone can get started today with the following tips and tricks on how to get more healthy fats into your body:

a) Flaxseeds

Stir in a couple of tablespoonful’s of flaxseeds into your oatmeal every morning and enjoy the benefits of healthy eating. These healthy fats burn fat easily and effortlessly.

 b) Pecans

Pecans are as delicious as they are healthy. They are also a great source of healthy fats that will do your body good. Toss a couple of them into your salads and baked goods for greater satisfaction.

c) Walnuts

Walnuts are also amazing, especially if you use them as a salad topping. All anyone has to do is add a couple of sliced walnuts over a salad before serving.

d) Salmon

Whenever possible, make sure you eat salmon every week. Salmon delivers great protein.

d) Almond and Peanut Butter

Nut butter is delicious, especially when you spread it over your fruit servings. It makes a nutritious and healthy mid-day snack, especially when smeared over apples and bananas.

e) Almonds

Almonds will add some extra crunch to your snacks. The next time you are having yogurt, consider sprinkling a couple of slivered almonds over your cup.

f) Avocado

Avocado is also delicious and healthy, especially when you combine it with other ingredients. This great source of vitamin E and healthy fats works well in salads, sandwiches and dips.

g) Coconut

One of the great things about coconut is its versatility. You can toss a teaspoonful of coconut oil in a protein shake or add dried coconut into your other foods. The next time you go grocery shopping, ensure you stock up on a couple of coconuts. Similarly, consider switching from your regular milk to coconut milk. However, you should use smaller portions because coconut oil contains more calories than regular milk. Remember, coconut milk’s healthy fats burn fat only when taken in moderation.

h) Olive Oil

Olive oil is great for the heart and for your immunity. It is also tastes better and adds more flavour to foods, especially when you are preparing stir fries.

At the end of the day, you will notice that you have a higher propensity to lose weight when you have been using the above sources of healthy fats. As you do so, however, you also need to measure out each serving because you certainly do not want to overdo these foods. For optimal progress, incorporate healthy fats into your daily meal plans, continue exercising and you will notice that there is optimum weight loss, even more than you would otherwise have thought possible. Overall, remember that healthy fats burn fat whereas unhealthy ones only help you gain more weight.

Carb Back-Loading


While everyone’s struggling to strictly follow different weight loss regimens, carb back-loading solves my daily weight-related crisis. Worry no more! Your dream V-shaped, lean and muscular physique is now a few steps away. Limit, limit, then carb up. That’s what this method promises us – less fat, more muscles.

LOOK AT ME NOW. I had my fair share of struggle when it comes to convincing myself which workout program would best suit me. Several trial-and- error attempts and a hodgepodge of training schemes won’t actually work how you pictured the outcome. See how you even followed lists of meal plans only to realize in the end that they were more of a punishment in achieving your so-called “hot bod”. But let me spill a new discovery of mine. A few weeks back, I came across this book which centers on the discussion of carb back-loading. Without a doubt, this method is not an instantaneous thing. But it’s worthy of all the depleting and the limiting of carbs. By the way, you also get to reward yourself by consuming your favorite “junk food” at night. You read that right! You can enjoy the biggest perk of carb back-loading – “cheat night” every darn night. Ditch all those diet restrictions they’ve told you. No pizza? Cut your sugar? Nah! Stop torturing yourself and delight in devouring pizza, doughnuts, pastries, and ice cream post workout.

Being a workout buff and a sports science enthusiast, I was immensely surprised with the testimonies that I became a huge fan of it. Weight loss is as easy as 1-2- 3. Six-pack abs is a bonus. It’s high time to give up your fear of taking in carbs. It is so unwarranted these days. Even some nutritionists can acquiesce that cutting out an entire macronutrient is bad for us. We actually need carbs to get us going through the day.

I don’t want to sound like a know-it- all here, but you can click here and let John Kiefer do the talking.

CREATEbook-3D A MONSTER IN YOU. Turn your body into a fat-burning monster. As an overall approach, start your carb-capping at 30 grams per day at most. Yes, it’s stricter than you think. It is a way of preparing and training your body to store carbs more effectively. Do this for 10 days. Take note of the figures, maximum of 30 grams/day for 10 days. Don’t give up just yet. As I have said earlier, you will enjoy the perks later on so don’t complain. For now, stick to protein and fat consumption. Limit your protein intake daily to 1 gram per pound of your body weight and consume plenty of fat. You need this to keep yourself from feeling hungry. During this phase of carb back-loading, expect to feel exhausted and a bit foggy. That’s all right as your body is adjusting to sudden carb removal.

On the night of the 10th day, reward yourself. Splurge on plenty of carbs and protein. This shall be your post-workout nutrition. Say hello to pizza, cake, ice cream, pasta, etc. Your target is around 1 gram of carbohydrates per pound of your body weight. But since your body is depleted at this point, I’m pretty sure it can handle more carbs and protein. If you are aiming to lose more fat, cap your carbs to 1 gram per pound. On the other hand, if you want to gain a little size, keep it to 2 grams per pound of body weight. If you want the specifics on how the hormones function and the physiology of muscle growth and fat-burning mechanism, click here to find more info.

MAINTENANCE. Continue to back-load on your training days. Ideally, your workout should be around 5pm. Eat carbs according to your goal after your evening training session. During your no-training days, go on low-carb diet as you did during the first ten days.

It’s a win-win situation. When there’s less fat, it means more muscles! So get ready to flex those muscles and show them off to the world.

Learn more about Carb Back-Loading.