PART THREE
Your Sexy Body
CARB LOADING SPECIAL REPORT
so you can create faster results
and save money
To create a set of bricks like these
you'll need to go below
10 % bodyfat
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Of course by using the services of
a 'STREET SMART' Personal Trainer
you'll greatly increase the quality of your results
...and SAVE time
BEFORE WE GO ANY FURTHER
Could you eat this kind of food?
IF YOU ANSWERED YES
When you bring your body fat down near 10%, you'll need to use some metabolic trickery in order to keep the process of fat loss going in the right direction. Often, while at this point, the instinct of many bodybuilders is to eliminate carbs from their bodybuilding diet and go on a ketogenic diet, this is not the best strategy in my opinion.
Carb Control While eliminating carbs from your diet initially brings about some results in the way of less water retention and a sudden drop in weight, the body immediately puts itself into an emergency state and thus, orders a lowering of your metabolic rate. It will do this through a reduction of thyroid hormone production (which is the hormone responsible for keeping the metabolism high) and the only way to bring this production back up (and thus, boost the metabolic rate) is through an increase in carbohydrate intake. So instead of eliminating carbs from the diet (as most novices do), a better way to accomplish fat loss when already at 10% body fat is through the use of an advanced technique called Carbohydrate Cycling.
Carbohydrate Cycling Basics Since you are already at 10% body fat, it will take some metabolic trickery in order to coax your body to go down to 6%. Here is where carbohydrate cycling really pays off. When using carbohydrate cycling, carbohydrate intake is lowered significantly (but not eliminated) for a few days in order to put the body in a fat burning state. Then, for one day, carbohydrates are increased again to normal levels in order to prevent the metabolic slowdown that I described above. In addition, by temporarily increasing your carbs, you also get to have better energy levels throughout the fat loss process as well as preserve (and even gain) muscle tissue.
How to Implement Carbohydrate Cycling There are many ways to implement carbohydrate cycling. However, a simple way is to do three days of lowered carbohydrates, followed by one day of increased intake. As far as how many carbs, proteins and fats to consume, I personally use the following formulas:
Carbs (low days) = Lean Body Mass (Fat Free Weight) x .85
Carbs (high days) = 2 x Carbs (low days)
Proteins (same for high and low carbohydrate days)= Lean Body Mass x 1.25 (you can go as high as times 1.5 if you are training twice a day)
Fats (same for high and low carbohydrate days)= Lean Body Mass x 0.34
EXAMPLE: Say your Lean Body Mass is 175-lbs Therefore:
Carbs (low days) = 175 x .85 = 148.75 (rounded off to 150 grams of carbs)
Carbs (high days) = 2 x 150 = 300 grams of carbs.
Proteins (same for high and low carbohydrate days)= 175 x 1.5 (given that this subject trains twice a day) = 262.5 which I will just round to 260 grams
Fats (same for high and low carbohydrate days)= 175 x 0.34 = 59.5 which I will round to 60 grams.
How Much To Consume? So now we have the (subject's) daily values, we need to figure out what I to consume in each meal. Eating 6 meals a day is ideal
. (5 meals a day is very common). First lets calculate proteins and fats simply by taking the total amount that you would need to consume per day and dividing by 6:
Protein intake per meal = 260/6 = 43 grams (so I will round it to 40 grams per meal)
Fats intake per meal = 60/6 = 10 grams of fats per meal.
In order to organize a low day carbohydrate intake, I recommend to have carbs only at the 3 key times, your breakfast, your pre-workout meal and your post workout meal. By choosing to have carbs at these times, the carbs consumed will be fully utilized by the body for fuel.
Low Carb Day: In order to calculate carbs for a low day, simply take the total amount of carbs and divide by 3. Low Carb Day Carbohydrate Intake Per Meal = 150/3 = 50 grams on 3 meals (breakfast, pre-workout and post workout meals or breakfast, lunch and dinner if it is a day off from weights).
High Carb Day: To calculate carbohydrate intake for a high day, simply divide the total carbohydrate intake by 6. So in this case, that comes out to:
High Carb Day Carbohydrate Intake Per Meal = 300/6 = 50 grams per meal.
Food Choices
Protein: As far as food choices, for proteins, use lean proteins such as chicken and egg whites, include proteins rich in essential fats such as wild atlantic salmon.
Fats: For fats, on meals where you are including proteins that contain essential fats, you don’t need to add any. On meals with lean proteins like chicken, egg whites, or protein powder then you need to add fats in the form of flax seed oil or capsules like EFA Lean.
Carbohydrates: Finally, for carbohydrates, since our main goal is fat loss, only include low glycemic index carbs such as oatmeal, brown rice, sweet potatoes and, of course, green vegetables like broccoli and green beans.
Carb Cycling Conclusion I’ve consistently used the carbohydrate cycling technique with awesome results. Many of my Clients have used it as well. Give it a try and I guarantee you that every time you go through a cycle of 3 days of low carbs followed by one day of high carbs your body will change by burning body fat and retaining, or even gaining, muscle.
Are You Brand New To Exercising?
With a little bit of study and a large helping of determination you can progress very nicely with your body shaping goals. For most people their workout plan will need fine tuning around week 6. I recommend you use a Personal Trainer from day one so you know exactly how to exercise with safe form, and effective technique, so you don't waste time, money and effort.
Here at PETE the TRAINER we provide the guidance and education that ensures you establish the correct exercise foundation and establish 'real world' nutrition patterns right from workout #1, so you start by achieving positive results right away.
Our 1-on-1 Private Training Sessions provide you with an opportunity to exercise under the watchful eye of a highly qualified fitness professional, who sincerely cares about helping you actually reach your health and lifestyle objectives. All our Programs are customized to harmonize with YOUR individual fitness levels, your medical needs, and any health considerations you may be dealing with. A sexy body is a healthy body, with an empowered owner. Correct information is the foundation of this empowerment.
If you've read previous postings, you'll know, we humans are created with the ability to have a conscious mind AND a sub-conscious mind (A.K.A. your Reactive Mind). It's IMPORTANT to understand the basics of how your mind works if you are to avoid frustration and self sabotage.
When you are over-weight (obese) and very unfit, or very de-conditioned, you'll also have what's known as your Manic Mind also operating. This gets activated when you have several red flag sirens going off simultaneously throughout your body, and nothing (as far as your body is concerned) is being done to remedy the situation, your sub-conscious mind is literally stuck in panic mode.
Your Manic Mind activates some freaky happenings ...so along with the physical discomforts, and social stigma's, that you have to deal with by being extremely out of shape, you may also have to contend with waves of mood swings, confusion, panic attacks, cravings, headaches, extreme thirst and urgent urination, vision problems, swellings, reoccurring aches and pains, skin rashes, cold hands and feet, feelings of extreme sadness and/or extreme loneliness ...and much more.
At PETE the TRAINER we are experienced in helping Clients overcome these extra challenges.
At PETE the TRAINER all workouts are designed to coach you through either a 50 minute or a 25 minute session, (or a combination of). You will be creatively motivate and empowered you to accomplish your fitness goals on time without, money and/or effort.
Are You A Seasoned Exerciser?
PETE the TRAINER will design an interesting and refreshing new program to challenge you and take you to a higher, more productive level of fitness to shatter your present goal objectives.
Are You A Sport Specific Amateur, semi- Pro, or Professional Athlete?
PETE the TRAINER will assist you in gaining that competitive edge by increasing your endurance, strength, and flexibility. Whether you're training for a 5K, a triathlon, or improving your tennis game, a Private Private Trainer can fine-tune and focus your motor skills, specifically to help you excel in your chosen sport/s.
Are You A Rehabilitation Patient?PETE the TRAINER can work with your healthcare provider to develop a safe exercise curriculum to strengthen weak areas, increase range of motion, and improve the quality of your life while on your road to recovery.
Don't wait Weeks
IF YOU HAVE QUESTIONS, CALL RIGHT NOW
702. 648 1301
ASK ABOUT YOUR FREE GOAL ANALYSIS & FITNESS ASSESSMENT
TO BE SUCCESSFUL
YOU'LL NEED SOME KIND OF
EFFECTIVE, DO-ABLE, PLAN
The foundational element of any effective plan is KNOWING exactly what you want to achieve and what you need to do first to get things moving toward success.
A Goal analysis and Fitness Assessment will answer these foundational questions
Call and set up an appointment, and get yours FREE
Here at The PETEtheTRAINER Studio we employ tried and true progressive resistance training principles by custom creating your exercise program so YOU increase your muscle tone, burn fat and vastly improve your overall endurance. Progressive resistance strength training is at the heart of all effective exercise plans.
For a FAT BURNING FOCUS we'll place an emphasis on compound exercises such as, squats, bench presses, lat pull-downs, and military presses along with, heart pumping free-style compound exercises, such as Reach High & Under, and Step Down w/Jacks, which stimulate the major muscle groups: the shoulders, quads, glutes, chest, and lats, as well as the 'supporting muscles' like the biceps, triceps, hamstrings, and lower back.
Compound exercises burn the most calories period, and stimulate the highest number of muscle fibers for a after-burn effect (the body continues to burn calories after the actual exercise stops). We compliment these compound exercises with isolation exercises such as, barbell curls, calf presses, dumbbell flyes, and tricep push-downs to complete your body-shaping experience. We'll also teach you how to fine tune and complete your workout experience with fat melting INTERVAL CARDIO state of the art NUTRITION practices and functional STRETCH RELEASE exercises.
NEW CLIENTS
With many new Clients, often the first thing we work on is building your Fitness Foundation TM.
Depending on individual circumstances, we then recommend you CHANGE UP to a full-body-shaping workout program - on a 3 day per week basis.
On Day 1 and Day 3 (Monday and Friday, for example), you'll do the following exercises, in this order:
Squat
Bench press
Lat pull-down
Shoulder press
You'll perform one warm-up set per exercise, and then perform 1-2 sets per exercise.
Each week or two, depending on how you progress, we'll add a set.
On Day 2 (Wednesday, for example), you'll do this sequence:
Lat pull-down
Bench press
Shoulder press
Squat
As time goes on and you get stronger and develop more muscle endurance, we'll add more exercises to your routine.
How to start EATING FOR SUCCESS
This is how you start on your journey to a new, better you.
Record what you eat over a 7 day period. Log what you eat and drink.
Weigh yourself the morning of day 1, and again on the morning of day 7.
The idea during this 7-day period is to get an approximation of your present "maintenance caloric intake". If you normally eat pre-packaged foods you'll already have the calories, protein, carbs, and fat grams already determined for you (check the nutrition facts label carefully). You'll want to track your portion size (and number of servings).
For a 'break-down' of any other foods you like to eat, get the book, Nutrition Almanac or simply go to Calorie King .com.
Keeping a log is fairly simple. I suggest, each day, simply writing down the information on a 8 1/2 by 11 piece of paper or log the information in a Day Planner.
Log everything each day (even salt, pepper, ketchup and dressings etc.). At the end of the day, add it all up. At the end of the week, take the average of each day. If you maintained a fairly steady weight, you now know your Maintenance Caloric Intake (MCI).
Your caloric intake might look like this:
CALORIES
Monday = 3050
Tuesday = 3350
Wednesday = 2800
Thursday = 2500
Friday = 3250
Saturday = 3050
Sunday = 3000
AVERAGE = 3000 ...see this isn't as hard as it sounds.
How do you start dropping calories?
Decrease your portion sizes
Cut out fatty food
Eliminate juice and bread and "add-ons" like butter, dressing, and condiments
Only back off the calories by an average of 500 per day so you don't negatively effect your metabolism. Building muscle and/or cutting fat is basically a math problem. You either need to create a caloric surplus (to gain muscle) or deficit (to lose fat).
Remember: The exercises that burn fat, are the ones where you are squeezing muscles via high intensity exercises such as intervals, circuit strength training (high intensity exercise performed for short periods of time).
Whenever you eat anything
YOUR metabolism is kicked into gear
When your metabolism is working correctly the food that you eat will be used for fuel.
Anything that is left over after your energy needs are satisfied will be stored for later use or if there is already enough stored energy, these calories will be stored as fat.
The whole goal should be to
eat what you need for energy
and nothing more
If you eat the right amount of food
AND you get the right amount of correct exercise,
you will make steady fat loss progress
The higher your metabolism, the less likely you are to store excess food in your fat cells. But, keep in mind, a low and metabolism for all it's possibilities is really timid and shy and luring your metabolism back to working normally, takes careful consideration. Start by raising your metabolism by becoming a little more active each day. Most diets start off with a REALLY restrictive phase which is meant to get your metabolism kicked back into gear.
At The PETEtheTRAINER Studio
we don't recommend this approach.
We don't recommend you partake in
ANY kind of SHOCK
By evidence of slow and steady weight loss, you will move into the next phase of The PETEtheTRAINER Plan which gives you a little more food and a few more options. Adding exercise, especially strength training, at this point will keep your metabolism revved up and moving along.
If you overeat one day, you may stall your metabolism which will slow your weight loss as well. Ironically, if you under-eat you may do the exact same thing to your metabolism.
The secret is to keep your metabolism working at a STEADY pace
The more your metabolism gets used to 'balanced' working
the more it will expect to work this way.
The Metabolism is often the most misunderstood element
especially when it comes to fat loss
As a Personal Trainer, the two self sabotaging scenarios I see most with beginner Clients is:
Eating a dozen cookies and three full glasses of milk and then blaming the weight gain on their metabolism, and the other, skipping meal after meal and then blaming their lack of weight loss on, you guessed it, their metabolism. What's really to blame is their Plan of Action, most new trainees, lacking trust, willpower or simple trust, self sabotage for a number of reasons.
Understanding how your metabolism works is the first things that i teach my new Clients when we embark on a weight loss, or a weight gain program.
It's NEVER TOO LATE to change your nutrition, start working out, and get healthy.
ARE YOU READY to build the body YOU want! You will need to learn the exact exercises, performed in the correct sequence, you'll need to know the right number of sets and reps, you'll need to know what food to eat, and how to foster an environment for muscular growth.
Whether you want to build muscle AND gain weight or lose body fat while toning up...you can with the knowledge you will gain with a PETEtheTRAINER Program.
Some of the benefits of a PETEtheTRAINER Program
Complete holistic exercise and recuperation instruction
You'll learn the EXACT sets and reps for building a solid foundation
You will learn the concepts and terminology you need to build the body of your dreams
You'll get Nutritional guidance that will enable you to build muscle faster than ever
You'll get Exercise Log sheets, so you'll have a record of your progress and accomplishments
You'll be the envy of your peers! ...for your muscle tone, strength and agility for sports whether it's golf, football, baseball, basketball, hockey, gymnastics, tennis, track & field, volleyball, or Karate, in other words any activity that requires you to run, jump, hit, throw, kick, or catch!
SOMETHING NEW
At The PETEtheTRAINER Studio Las Vegas USA
In keeping with our philosophy of providing the best in fitness, nutrition and equipment, we are very proud to NOW offer 2 new Specialization Programs. One for the ladies, to tone & trim those areas that need special attention, and one for the guys to shape and sculpt and bring out that masculine edge and attitude.
2 NEW WORKOUT PROGRAMS
Ladies we now offer The BIO-FORCE TM 3 DAY per week LONG & LEAN Program TM
6 WEEKS, 18 targeted & focussed 50 min workouts. ONLY $25 per session Cost: $450
Guys we now offer The BIO-FORCE TM 4 DAY per week BIG & RIPPED Program TM
6 WEEKS, 24 tough & sweaty 50 min workouts. ONLY $25 per session Cost: $600
PAYMENT PLAN AVAILABLE
At The PETEtheTRAINER Studio WE GUARANTEE RESULTS
Next Time on PETEtheTRAINER
Our latest cutting edge breakthrough Program
Designed to get you in top shape for 2010
YES ...we have a SPECIAL INTRODUCTORY PRICE
The 3 PART, 8 Week BIO-FORCE TM BOOT-CAMP Program
You'll train 4 times per week. 32 body-shaping workouts. ONLY 2 SHORT MONTHS
Thank you for your visit
I hope you have dis-covered some empowering info
Peace & Blessings
Pete
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The revolution is in CONSCIOUSNESS, not in DOING. .jpg)
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