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Shaun Hadsall: 14-Day Rapid Fat Loss Plan PDF (eBook)

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STOP reading Fake Reviews and Opinions! Discover the Truth and the Facts about 14-Day Rapid Fat Loss Plan™ Macro Patterning PDF, eBook by Shaun Hadsall in this Special Document. Enjoy :)

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Shaun Hadsall: 14-Day Rapid Fat Loss Plan PDF (eBook)

  1. 1. 14 Day Rapid Fat Loss Plan™ by Shaun Hadsall Macro-Patterning™ System
  2. 2. 3 Day RAPID Fat Loss Blueprint: Your 3 Day Nutrition Protocol to “Target” ALL Your Lower Abdominal & Belly Fat by: Shaun Hadsall Expert Author | Fat Loss Coach | CPT
  3. 3. Disclaimer and/or Legal Notices This information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
  4. 4. Thanks so much for taking time out of your busy day and coming over to my site! If you’re reading this article then you obviously have an interest in accelerating your fat loss. After all, who doesn’t want to look better, feel better, have more energy, increase their self esteem and pretty much improve every other area of their life? I know I do. And that’s exactly what happens when you accelerate your fat loss in a healthy and sustainable fashion. Everything in life just gets a whole lot better. It’s a strange phenomenon, but when you make significant progress shrinking your waistline or you get to the point where you can actually see definition in your stomach… All of sudden you realize that same focus has leaked into every other area of your life. It’s like hitting the bull’s eye of your body and life. But it’s not easy. It requires consistency and effort. And usually it’s pretty simple to lose the first few pounds. After that, it can get tricky and it requires more of a strategy. But keep in mind, when it comes to fat-loss, there are really no *new* magic bullets, quick fixes, or short cuts. Zero. However…. What is unique about this nutrition method is “how” the approach is set up and structured to specifically (and legitimately) help you burn off belly-fat in a smart and scientific way. I’m not gonna sit here and “hype” it all up to be the cure all because there isn’t one.
  5. 5. That’s why I put together this article and I’m so passionate about helping others learn the truth about real fat loss. You see - your body is smart. Super smart. And it can adapt very quickly to old school weight loss methods and diets. There’s actually a name for it. It’s called the “Adaptive Response” and it can be your greatest fat burning enemy unless you know how to overcome it. If you’ve ever experienced a weight loss plateau, then you know exactly what I’m talking about. Even if you’re one of the millions of people that has radically damaged and altered your metabolism from years of inconsistency, eating unhealthy or yo-yo dieting… It’s really not your fault. You see, although there are thousands of weight loss plans that work, they’re specifically designed to be temporary. A short cut. A quick fix. That’s why well over 90% of people who “diet” gain all (or more) of the weight back within about one year of losing it. After all – what’s the first 3 letters of the word DIET? But don’t freak out Homer – there IS a way to make fat loss easier to stick with and enjoy… :-)
  6. 6. A legitimate way that you can strategically eat carbs and cheat foods as your best fat burning friend every week while you rid diets from your life permanently. And believe it or not, you, me, everyone has astounding fat burning potential just waiting to be tapped. Weight Loss Fact: Getting a flat stomach and staying lean is NOT about genetic superiority or luck of the draw… It’s about learning how to use the right strategy. And you probably discovered (like I did years ago) that fat loss pills, crash diets, endless cardio and infomercial gadgets are ineffective, outdated, and pretty much a waste of time and energy. But today I am going to introduce you to an aggressive nutrition strategy that’s specifically designed to help you make the switch from burning food and sugars – to burning fat as your primary energy source. And it doesn’t matter what type of genetics you have. If you take action and apply this method properly it will only take a few short days to burn off stubborn belly fat and visually see your stomach start to get flatter – in only a few short days. In most cases, this method only requires about 3 days of the week and it works best after a weekend binge or a period of eating unhealthy. Now truth be told, almost everybody who tries to use a low carb rapid fat-loss plan messes up their hormones, damages their metabolism, and forces their body to gain the weight back. But when you use this particular carb depleting approach based on a unique (and proprietary) nutrition method called Macro-Patterning™ -- you’ll see how you can attack belly fat without old-school “dieting” or wreaking havoc on your metabolism.
  7. 7. How You Can FIX a Broken Metabolism… Before your body is primed and ready for calorie surpluses like extra carbs on the weekend or your favorite cheat foods - you have to FIRST teach your body where fat is (so you can burn it). My 3 Day Rapid Fat Loss Blueprint achieves this goal by creating an environment for instantaneous fat loss, while simultaneously priming your body for a healthy calorie overload. Remember, if you wanna burn PURE fat – you have to “prime” your metabolic pump for cheat days or other higher carb days to work properly. This will also help you prevent you can avoid fat storage. And when you plan this out and time it properly, the next time you tear up the family buffet or rip into that next pizza or dessert, you’ll be facilitating the fat loss process instead of stopping it. So there are times when short-term, aggressive low carb tactics are a necessary evil. And for some very VALID reasons... Healthy Carb Depletion can serve several powerful purposes: 1. It’s one of the fastest ways to drain the body of carbohydrate stores and/or muscle glycogen (a catalyst to using fat as fuel). 2. Shuts off the body’s dependence on sugars and carbs as energy sources. 3. Helps you CONTORL insulin (your body’s fat storage hormone) and lowers glucose to create an aggressive fat burning environment inside your body. 4. Reprograms and fixes your metabolism to teach it where fat stores are readily available for energy needs. 5. Primes your muscles and hormones to “want” and “need” more carbs and extra calories. 6. Creates a MASSIVE short term calorie deficit for extreme fat loss. I’ll be the first one to admit that most depleting strategies are far from easy, but IF timed and applied properly, it’s like hitting the “reset” button on fat loss.
  8. 8. Remember, properly applied carb depletion makes fat your “go to” energy source while setting up your metabolic foundation for a balanced and healthy rapid fat loss to work for the long haul. Carb Depleting: Far from easy, but definitely worth it. The Problem: Abuse Like I briefly mentioned above, most people end up abusing this strategy. As a result, they end up causing metabolic damage and forcing rebound weight gain. Here’s a quick example. For EVERY gram of carbohydrates you consume, your body holds about 3 grams of water. Read that last sentence once again so it sinks in please. So even if you use a trendy, low carb diet (you know the ones I’m talking about) and deplete on a bunch of traditional low carb diet foods, the scale might trick you into thinking that you’re losing a bunch of weight -- and you are. BUT – it’s water weight, NOT fat. Sorry. You’re just dropping a bunch of water. But what if you could make most of that water loss mean fat loss instead? Well, you CAN. And it’s all below inside this FREE 3-Day RAPID Fat Loss Blueprint.
  9. 9. But first you must learn to avoid these 3 traps when you try to manipulate or deplete carbs… 3 Traps You Must AVOID When Depleting Carbs Most people think carb depleting is simple. Just count carbs. This ends up being a trap and it’s one of the many reasons the majority of folks never sustain their weight loss when they try this method. That’s why you must avoid these 3 traps when you carb deplete… 1. Depleting with the wrong foods. Many times people automatically associate low carb or depleting with high fat, greasy foods or other unhealthy fake low carb diet snacks. These are loaded with nasty hidden chemicals, unhealthy fillers and obesity additives. The food combinations and choices you make while depleting makes ALL the difference. It’s critical to use the RIGHT food choices. AVOID processed foods. Use all natural whole food choices as much as possible. Protein shakes are fine, but nothing gets results like real, healthy, whole food with the proper timing, combinations, and portion sizes. 2. Depleting at the wrong times. So many people hop from plan to plan and totally diminish the effect of structured carb depletion. If you’ve already low-carbed yourself to death or been on the diet yo-yo, you should definitely take a diet break. Eat a balanced amount of regular healthy foods for at least a few weeks before attempting any of these tactics. On the other hand, if you’ve just had a weekend food bender, eaten high carb or you’ve just plain eaten unhealthy for any length of time -- you’re probably in a perfect position to take full advantage of the power of structured carb depletion.
  10. 10. 3. Depleting for the wrong durations. Most folks really screw this one up. When it comes to depleting, more is definitely not better. In most cases, you should rarely ever deplete for more than a few days of the week. However, there are specific times where it’s advantageous and necessary to strategically deplete for a week or more at a time in a strategic sequence. For example, we’ve created one of the most powerful advanced fat burning days on the planet. It’s simply called the “Deplete Day”. And when you combine this strategic day with strategic exercise it can literally triple your fat-loss. But again, you have to do it properly. This sneaky approach meets all the body’s needs to preserve lean muscle while simultaneously resetting all your metabolic triggers – creating some ridiculous fat loss. I’ve had dozens of clients lose anywhere from 8 all the way to 16 pounds in ONE week using this type of carb deplete plan. I’m not saying this will happen week after week. That would be impossible (and unhealthy). But wouldn’t it be one helleva jump start? As you can see from the chart below, after only 4 days of lowering carb intake to just 40% - glycogen levels are lowered significantly.
  11. 11. When you use the Macro-Patterning™ depletion method, carb intake will be much lower than 40% so you can do major depleting damage in just a few days. This can radically accelerate your fat loss. But make no mistake about it. 99.9% of dieters who don’t use this information properly will hit adaptation (i.e. a weight loss plateau) and stop losing weight altogether. Or worse yet – just gain the fat right back. But if you understand my 3 Day Rapid Fat Loss Blueprint can AVOID becoming one of these statistics. The 3 Day RAPID Fat Loss Blueprint Your Nutrition Protocol to TARGET All Your Lower Abdominal and Belly Fat After a Weekend Binge OR Falling Off Track… Here’s the healthiest way to deplete carbs and create a short term MASSIVE calorie deficit and achieve extreme fat loss. STEP 1: TURN OFF SUGARS Consume zero starches or fruits for about 3 days in a row after a weekend binge or a few days of eating higher carbs. This will help rapidly accelerate glycogen depletion and get your body burning fat again as fast as possible. It will also ramp up catecholamine levels (fat burning hormones) and prep your metabolism for the weekend fun. It’s a fairly simple process. Just consume no more than 25 to 50 grams of impact carbs for the day (i.e. starches, fruits). Also make sure to watch for hidden sugars.
  12. 12. Also make sure you consume a complete protein source in every meal to help increase satiety and keep your body in a high-energy, fat-burning environment. By using this approach a few days of your week, you’ll temporarily “shut off” your dependence on sugars as fuel and program your body to burn a ton more belly fat. STEP 2: GO ALKALINE Second, increase your fats and double your servings of green cruciferous veggies on deplete days. Friendly fats and green veggies will prevent your body from becoming too acidic, which can elevate cortisol (stress hormones) and keep your body from burning fat as fuel. Keeping your body alkaline will preserve muscle and help you avoid the toxicity and acidity that can destroy results when using this approach. Some good examples to use for fats are extra fish oils from wild caught fish, olive oil, coconut oil, grass fed butter, egg yolks from farm fresh or cage free egg yolks, avocado, grass fed beef and small amounts of raw or organic cheese. And make sure you avoid canola and vegetable oils. Nasty stuff that will increase inflammation and negate the effect of strategic depletion. Great veggie examples are spinach, kale, broccoli, cauliflower, asparagus, green beans, collard greens, arugula, and cabbage. These are all great choices for extra veggies. This will help provide all the fiber, vitamins, and minerals necessary to keep you alkaline, while maximizing fat-loss during the carb deplete. It will also help you with appetite control and helps minimize bad estrogen inside the body because of the naturally occurring anti-estrogens inside many of these greens.
  13. 13. STEP 3: SUPER HYDRATE Lastly, double your daily water intake on deplete days. I know this technique isn’t appealing or “sexy”, but it works. Most folks simply underestimate how effective proper hydration can be for getting rid of post weekend carb bloat and facilitating other metabolic processes that burn fat. Remember, if you cheated this past weekend or ate too many carbs for a few days in a row you’ll be holding almost an extra 3 grams of water for every gram of carb you consumed. So if you had a few slices of pizza, some bread and a bowl of ice cream we’re talking an extra 600 to 1000 grams of water sitting on your belly. Just lift up your shirt right now and take a look. Yup. THAT’S what I’m talking about. lol. So here are a few fast fluid facts to help you keep in simple. First, the more water you “give” your body, the less it will hold onto. So if you feel like you’re holding water or bloated, drink MORE water and it will only take about 24 hours to look and feel leaner. Also remember that all metabolic processes that take place in the body operate more efficiently and effectively when you’re properly hydrated. A good rule of thumb is to consume 60 - 70% of your total body weight in ounces of water on your carb deplete days. So if you weigh 150 pounds then you should be shooting for 100 to 120 ounces of water minimum. Trust me on this one, you’ll control your appetite and just “feel” a whole lot better when you’re hydrated. Yes, you’ll pee a lot more. But it’s worth it. :-) So there you have it, an introduction to Advanced Carb Depleting…
  14. 14. The Holy Grail of healing a broken metabolism and achieving short term rapid fat loss. As you can see from these tips, this is NOT just about lowering or depleting your carbohydrates. You’ll only see incredible results from using this tactic by using the right foods at the right times for the right durations. It’s ALL in the approach. At first glance, strategic carb depletion seems like it can be a big pain in the you- know-what. But remember to focus on the reward. You might have to sacrifice initially, but then you can start cheating on the weekends and eating all your favorite carbs – WITHOUT the guilt. Additionally, it’s huge psychologically. After you’ve applied proper depleting for a given period of time, it’s nice to know you have the reward of eating your favorite foods right around the corner. That’s the real carb cycling advantage. Sanity. TOO much Carb Depletion can make you lose you mind… Plus, if you’ve ever dieted real hard, been up and down on the scale from yo-yo plans, or you’ve been living and eating kind of unhealthy… The likelihood of your metabolism being severely damaged is VERY high.
  15. 15. How You Can Heal The Metabolic Damage THIS is one of the most powerful and healthy ways to help you heal the damage. Remember, your body is not a one cell amoeba. It’s a rubix cube. You have to implement the right strategy to solve the fat loss puzzle once and for all. It’s not quick fix or a diet…it’s a solution. Is advanced carb depletion easy? NO. Is it worth it? YES. Even though it requires some sacrifice, it actually becomes really fun when you understand how to use it in combination with higher carb “baseline” days and strategic “cheat” days. And whether you realize or not… You can and SHOULD eat lots of carbs and cheat foods on certain days of the week. This not only makes carb depleting more effective…it can be your ultimate weapon of physical and psychological fat loss warfare because it helps prevent metabolic slowdown, muscle loss, AND keeps your fat burning hormones at healthy levels.
  16. 16. When you synergistically combine the right type of lower carb Deplete Days with higher carb Baseline Days and Strategic Cheating – you’ll finally experience how fun and FAST fat-loss can really be. In fact, there are 3 simple steps you can use to eat MORE carbs and NEVER store them as fat. Here’s a free video and article explaining how all 3 steps work: ==> Discover how to eat LOTS of carbs and NEVER store them as fat (3 steps) At the link above you’ll discover one of the healthiest ways for you to achieve 14 days of your fastest fat loss ever, without rebound weight gain or dieting. Now that you understand healthy carb depletion to overcome the hormonal and metabolic obstacles that block your fat loss, it’s time to combine it with the other critical nutritional aspect of targeting lower abdomen fat – Carb “Cycling”. After all, without properly structured higher carb days – carb depleting will only get you so far. Enter - Macro-Patterning™ Macro-Patterning™ RAPID Fat Loss Without the Pain, Suffering, and Drudgery of EVER Dieting Down So what is heck is Macro-Patterning™ anyway? And - how can it work in synergy with healthy carb depleting? Macro-Patterning™ is the simple process of carefully regulating and alternating protein, fat, and carbohydrate intake to combat your body's adaptive response to your eating patterns. This allows you to manipulate something called glycogen (just a fancy word for stored energy from carbs) to greatly accelerate fat burning. It’s much easier than it actually sounds.
  17. 17. Just think of it as carb-cycling trickery that triggers your metabolism to target lower stomach fat by utilizing things like depleting in combination with higher carb baseline days and strategic cheat days. Remember, the minute your body thinks you're on a diet, it will do anything and everything it can to hold on to as much fat as possible because it knows you're going into starvation mode. This can happen after just a week of dieting or going low carb. Your brain will send the rest of your body a signal to conserve energy for the coming dry spell. That means it shuts down body temperature, reduces the absorption rate of food, and slows down your metabolism by suppressing fat burning hormones, all with the intention of storing more fat so it will have plenty of energy "just in case." But that’s where Macro-Patterning™ along with Strategic Cheating comes to the rescue so you can avoid the dreaded “fat spillover syndrome”… You see, by timing your macronutrients (carbs, proteins, and fats) in conjunction with the my unique exercise approach, called the Ultimate Stubborn Fat Sequence, you can manipulate and force your body to feed on more stubborn lower abdomen fat while simultaneously keeping your metabolic triggers in check. Best of all, this method allows you to still enjoy all your favorite foods. You just have to understand and apply the proper strategy.
  18. 18. If you don’t, excess carbs call literally “spillover” and be converted to body fat. NOT GOOD. Here’s where you can learn how to avoid fat-spillover and discover how to use this rapid fat loss method that’s already getting a ton of national attention: How to Eat LOTS of Carbs and NEVER Store them as Fat – 3 Simple Steps… The ULTIMATE 14 Day Rapid Fat Loss Plan
  19. 19. More about the Author Shaun Hadsall Expert Author | Fat Loss Coach | CPT Get Shaun Hadsall talking, and the first thing you’ll notice is his enthusiasm and energy. Owner-Operator of a Fitness Boot Camp location in Michigan and founder of Get Lean In 12, he was one of twelve fitness instructors awarded Club Solution Magazine’s “Most-Fit Health Club Professional” for November 2008. This prestigious award is a worthy addition to Hadsall’s awards and achievements in the fitness industry. A self-proclaimed “hillbilly from Birch Run,” Hadsall uses his humble beginnings to teach people around the world how to achieve a healthy life- style for the body, mind, and soul. Coincidently, Hadsall admits that the catalyst for his current career and lifestyle began with another contest 10 years ago. After strength training hard for several years (6 days a week, 2 hours per session) with mediocre results, Shaun eventually reached a plateau. Convinced that “more” was better, it was only natural to train longer and harder thinking it could push him through his plateau until he almost completely burned out. Frustrated from wasting time and money along with his consistent effort to succeed and passion for fitness, he began studying, educating, and researching relentlessly. Then, one day in late 1997 Shaun picked up a magazine and saw "real life" success stories from a before & after contest. Not only were these stories inspiring, they were "life changing." With an intense desire to look, feel and act like these people and being inspired to change his life for custody conflicts over his 6 year old daughter, Shaun immediately entered the contest. Although he was initially drawn to the contest for physical results, he quickly connected with success stories of past winners who had overcome obstacles that mirrored Shaun’s own challenges. “I read a story about a father who had struggled because he wasn’t able to see his kids, and I immediately related to it.” Hadsall, a young father at the time,
  20. 20. explains, “I wanted those changes in my own life. It inspired me to change my philosophy about fat loss and life, the people I hung out with, my lifestyle, and actually pursue legal visitation rights of my little girl. By the end of the contest, I had joint custody rights of my daughter, was completely debt free, and mended broken relationships. Plus, I had a new body.” With over 200,000 entries and over 22,000 finishers, Shaun was fortunate enough to be 1st Runner-Up Grand Champion in the now famous Body for LIFE™ Contest. “After completing my physical transformation I realized every area of my life had become more rewarding and fulfilling, so I had a deep desire to share that gift with others.” Inspired by his success, Shaun moved on to achieve a level 2 Training Certification to became an Exercise Technologist and Food Coach. Hadsall sees fitness as the anchor to strengthening every other area in life. Shaun's priorities and passions include God, his relationships with his wife and children, health, and of course helping transform people’s lives mentally and physically through the Get Lean In 12 system. You can learn more about Shaun and his unique approach to getting a flat stomach right here: The ULTIMATE 14 Day Rapid Fat Loss Plan
  21. 21. The Ultimate Stubborn Fat Sequence: Your Strategic 14-Day Protocol Legitimately “TARGETING” Your Lower Belly Fat by: Shaun Hadsall Expert Author | Fat Loss Coach | CPT
  22. 22. Disclaimer and/or Legal Notices This information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
  23. 23. Thanks so much for taking time out of your busy day and downloading this report! If you’re reading this article then you obviously have an interest in accelerating your fat loss. After all, who doesn’t want to look better, feel better, have more energy, increase their self esteem and pretty much improve every other area of their life? I know I do. And that’s exactly what happens when you accelerate your fat loss in healthy and sustainable fashion. Everything in life just gets a whole lot better. It’s a strange phenomenon, but when you make significant progress shrinking your waistline or you get to the point where you can actually see definition in your stomach… All of sudden you realize that same focus has leaked into every other area of your life. It’s like hitting the bull’s eye of your body and life. But it’s not easy. It requires consistency and effort. And usually it’s pretty simple to lose the first few pounds. But then it gets tricky and requires more of a strategy. That’s why I put together this guide and I’m so passionate about helping others learn the truth about real fat loss. You see - your body is smart. Super smart. And it can adapt very quickly to old school weight loss methods. There’s actually a name for it. It’s called the “Adaptive Response” and it can be your greatest fat burning enemy unless you know how to overcome it. If you’ve ever experienced a weight loss plateau, then you know exactly what I’m talking about. And you’ve probably discovered (like I did years ago) that fat loss pills, crash diets, endless cardio and infomercial gadgets are ineffective, outdated, and pretty much a waste of time and energy.
  24. 24. But today I am going to introduce you to an aggressive, yet extremely efficient exercise strategy that’s specifically designed to burn off stubborn fat, flatten your belly and eventually get your lower abs “popping” out. Best of all, it will only take you about 90 minutes a week. Introducing… The Ultimate Stubborn Fat Sequence: Fixing What’s BROKEN With Traditional Intervals and “old-school” cardio… I’m sure you’re no stranger to interval training. And if you’ve ever consistently used this type of strategy, keep reading because I solve the main problem with trendy intervals (and traditional cardio) below with the Ultimate Stubborn Fat Sequence. It’s by far the most efficient and effective way to force the release of fat burning hormones to help you burn off stubborn body fat and bust through a plateau. The NEED for SPEED… The Legitimate Science Behind “Releasing” and Burning Stubborn Fat For those of you who don’t know, intervals (aka – metabolic bursting) are simply a very hard, short burst of exercise (sprinting, jumping, cycling, bodyweight exercises etc.) followed by an active recovery period to let the heart rate come back down before repeating another interval or burst.
  25. 25. This is NOT traditional interval training that’s become so trendy over the last few years. Traditional intervals typically last 45 seconds all the way up to 2 minutes in length. Bursting intervals are shorter in duration (10 to 45 seconds max) and harder in effort. These short, brief, high intensity exercise bursts trump old school cardio (and even traditional intervals) everyday of the week. And if you really wanna see a dramatic change in how your body looks – it doesn’t require a lot of exercise time – but it does require INTENSITY. Trust me, you’ll know when you get there… After you’re done getting a giggle…continue below. Catastrophic HUH? No…Catecholamines! Catecholamines are "fight-or-flight" hormones released by the adrenal glands in response to stress like high intensity bursting. They are part of the sympathetic nervous system and they force the release of free fatty acids into the bloodstream.
  26. 26. Catecholamines eventually convert to dopamine, to norepinephrine, and eventually to epinephrine, which ultimately forces the release of these free fatty acids. In other words, these catecholamines break apart stubborn body fat (more on how to effectively “burn off” this residual fat in Part 2 of your 14 day protocol below). This is just one of the many reasons why strategic intervals and bursts are so much more effective for fat loss than traditional exercise and old-school cardio. Additionally…  They save time, are extremely efficient, and burn way more residual fat.  They lower insulin, raise Growth Hormone – GH, and force the release of free fatty acids and powerful brain chemicals – listed above.  They provide the greatest “after burn”. Strategic high intensity intervals or bursts have the potential to increase your metabolic rate for 38 to 48 hours after doing just one 12 to 20 minute session. Pretty amazing. (The scientific term for this effect is called EPOC which stands for Excess Post-Exercise Oxygen Consumption)  They’re challenging and fun which makes the time tick by twice as fast.  They’re one of the greatest stress relievers on Earth.  This type of exercise has also been shown to increase blood flow for faster fat loss in those hard-to-get-rid-of stubborn areas like lower abdomen fat. As you can see, the benefits of this approach go way beyond the scope of traditional cardio exercise.
  27. 27. I know all this stuff might sound like it’s a little more advanced, but I’ve dissected, researched, and applied this protocol on other people and myself for several years now so average people like you don’t have to try and figure out all the scientific jargon. In Part 1 of the Ultimate Stubborn Fat Sequence below, I’m going to introduce you to a 12 minute protocol that will force the release of fat burning hormones (like catecholamines). This becomes the catalyst for free fatty acids to dump into the bloodstream at a steady rate. Then in Part 2 you’ll learn the “magic” behind targeting lower belly bulge, love handles and ugly stomach fat with my plateau busting Ultimate Stubborn Fat Sequence. These workouts use scientifically proven strategies that will DOUBLE your results by burning off residual free fatty acids, while enhancing the after-burn. This is also a great way to target that lower stubborn hard-to-get-rid-of fat and bust through an exercise or diet plateau. Ok, here is Part 1: The scientifically proven routine specifically designed to attack and release stubborn fatty acids into the blood stream to burned off. Go get em’ Warning: The protocols below are typically not for beginners. Make sure you’ve conditioned yourself previously with normal exercise on a consistent basis. Additionally, make sure you’ve been cleared by your doctor for higher intensity exercise.
  28. 28. Part 1: Strategic Interval - Bursting Protocol Intensity Level Guidelines for Chart Above  Level 1 = Warm-Up or Slow Pace  Level 2 = Medium  Level 3 = Medium-High  Level 4 = High  Level 5 = Hard as you can go (based on your current level of personal condition) *Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you’re at right now personally.
  29. 29. How You Can “TARGET” Lower Belly Bulge with the Ultimate Stubborn Fat Sequence Strategy… The warm up is important for 2 reasons… 1. It lowers and stabilizes insulin. This is vital because it’s nearly impossible to burn fat in the presence of insulin. 2. It warms up the muscles, which will prevent injury, and creates more blood flow. Research indicates more blood flow equals more free fatty acids being released into the blood stream so they can be burned off (which equals more fat loss). Side Bar: You can discover exactly how to create more “blood flow” to stubborn pockets of cellulite and belly fat below in Part 2 of the USFS. OK…Time To Get “SNEAKY” (BONUS TIP) Immediately after you finish these high intensity bursts or even strategic body weight circuits using this protocol, free fatty acids literally pour or “dump” into the bloodstream. This is where we can incorporate a sneaky strategy to burn them off. If you don’t, research shows these fatty acids float around and can literally move from your upper body to your lower body (or somewhere else) and just be re-stored as body fat again. Weird and wacky – I know, but God designed the human body to be a survivor. So your body will do whatever necessary to protect itself by holding on to more fat. This is where we use strategic recovery time between intervals and even an “old school” steady state cardio trick to help you burn off the extra Free Fatty Acids that are floating around in the bloodstream. This is yet another metabolic “trick” to help you prevent your from “re-storing” stubborn fat. This is a process called re-esterification and if you want to avoid it, this strategy is crucial.
  30. 30. Make no mistake about it. 99.9% of exercisers who don’t have access to this information will hit adaptation (i.e. a weight loss plateau) and STOP losing weight. I have to admit; at first I was very hesitant to share the strategic protocol and exercise trick below. Why? Because most folks think more is better and they’ll go overboard by attempting to do this 5 or 6 times a week. If you decide to be an over-achiever by thinking more is better, this technique WILL backfire on you – I promise. Remember, exercise is just the “stimuli” for the results that occur while you rest and nourish. In other words, nutrition and recovery is crucial in order for this protocol to work properly on your body. On the other hand, if you apply this protocol two to three times a week max with adequate recovery between workouts, you’ll see stubborn fat disappearing very quickly. Ok, here it is. The scientifically proven routine specifically designed to attack and burn off stubborn lower ab fat and break any plateau. Go get em’…
  31. 31. The Ultimate Stubborn Fat Sequence: Parts 1 and 2 Combined Intensity Level Guidelines Below  Level 1 = Warm-Up or Slow Pace  Level 2 = Medium  Level 3 = Medium-High  Level 4 = High  Level 5 = Hard as you can go (based on your current level of personal condition) *Intensity levels are different for every person and are based on your current condition, age, gender, or other limitations, so please gauge your intensity level based on where you’re at right now personally.
  32. 32. The Simple 3 Step Ultimate Stubborn Fat Sequence Breakdown: 1. The bursts at the beginning will help release the “fight or flight” hormones and begin the process of breaking apart stubborn fat. 2. The 10 minute slow to medium pace walk allows the heart rate to settle down after the higher intensity bursts while Free Fatty Acids begin releasing into the blood stream. 3. The “old-school” style steady state cardio at the end is crucial to make all this work because it forces all the free fatty acids that are actively floating around inside your body to be burned off and PREVENTS re- esterfication. This requires a little more investment of your time, but it’s a killer strategy that will help you bust through a weight loss plateau and burn off more of the stubborn - hard to get rid of fat – in as little as only 14 days. There’s also TWO more ways you can use the Ultimate Stubborn Fat Sequence to enhance your fat loss results even further. The first one is the Ultimate Stubborn Fat Sequence Level II which adds a strategic protocol to the sequence above to help enhance the “after burn” (aka - EPOC) to further accelerate fat burning. The second is a specifically designed protocol that actually “targets” lower belly fat directly. NO – it’s not spot reduction (you can’t spot reduce), but it’s pretty dang close. I’ve coined it Ab Targeted Cardio (ATC) and when you apply this approach in a synergistic fashion with my proprietary carb-cycling nutrition plan (i.e. – Macro-Patterning™) you’ll stack the deck in your favor to be in a fat burning environment around the clock from sun up until sun down. If you’d like to learn more about how you can apply ALL of these strategies on your body so you can target lower abdomen fat and/or break any weight loss plateau, just check out the FREE Presentation that Mike and I set up for you right here: ==>Eat LOTS of Carbs and NEVER store them as Fat – 3 Simple Steps
  33. 33. At the link above you’ll discover 3 Metabolic Triggers that BLOCK fat loss when dieting and the 3 simple rules you can follow to FIX a broken metabolism and make fat your primary “go to” energy source on a daily ongoing basis. Conclusion: So there you have it, a crash course on one of the latest - cutting edge fat burning exercise techniques known to mankind. It’s really logical if you think about it. If you act like a marathon runner, you’ll end up looking like one. But, if you act more like a sprinter or a trained athlete, you’ll look more like a sprinter or a trained athlete. And just in case you haven’t noticed, sprinters always have defined upper and lower abs all year round. There’s no reason you can’t do it too. I didn’t say it was easy…but it’s a simple process to follow. That’s the beauty of this approach. ANYBODY can apply these strategies based on their current level of condition to achieve the next level of leanness or bust through a plateau. As you can see here, the choice is obvious. High intensity is where it’s at.
  34. 34. Now that you understand how to overcome a few of the hormonal and metabolic obstacles that block your fat loss with cardio and intervals, the next logical step is to combine it with the most important aspect of targeting lower abdomen fat – Nutrition. After all, without a properly structured nutrition strategy the Ultimate Cardio Sequence won’t do diddlysquat to help you tone and define your lower abs. Enter - Macro-Patterning™ Macro-Patterning™ RAPID Fat Loss Without the Pain and Suffering of EVER “Dieting Down” So what is heck is Macro-Patterning™ anyway? And - how can it work in synergy with Ultimate Cardio Sequence? Macro-Patterning™ is the simple process of carefully regulating and alternating protein, fat, and carbohydrate intake to combat your body's adaptive response to your eating patterns. This allows you to manipulate something called glycogen (just a fancy word for stored energy from carbs). It’s much easier than it actually sounds. Just think of it as carb-cycling trickery to trigger your metabolism so it will target lower stomach fat along with strategic cheat days added in. Remember, the minute your body figures out it’s on a diet, it will turn on certain metabolic triggers that will hold on to as much fat as possible because its survival mechanisms kick in. This can happen in as little as six or seven days of dieting or going low carb. Your brain will send the rest of your body a signal to conserve energy for the coming dry spell. It automatically shuts down and lowers body temperature, reduces the absorption rate of food, and slows down your metabolism by suppressing fat burning hormones… All with the intention of storing more fat so it will have plenty of energy "just in case."
  35. 35. But that’s where Macro-Patterning™ along with Strategic Cheating comes to your rescue to help you avoid a common dieting problem called “fat spillover syndrome”… You see, by timing your macronutrients (carbs, proteins, and fats) in conjunction with the Ultimate Stubborn Fat Sequence, you can manipulate and force your body to feed on more stubborn lower abdomen fat while simultaneously resetting your fat burning hormones. Additionally, when you take this approach you can still enjoy all your favorite foods. We all know by now… this is what will make your results sustainable for the long haul. It’s one thing to get lean – but I think you would agree it’s STAYING lean that really counts. PLUS you won’t lose muscle. In fact, food macro-patterning is specifically designed to preserve lean muscle tissue, while simultaneously burning fat. You just have to understand and apply the proper strategy. If you don’t, excess carbs call easily “spillover” and be converted to body fat. Here’s how to prevent it from happening: 3 Simple Metabolic “Tricks” To Make Stubborn Belly Fat Your Primary “go to” Energy Source…
  36. 36. Who Else Wants To Use Food Macro- Patterning & Interval Sequencing On Their Body To TARGET Their Lower Belly Bulge and Stubborn Fat? The ULTIMATE 14 Day Rapid Fat Loss Plan
  37. 37. More about the Author Shaun Hadsall Expert Author | Fat Loss Coach | CPT Get Shaun Hadsall talking, and the first thing you’ll notice is his enthusiasm and energy. Owner-Operator of a Fitness Boot Camp location in Michigan and founder of Get Lean In 12, he was one of twelve fitness instructors awarded Club Solution Magazine’s “Most-Fit Health Club Professional” for November 2008. This prestigious award is a worthy addition to Hadsall’s awards and achievements in the fitness industry. A self-proclaimed “hillbilly from Birch Run,” Hadsall uses his humble beginnings to teach people around the world how to achieve a healthy life- style for the body, mind, and soul. Coincidently, Hadsall admits that the catalyst for his current career and lifestyle began with another contest 10 years ago. After strength training hard for several years (6 days a week, 2 hours per session) with mediocre results, Shaun eventually reached a plateau. Convinced that “more” was better, it was only natural to train longer and harder thinking it could push him through his plateau until he almost completely burned out. Frustrated from wasting time and money along with his consistent effort to succeed and passion for fitness, he began studying, educating, and researching relentlessly. Then, one day in late 1997 Shaun picked up a magazine and saw "real life" success stories from a before & after contest. Not only were these stories inspiring, they were "life changing." With an intense desire to look, feel and act like these people and being inspired to change his life for custody conflicts over his 6 year old daughter, Shaun immediately entered the contest. Although he was initially drawn to the contest for physical results, he quickly connected with success stories of past winners who had overcome obstacles that mirrored Shaun’s own challenges. “I read a story about a father who had struggled because he wasn’t able to see his kids, and I immediately related to it.” Hadsall, a young father at the time, explains, “I wanted those changes in my own life. It inspired me to change my
  38. 38. philosophy about fat loss and life, the people I hung out with, my lifestyle, and actually pursue legal visitation rights of my little girl. By the end of the contest, I had joint custody rights of my daughter, was completely debt free, and mended broken relationships. Plus, I had a new body.” With over 200,000 entries and over 22,000 finishers, Shaun was fortunate enough to be 1st Runner-Up Grand Champion in the now famous Body for LIFE™ Contest. “After completing my physical transformation I realized every area of my life had become more rewarding and fulfilling, so I had a deep desire to share that gift with others.” Inspired by his success, Shaun moved on to achieve a level 2 Training Certification to became an Exercise Technologist and Food Coach. Hadsall sees fitness as the anchor to strengthening every other area in life. Shaun's priorities and passions include God, his relationships with his wife and children, health, and of course helping transform people’s lives mentally and physically through the Get Lean In 12 system. You can learn more about Shaun and his unique approach to getting and keeping a flat stomach right here: The ULTIMATE 14 Day Rapid Fat Loss Plan
  39. 39. by Shaun Hadsall So here’s the deal…you’re gonna love this. I took the last 4 blog posts along with a carb-cycling meal plan layout and put them inside this free guide for you. So now you’ll have almost all of my “myth” busters and modified Paleo/Caveman tricks located in one easy-to-use spot. As you can see, I didn’t have a cover sheet made or have it edited or anything, so it’s not gonna look all polished and professional like my products…but the content is SOLID and it’s 100% *free*. In fact, the feedback has been so awesome on this material I’m now teaming up with one of the world’s top fat-loss authors to create a new Paleo Carb Cycling for Rapid Fat Loss ebook in the near future. One thing that became obvious to me when I put together this blog series, is that the market desperately needs a modified Paleolithic type of approach. And by combining my proprietary food macro-patterning™ along with training and nutrition that also addresses hormones, rapid fat-loss caveman style can be a long term sustained approach. Stay tuned and enjoy the free gift. Thanks again for your support over the last week. The positive comments and emails truly inspire me to keep bringin’ the goods. Shaun
  40. 40. A HUGE Problem I See with the Paleo/Caveman Diet Is the Paleo/Caveman Diet right for YOU? In case you haven’t heard already the Caveman/Paleo diet is really picking up steam and becoming VERY trendy right now. However, just like all diets -- there’s always a catch. Before I get to the catch, I’ll let you know right up front that I’m not here to “hate” on the Paleo/Caveman Diet and I realize there are dozens of ways to skin the fat- loss cat. In fact, I agree with over 90% of what the Paleo/Caveman style of eating teaches. However, if you’re consistently engaging in high intensity exercise this diet has a HUGE hole that needs to be filled otherwise your fat-loss and energy will come to a screeching halt. Before I dive into the science and expose the BIG problem with this type of eating plan…or “diet” (btw…hate the word diet but it will never go away) let me quickly explain this style of nutrition in case you’re not familiar with it yet.
  41. 41. What is the Paleo/Caveman Diet Anyway? The Paleolithic (or Caveman) diet is a modern approach to nutrition based on what humans ate during the caveman days about 2.5 million years ago. This is also called the Paleolithic period (hence the word Paleo) and it ended about 10,000 years ago when the development of agriculture and/or farming food started to take over. So based on all the research I’ve read, this style of eating is basically limited to:  Grass fed meat  Wild caught fish and seafood  Free range eggs  Berries  *Fruits (this category varies a lot with Paleo followers. Some say you can eat all the fruit you want. Some say berries only. And some have restrictions somewhere in between.)  Veggies  Nuts  Seeds
  42. 42. Pros of the Paleo/Caveman Approach Now this seems like a great approach for a few obvious reasons. 1. It automatically eliminates grains, wheat, corn, processed sugar etc. all which have “anti-nutrients” and hidden obesity additives. 2. It’s “all natural” and very low in complex carbs and certain fruits. 3. It eliminates all factory raised meats and fish, which is largely responsible for internal inflammation, health challenges and weight gain… It’s actually a very smart approach to nutrition because it eliminates all processed foods. Refined foods have weak effects on the hormones that regulate appetite and energy intake. Plus they can tend to wreak havoc on our systems. This alone will be enough for anybody to get better results. Wanna lose more weight or stomach fat? Just cut out all processed foods (cereals, breads, pasta, muffins, bagels, etc.) and watch what happens to anybody’s body fat. I guarantee you’ll see your stomach start shrinking in less than a week. However, there’s more to the story… Fixing What’s Broken with the Paleo/Caveman Approach From everything I’ve read, the Paleolithic diet eliminates starches and limits a lot of fruits besides berries. (*I have ran into large groups of Paleo followers. Some say berries only and others say all fruit is ok --- and some say small amounts of certain fruits only, so there is a lot of “grey” in this area of the Paleolithic beliefs. I say if you exercise and time your fruit intake properly, you can eat whatever fruit you want. I guess that “fixes” it. :-) This is the biggest problem I see with this approach because it doesn’t take into consideration the effect high intensity exercise has on our metabolisms and our hormones.
  43. 43. Now if you're sedentary, go ahead and eat like a caveman: animal proteins, vegetables, whole fruits, and friendly fats (raw nuts and seeds, coconut oil, avocado). But if you're active, you should be adding in some strategically timed low sugar, gluten-free starches and fruits to the Paleo/Caveman approach. The best choices are sweet potatoes, potatoes, rice, bananas, cherries, grapefruit, oranges, and organic apples. I’m sure I left out a few fruits but you get the idea. I personally prefer “white” starches and fruits like bananas because they contain pure starch and the glucose polymers our bodies need to fuel anaerobic metabolism and help with recovery, hormones, and insulin. This fuels and facilitates a process called “glycolosis”, which is SUPER important for long term fat-loss. More on this process in the next blog post. First you need to understand glucose… Why You Need White Starches and Other Fruits if You Want Your Stomach to be Flatter… You see, even though white starches like rice and potatoes really aren’t caveman foods, they provide the purest, most natural source of glucose than any other food. In fact, glucose is one of the oldest evolutionary fuels on the planet. We use it as an internal fuel source and it’s the building block of foods, even as far back as the caveman days.
  44. 44. Now if you’re a sick diabetic, this isn’t going to apply to you because you have insulin resistance. Your best bet to lose weight is to simply cut out pop, breads, and all processed foods and you’ll probably lose a boat load of weight your first few days as long as you’re eating healthy and exercising. But if you’re healthy, your body knows how to process and use glucose. So if you’ve started losing some weight and you’re consistently using strength and interval training, over time you dramatically improve your insulin sensitivity. This means even as you start to lose weight and get leaner, your metabolism changes. And when this happens you gotta “get smart”, which means you have to customize, tweak, and adjust your plan as to fight adaptation. This is when the pure starches (especially white ones) and fruit from nature will help you…  Build muscle  Boost metabolism  Raise thyroid output  Keep leptin levels in check  Improve the free testosterone to estrogen ratio  Burn more lower stomach fat.
  45. 45. So along with the Paleolithic choices, white starches and whole fruits right from nature should consistently be a part of your plan if you’ve already started to lose some weight and you’re exercising consistently. They serve as awesome anaerobic fuel and promote anabolism, which helps with glucose metabolism, protein synthesis (absorption of protein), and muscle growth. Hopefully all this makes sense, but you also have to make sure that you consume starches and whole fruits the RIGHT way or you’ll mess up all the killer benefits I just went over… The Truth about Potatoes and White Rice 3 Compelling Reasons WHY You Should Use Gluten Free “White” Starches for FASTER Fat-Loss In Part one above I exposed a huge problem with the Paleo/Caveman Diet. Ok, I’ll admit it…I love busting nutrition myths. And part 2 is another big one because we’ve all been told to avoid all natural white starches like the plague, even from followers of the Paleolithic philosophy. So even though I’m a big fan of the caveman type approach because it eliminates nasty processed foods, it doesn’t take into consideration the effect high intensity exercise has on our metabolisms and our hormones.
  46. 46. This creates a HUGE hole in the Paleolithic philosophy. So if you happen to be sedentary, go ahead and eat like a caveman: naturally fed animal proteins, vegetables, berries and other fruits, and get plenty of friendly fats (raw nuts and seeds, coconut oil, avocado). But if you're active, you should be adding in some strategically timed low sugar, gluten-free starches and other whole fruits to the Paleo/Caveman approach. (Sidebar: I’ll reveal the strategic timing later below in Part 4) 3 Compelling Reasons WHY You Should Use Gluten Free “White” Starches for FASTER Fat Loss 1. They fuel Glycolysis. All natural white starches contain the purest glucose molecules that fuel our “anaerobic” activity, which is higher intensity exercise like intervals, bursting, weight training, MRT, metabolic circuits etc. This process is called glycolysis. So by eating MORE all-natural white starches (like rice and potatoes) you fuel your body’s ability to more “efficiently” use carbohydrates as energy. You’ll also be more efficient at generating adequate energy by promoting the production of ATP (our bodies’ primary energy source).
  47. 47. 2. They replenish glycogen and help reset our fat burning hormones Because the Paleo/Caveman approach is very low in carbs, it will only take about 72 hours to drain glycogen levels (the energy stored inside your muscles and liver). This is a great short term approach for fat-loss, but it can put you in a trick bag because you’ll suppress your fat burning hormones and put the brakes on your fat loss. So by regularly consuming all-natural white starches and whole fruits (not just berries) you’ll reset fat burning hormones to keep your metabolism “happy”. Additionally, you’ll replenish glycogen levels to sustain you with adequate energy for your workouts and living everyday life. 3. Promotes an “anabolic” environment When you engage in regular high intensity exercise sessions your body can release more stress hormones (cortisol) and tend to go into a catabolic state. This can cause you to lose precious muscle tissue and slow down your metabolism (aka Metabolic Slowdown). But if you’re eating more all natural white starches you’ll keep your metabolism humming along and you’ll prevent muscle loss by keeping your body in an “anabolic” environment or anabolism.
  48. 48. I personally prefer “white” starches and fruits like bananas because they contain the purest starch and the glucose polymers our bodies need to fuel anaerobic metabolism and help with recovery, hormones, and insulin. As you can clearly see, this fuels and facilitates a few vitally important processes, which are SUPER important for long term fat-loss. Also, many times the pure amylopectin starch found in the white stuff is less problematic than a starch containing gluten or lectins that you get from whole grain / whole wheat foods. Another solid reason to eliminate processed grains and go with the “white stuff”. I know, I know…all this stuff is probably against the grain. And you won’t get this advice from Dr. Oz (even though I think he does a great job btw) or your local health guru, but this is REAL nutrition based on science… And it works. All of this means one thing; white starches can increase fat burning and create a healthier metabolism. The bottom line is that focusing on naturally fed lean animal proteins, vegetables, whole fruits, whole food fats, (all Paleolithic choices) COMBINED with a select few starchy based foods -- if you consistently engage in high intensity exercise -- is damn good advice regardless of historical era or geographical location.
  49. 49. However, if you don’t:  Time them properly…  Combine them properly…or  Prepare them properly This entire process could backfire on you. And that’s exactly what I’ll reveal below Part 3 and 4 of this series on REAL nutrition. I’ll also uncover exactly WHY lower glycemic choices like yams and brown rice are overrated and really NOT the better starchy choice. Why You Should DUMP Low Glycemic Carbs for FASTER Fat-Loss 3 Seriously Misguided Reasons People Think Low Gycemic Carbs are Better than the “White” Ones… In Part two I blew the lid off the typical mainstream white starchy carb advice by revealing the truth about white potatoes and white rice. I also exposed a huge hole in the caveman (Paleolithic) approach to nutrition in Part 1 of this series. Even though I think this is a great approach to overall nutrition, if you’re active you’ll quickly hit plateau and kill your hormones that control fat loss if you don’t modify it. This is SUPER important stuff in order for you to be long term fat burner. Today, I’m going to expose exactly why consuming lower glycemic starchy carbs like yams and brown rice can be a seriously misguided choice if you exercise and your goal is aggressive and sustained fat-loss.
  50. 50. Even though yams and brown rice are very healthy starchy carb sources, when it comes to fat-loss they’re not the BEST starch choices in my opinion. Again, choosing a starch because it has a lower glycemic index, or because it’s higher in fiber --- or because it has more protein is definitely a “healthy” choice… But in my opinion this can be VERY misguided advice for those of us seeking six pack abs or, at the very least, a flatter stomach. Let’s break it down the 3 misguided reasons: Reason #1: Because they have a low glycemic index The glycemic index attaches a number to food, which indicates how much it will raise blood sugar and/or spike insulin. The higher the number, the higher the insulin spike. The lower the number, the lower the insulin spike. And since it’s nearly impossible to burn fat in the presence of high insulin, it would only make sense to choose lower glycemic carbs every chance you get. However, this number basically becomes irrelevant when you combine any starchy carb with other foods (it then becomes about the glycemic load…not the index). And since you should NEVER eat a starchy carb by itself anyway (more on how this works in Part 4 of this series), the glycemic index shouldn’t mean diddlysquat.
  51. 51. Reason #2: Because they contain more protein Proteins from starches almost always contain gluten, which can actually block the absorption of protein and causes autoimmune diseases in many folks. In fact, gluten is another reason I recommend people cut out ALL processed foods at least 5 days of the week. It only takes a teeny, tiny amount of ANY type of gluten to have a toxic effect on the body. Even so-called healthy grains that have protein in them contain “anti- nutrients” that can be very problematic. Besides all this, you should easily be able to get all the protein you need from naturally fed animal proteins and limited amounts of dairy instead. My advice is to stop choosing ANY impact carb because it has more protein. That’s not what carbs are for. Reason #3: Because they’re high in fiber Choosing a starchy carb because it’s high in fiber is amateur advice. Here’s a quick example so you understand the big picture and you can take this advice to heart. The main difference between white and brown rice is the processing and nutritional content. Basically, only one layer (the outermost) is removed when producing brown rice. When white rice is produced, everything is removed leaving only the starchy component.
  52. 52. This means pretty much all of the key vitamins and minerals in white rice are lost including the fiber. Now you can see why we’ve been told to use brown rice instead of white rice. And when we’re trying to eat healthy balanced meals and keep blood sugar stable throughout the day without exercise, this is a great choice. But there’s WAY more to the story because there are times when all we should care about is the pure starch. This is especially true if we want to promote a healthy metabolism and burn more fat. Bottom line: You should easily be able to get adequate fiber from whole fruits and fresh veggies everyday, so trying to get more fiber from starches is waste of time (in my opinion). It’s a decent bonus side effect, but it shouldn’t be “the reason” you’re eating starches. Ok, let’s recap from Part 1 and Part 2 of this series so it all sinks in: All-natural white starchy carbs like rice and potatoes provide glucose molecules that will help your metabolism…  Utilize and burn carbs as a fuel source more effectively and efficiently  Replenish valuable glycogen to fuel your workouts and increase natural energy levels  Reset fat burning hormones and keep them at optimum levels for faster and more consistent fat-loss  Prevent the breakdown of lean muscle and promote and “anabolic” environment which is crucial to keep your metabolism healthy and happy
  53. 53. In fact, these particular starches with higher glucose chains will even help you avoid the metabolic slowdown that’s associated with dieting and fat loss. Now you can see why I love glucose. All natural starches in their purest form and whole fruits should serve as a primary source of anaerobic fuel and for creating anabolism, which ultimately equals better performance, a healthier metabolism, and faster fat loss. This is why the modern day Caveman would add white rice and white potatoes to his plan if he was lifting weights or doing cardio and intervals. Putting it all together… Now that you have an arsenal of legitimate reasons to make “white” starches part of your plan, you just have to know how to…  Time them …Combine them…and Prepare them so this entire process doesn’t backfire on you. And that’s exactly what I’m going to cover in the final episode (Part 4 below) of this series on the modified Paleo/Caveman diet and Real Nutrition. I’ve saved the best for last.
  54. 54. 3 tricks to make starches and fruit INCREASE fat- burning [Part 4: Real Nutrition] Modified Paleo/Caveman Carb Timing Strategies for Faster Fat-Loss Ok, welcome back to part 4 of this series that focuses on how you can modify the Paleo/Caveman type of approach increase fat-burning and prevent plateaus and/or metabolic slowdown. The feedback on these articles has been AWESOME. I’m glad you’re enjoying it. In parts one thru three, I busted a few huge nutrition myths about the Paleolithic way of eating. Again, I’m not “hating” on this approach, I’m just exposing its weaknesses and helping you overcome its shortcomings. This some critical info for you to understand for the long term fat loss haul. Like why pure glucose molecules from all-natural white starches (like white rice and potatoes) are actually better than low glycemic choices IF you’re exercising consistently and you want to burn more stomach fat.
  55. 55. Trick #1: Carb Timing This is a biggie. If you screw this up consistently, you’ll be scratching your head wondering why your belly isn’t shrinking. First up – Good: A good time to consume these types of starches or fruits is first thing in the morning or upon waking up because your insulin sensitivity is higher than other times of the day. Just make sure you never eat em’ by themselves. More on the right combinations below. Next up – Better: An even better time to consume white starches and fruits is a few hours before high intensity resistance training (MRT, bodyweight circuits, or metabolic circuits) or a heavier weight training session. This will ensure that these carbs are used as energy during and after the workout to avoid fat-spillover – and provide sustained energy throughout the workout. Last up – BEST: The best time to consume pure glucose polymers from rice and potatoes (and even fruits like bananas) is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours after high intensity training. In fact, if you work out late at night you could actually consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover. Remember, when you work out intensely enough you’ll set off several powerful metabolic triggers no matter what time of day it is:  Accelerated depletion of muscle glycogen  Stressing of creatine phosphate stores  Release of catecholamines (fat burning hormones)
  56. 56. The end result ends up being increased fat loss and something called “super- compensation” through stimulation of Glut 4 (a glucose transporter). This effect simply means storage capacity inside your muscles and liver that’s well above normal levels, and this is greatly enhanced during the post workout window. Other benefits include increased insulin sensitivity, glucose uptake, and glycogen synthesis. Again, under these conditions your body will store carbs (and other macro-nutrients) at a much faster and higher rate than normal. This is why I recommend consuming the majority of your carbs in your post workout meals on resistance training days. Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s still critical for you to understand the process of nutrient timing. And even though I always like to focus on rapid fat loss, you can benefit from comprehending how nutrient timing works for diseases prevention and your overall health as well because it helps improve insulin sensitivity.
  57. 57. Trick #2: Carb Preparation This one is short, sweet, and should be very obvious. Steam your rice and bake your potatoes. Don’t fry them or douse them in tons of oil. In fact, the LESS ingredients you use with these starches, the better. They can work there magic best when eaten in their most natural form. Of course, fruits should be eaten as whole fruits with the skin (not skins that you peel of course..haha). It should go without saying you shouldn’t eat fruit from a can (nasty!) and you should always try to go organic or buy directly from a local farm when possible. Today’s farming has dramatically increased pesticides inside and on the outside of fruits…and the depleted soil from the years of abuse has dramatically lowered the nutrient quality as well. Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler (yummy!) aren’t part of this strategy. lol. Save them for your cheat day.
  58. 58. Trick #3: Carb Combining Food combinations are another HUGE aspect of sustained fat-loss. Consistently combining your foods the right way is what will help KEEP your body in a fat burning environment. There’s a lot of debate about how to combine foods, but I’ve always focused solely on keeping blood sugar and insulin stable throughout the day. This not only enhances your body’s ability to consistently use fat as fuel, but also promotes overall health and general well being. If you learn how to keep blood sugar stable, you’ll potentially avoid cardiovascular disease and even epidemics like diabetes. Additionally, your energy will increase in a big way. There are, however, a few exceptions to this rule. Here are all the details on food combining for FASTER fat loss: 1. NEVER eat carbs by themselves Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more than other foods which creates a fat storing environment inside our body. In fact, it’s nearly impossible to burn fat in the presence of high insulin. So always combine your impact carbs with some type of lean protein. 2. ALWAYS have some type of high quality complete protein in every meal when possible Consuming protein in every meal will keep your body in a consistent ―anabolic (muscle preserving) state. Protein also provides muscles with a steady stream of amino acids to help assist in repair and growth of lean muscle tissue. This will also help keep blood sugar more stable throughout the day to keep you in a high energy – fat burning environment. Also, the thermic effect of protein will help prevent metabolic slow down and burn more calories (in other words, your body will burn more calories digesting and breaking down protein than it will digesting and breaking down fat and carbohydrates).
  59. 59. So by consuming protein frequently throughout the day you’ll naturally burn more calories. I also find protein helps fight off the cravings. Another bonus side effect of being a carnivore. No offense to all my vegetarian and vegan followers out there. ;-) 3. Try to limit fat intake when eating starches or fruits (impact carbs) By keeping fat intake a little lower in meals that contain starches and/or fruits you’ll avoid insulin AND fatty acids being present together in the blood stream. Remember, insulin + fat = potential fat storage. A good rule of thumb for combinations is:  Protein + Carbs (limit fats to under 10 grams)  Protein + Fat (limit carbs to under 10 grams) * Always remember veggies are pretty much unlimited and under most circumstance they don’t count as “impact” carbs. There are exceptions to this rule, like our 7 Day Diet, but most of the time veggies are free foods.
  60. 60. 4. Be conscious of fat intake after workouts Fats tend to slow digestion and keep insulin stable. This is a great benefit during other times of the days, but post workout is the one time of the day where we want to speed up absorption and intentionally spike insulin. This is the ONE exception to the rule of keeping blood sugar and insulin stable. Here’s why. Spiking insulin after workouts (by limiting fats and just eating carbs and protein together) will help force more nutrients into muscle tissue because insulin is a storage hormone. White rice, potatoes and even other all natural starches combined with fruit and protein will automatically help you achieve this desired effect. Insulin is also very anabolic, which means it helps creates a muscle building environment inside your body during exercise and it prevents the breakdown or loss of precious muscle tissue. So if you recall what I mentioned above about Glut 4 activation and nutrient partitioning, it only makes sense to have our largest carb serving of the day in our post workout window (usually within an hour afterwards is best but it can last up to three hours). Take home message: Always combine your post workout white starches and whole fruits with a hefty serving of lean protein and limit fat intake when possible. There’s been a lot of debate about fat in post workout meals recently…and the research points in a couple different directions. Regardless, I still recommend keeping fats on the lower side for post workout meals because it’s the only time we’re intentionally “wanting” to spike insulin more and fats can tend to negate that process. But ultimately I don’t think its THAT big of deal if you have over 10 grams of fat post workout. Just be conscious of it. I will end this subject by saying this though…fats are definitely the LEAST important post workout nutrient.
  61. 61. Now let’s put it all together so you can go apply these philosophies with proper macronutrient timing and patterning. Below is the same template I use when I set up a rapid fat loss meal plan for a private client. It’s one the many example we use inside my 14 Day Rapid Fat Loss ebook and our proprietary 4 Cycle Solution carb cycling system. You’ll notice that carb intake is limited and restricted on interval/cardio days, while being increased in specific amounts at specific times on resistance training days. Now you can achieve aggressive and rapid fat loss WITHOUT plateaus Caveman style… S = Starch P = Protein V = Veggies A = Fruit O = Fat / Oil There are dozens of ways to set this up, but this is a great example to get you going in the right direction. Meal Time Interval or Cardio Day Resistance Training Day Meal 1 A.M. P/O P/O/V Meal 2 Mid- morning P/O/V P/O/V Meal 3 Pre- Workout P/O/V P/S Meal 4 Post Workout P/V/V P/S/A Meal 5 1-2 hours before bed P/O or P/V P/O/V
  62. 62. So if you’re consistently performing high intensity exercise (intervals, bursting, weight training, bodyweight circuits, etc.), go ahead and tear up those white starches. They do the body good. Hopefully you have a sense of humor. If not, toooooo bad. :-) Just make sure you follow the these guidelines and you’ll maintain the perfect balance of burning fat and fighting adaptation by keeping your hormones and metabolic rate in check. Fat loss (and effective fitness) is not just about exercising more and cutting calories. It’s getting your exercise and nutrition working together synergistically at the right times based on your goals. For example, the way I set up the meal plan template above by performing bursting or HIIT workouts on days when carbs and calories are lower and using strength training on days where carbs and calories are higher is going to give you more bang for your buck. And always remember, there’s dozens of ways to skin the fat-loss cat. The debate could go on forever about what the best plan is to get ripped. Who cares?
  63. 63. The best plan is one that you can actually adhere to for the long haul. All of it needs to be tested, tweaked, and refined in the real world, for you personally, anyway. Choose a meal frequency pattern that's most functional and sustainable for you and follow my guidelines from above…and I always recommend you have a cheat meal/re-feed meal once or twice a week. You can only get away with a full blown cheat day if you’re already super lean, so I would limit it to one or two cheat meals per week if you’re trying to aggressively burn fat. If you have some fat to lose around your lower belly, hips, and butt area all this information should get you very excited. It’s specifically designed to help you prevent and block “fat spillover” as the summer barbeques hit. Make sure you send your friends and family a copy of this so they can benefit from a healthier lifestyle and get a basic understanding of REAL nutrition. The fitness truth is the gift that keeps on giving! Lastly, make sure you also check out these resources to make these philosophies part of your lifestyle. After all, there’s a HUGE difference between knowing all this awesomeness and actually have a proven plan to follow through and do it. Keep going strong, Your friend and coach, Shaun Below I’ve put the absolute BEST resources I’ve found that back up this ENTIRE philosophy of this blog series on Real Nutrition and modifying the Paleolithic/Caveman type approach:
  64. 64. Legit Paleo Living Resources: At the link below you’ll see an awesome article from one my best buds in the fitness industry, Mike Geary. Once you read through this article, you may be surprised that many of the foods in your cabinets that you thought were “healthy foods” are actually making your fatter. Mike is one the few people responsible for my awareness of the caveman/paleo approach and this dude knows his shizit – big time: => Does your kitchen contain Fat Burning foods?...OR Fat Storing foods? Here’s another legitimate resource if you’re looking to apply the caveman approach. I recommend this more for people who don’t exercise consistently. If you’re an exerciser just add in my blog tips to these recipes and meal plans: => Over 370 recipes plus FREE meal plans and 3 really cool Paleo bonuses Gluten Free Living: => Discover why 90% of gluten free diets FAIL (but this diet is easy) Remember: “HALF of achieving ANY goal in your life is knowing what you have to give up in order to get it!”
  65. 65. Disclaimer and/or Legal Notices This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information. The 4 Cycle Rapid Fat Loss Solution™ by Shaun Hadsall
  66. 66. Food Timing Tricks for RAPID Fat Loss One of the biggest fitness mistakes I’ve seen people make over the years is food and nutrient timing. Understanding how to time your macro-nutrients (carbs, proteins, and fats) the proper way for fat loss or other specific fitness goals is CRITICAL in order to achieve your desired results. As with most fitness topics, the contradicting information and research is everywhere when it comes to the subject of nutrient timing, combinations, and serving sizes. This happens mostly because people don’t differentiate between various types of goals. For example, somebody who is an ectomorph (skinny and has a naturally fast metabolism) is going take a totally different approach than someone who is an endomorph (naturally thick framed with a slow and sluggish metabolism). I know it’s not your fault and it’s really not fair – but it’s reality for most of us. I wish we could just rob somebody (ethically of course) and steal their metabolism. ;-) But we can’t.
  67. 67. It doesn’t seem fair, but many of the skinny guys / gals out there can pretty much eat whatever they want and not gain a single pound. If this describes you, consider yourself lucky. For the REST of us, life is different. The skinny guy or gal is most likely trying to improve muscle definition, size and strength; therefore they’re going to use totally different nutrient timing, portion sizes, and combinations than someone trying to achieve rapid fat loss. Just remember that success leaves clues – and so does the science. In other words, we can look to other peoples’ real world fat loss results, match it up with the science and copy or mimic what’s proven to work. This Free Bonus Report achieves this goal and is primarily focused on rapid fat loss. I still provide pre and post workout food timing guidelines if your goal is to build muscle, but most of the research and tips are geared towards burning fat. For those of you seeking a more muscular physique this should apply to you as well. After all - the secret to looking more muscular is to get leaner. So no matter what your goal is, you’ll still get a ton of benefits and great info from this report. But without realistic expectations you’re doomed for failure.
  68. 68. How to Achieve Rapid Fat Loss for the Long Haul… Do You Have Realistic Expectations? When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic expectations and never follow through. Before we get to your food timing strategies, here are a few quick tips and insights that will set you up for both immediate and long-term, sustained weight loss. Although these strategies work no matter what your age, gender, or current condition is – in order to achieve success you must have the following two things working in your favor. Component #1: See the Big Picture Although you can get a VERY fast start with Cycle #1, you still have to see the big picture. You’ll no doubt get great results applying these techniques, but you must be patient enough to stay the course down the road a few weeks when your old habits want to sneak back into your life. We all have different genetics. A young man between 20 and 40 is going to get fat burning results a heck of lot faster than an aging female who has dieted for years, damaged her metabolism and has hormones that are all out of whack. If you’re a female and this somewhat describes you, just be patient enough to understand your metabolism is going to be a little more stubborn because you have other factors working against you. Keep going even if you feel stuck. You’ll get your breakthrough within if you apply this stuff and stick it out.
  69. 69. Component #2: Consistency Just like anything in life, the longest way is a short cut. You’re never going be perfect following a plan, but do your best to be a little more anal if you want RAPID fat loss. It will pay off. Obviously, the ultimate goal is to be in great shape year round, but most people set their expectations too high because they compare themselves to a swimsuit or fitness model, Hollywood celebrities, or even professional athletes. I know from my own personal experience of being involved in the talent and fitness modeling industry that you can usually only hold those “peak” moments shown in photographs for a few hours at a time, a day or two at most. Unfortunately, after photographers “capture” these moments, they hand them off to big companies, advertisers and marketers who trick us into making us feel like we should be able to look this way all the time. Not true, OR realistic. Think about how many times you’ve seen a famous model or actor on the cover of a magazine or on a commercial looking out of this world. Then a day or two later while you’re buying groceries you see them “caught on hidden camera” with all their physical flaws exposed by some gossip magazine or publication.
  70. 70. Whether it’s a peak moment caught on camera or airbrushing, remember to compare yourself with yourself and your past results so that your expectations are realistic and progressive all at the same time. This is the only way, in my opinion, to make this type of approach a rewarding experience. Rapid fat loss is an opportunity for life changing breakthroughs along with physical and personal growth. This is an important anchor in your life that needs to be a priority. If you’re like most of the world, you’re busy. You spend most of your time and energy committing to other people and responsibilities beside yourself. Make sure you block off time to plan ahead and make time for YOU. Schedule your nutrition and exercise first…so you can give everybody else your very best. This is not a selfish thing to do. You’ll find the reward will carry over into other areas of your life in a very positive way. Additionally, your confidence will soar because you’ll end up looking great too.
  71. 71. How to Get Maximum Results with Proper Food Timing The Great Controversy: Fasted vs. Fed Exercise Sessions I figure we’ll dive in and take on the most controversial topic first. It’s the great debate of the health and fitness industry that will probably go on for years to come and there’s solid science that supports BOTH sides. Sooooo which is better? Fasted or fed exercise sessions? Nothing is more telling, to me, than real world results. After working with literally thousands of people from all walks of life, my experience shows that fasted high intensity cardio based intervals and/or bursting gets superior fat loss results. But this should definitely be approached on a case-by-case basis, and this section will help you determine which way is best for you. So first, let’s talk about certain guidelines that will make fasted exercise more effective if your schedule allows it and your body tolerates it well. Whenever you exercise in a fasted state, you must make sure that…
  72. 72. 1. Intensity is high enough 2. The duration is short enough Even as little as 12 minutes can get the job done to produce the desired effect, but I would never exceed more than 45 minutes of exercise if you’re in a “fasted” state. And the higher the intensity, the shorter in duration your sessions should be if you’re exercising in a fasted state. There are a few exceptions to this rule, like my Ultimate Cardio Sequence, so these are just general guidelines. Here’s why the intensity has to be high enough in order for this strategy to work properly. Higher intensity levels are what forces the release of hormones that preserve muscle and help “break apart” and burn off stubborn fat. And if your goal is rapid fat loss, I recommend you perform all cardio and/or interval based exercise first thing in the morning upon waking up after an overnight (or sleeping) fast. If your schedule only allows you to workout later in the evening, make sure to wait 3 or 4 hours AFTER a meal before training for max fat-burning. This will boost fat burning hormones like HGH (human growth hormone) and adrenaline levels. It will also give your body no choice but to use fat for fuel (since you have very little "food energy" in your system). Remember, you might not have as much energy as if you were training in a fed state, but you’ll achieve the goal of burning fat at a much faster rate. And because you’ll be limiting carbs, you’ll be creating the “perfect storm” for fat loss inside your body by exercising in a fasted state. You don’t have to use this approach forever, but I always use it on my clients (and myself) when trying to achieve the fastest fat loss possible. For all you science geeks out there, let’s analyze the research and science supporting fasted vs. fed exercise.  This study shows that fasting prior to exercise increases nutrient uptake and absorption in post workout meals: http://www.springerlink.com/content/w8712615714k8150/
  73. 73.  This study demonstrates that fasting, all by itself, increases the release of catecholamines (precursors to adrenalin, which help break up and release fatty acids into the blood stream) and therefore naturally increases resting metabolic rate. If you combine that with high intensity exercise, you get a powerful 1-2 punch: http://www.ajcn.org/content/71/6/1511.abstract  This study (for the first time ever) shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during a hyper-caloric fat-rich diet. http://www.ncbi.nlm.nih.gov/pubmed/20837645 This is another reason why we raise fat intake when manipulating carbs on certain macro-patterning days. With ALL that being said, if you personally can’t tolerate exercising in a fasted state it’s completely ok to have an easy digestible nutrition shake – or a protein and carb rich meal an hour or two before exercise. Next up, “post workout” food timing metabolic trickery… The “Hidden” Post-Exercise Hormonal Rapid Fat Loss Trick… One thing that you probably hear all the time is that you should try to eat or have a protein shake as fast as possible after exercise to feed your muscles. And if your goal is to gain muscle this is probably the best choice. However, if your goal is to burn fat and the intensity is high enough during exercise (which 90% of the time it should be), using this approach can actually block fat-burning. Let me quickly explain so you can maximize the hormonal effect and increase fat-burning after your workouts.
  74. 74. The Post Workout Hormonal Trick that Double Fat-Loss This is a trick that definitely goes against the grain and would probably get the traditional text book trainer’s panties all in a bunch. But I recommend you keep your body in a fasted state after high intensity exercise for at least 30 to 60 minutes. This is a great trick that I’ve personally used for years to get (and stay) lean despite what every other fitness expert or guru may tell you. And I never lose muscle using the trick. Here’s the simple science. Hopefully you know by now that high intensity exercise will force your body to release all kinds of fat burning hormones by ramping up your sympathetic nervous system. This is what helps create a fat burning hormonal environment inside your body. However, the minute you consume calories, you’ll spike your body’s primary storage hormone – insulin. And although insulin helps shuttle nutrients to muscles quickly, it could potentially blunt or block your growth hormone and other hormones from working their magic after workouts. Simply put, insulin is the “antagonist” of growth hormone and possibly other hormones. And every time you eat or consume calories, you raise insulin. In theory, the absence of insulin along with the presence of these “fight or flight” hormones will also spare muscle and help you burn a lot more stubborn fat.
  75. 75. That’s why I recommend you ride the fat burning wave during this 30 to 60 minute post workout window. Ultimately, when it comes to aggressive fat loss, the solution is to get the best of both worlds. You can do this by fasting for about 30 to 45 minutes after your workout and then consuming a post workout shake or meal. This way your body can still take advantage of the post workout “metabolic hormonal window” to burn fat, while still getting nutrients soon enough to absorb nutrients at a much faster rate. A word of caution: Do NOT try this approach if you’re not healthy or have sugar issues. Get cleared by your doctor and build a foundation of basic conditioning first. But if you’re experienced and your belly flab won’t budge, this hormonal metabolic trick might just do the trick. And if your goal is to gain muscle, having a protein or nutrition shake immediately after exercise is the logical choice. You’ll help facilitate faster recovery and burn up and store nutrients at a much faster rate because of insulin sensitivity. But if your goal is to burn fat, the minute you put calories in your system you’ve just instructed your body to stop burning fat and start burning calories instead.
  76. 76. Carb Timing Now let’s briefly discuss carb timing. You’ll see that the carb timing content below is a common theme throughout the entire 4CS system. But it’s crucial to understand if you want avoid carbs being stored on the body as fat. You’ll also see I go into greater detail about why our bodies need carbs (and fuels like glucose) inside the Cycle #2 Macro-Pattering™ guide. Let’s get to it. Good, Better, and BEST Carb Timing Tricks… This is a biggie. If you screw this up consistently, you’ll be scratching your head wondering why your belly isn’t shrinking. First up – Good: A good time to consume these types of starches or fruits is first thing in the morning or upon waking up for a few reasons. 1. You’ve fasted all night while you sleep so glycogen levels have been depleted and this leaves extra room for carbs to replenish lower glycogen stores. 2. You’re metabolic rate runs highest during the a.m. hours (or after you wake up from sleeping) than it does later in the day (post workout being the one exception to this rule) so you’ll more likely use these carbs as energy. 3. Insulin sensitivity is also higher when you wake up than other times of the day, which allows your body to utilize carbs and limit fat spillover.
  77. 77. Next up – Better: An even better time to consume starches and fruits is three to four hours before high intensity resistance training (MRT, bodyweight circuits, or metabolic circuits) or a heavier weight training session. This will ensure that these carbs are used as energy during and after the workout to avoid fat-spillover – and provide sustained energy throughout the workout. More details on how to handle the post-workout window below. Last up – BEST: The best time to consume pure glucose polymers from starches and sugars from fruits is in your post workout anabolic window of opportunity. This is typically a window that lasts anywhere from 30 minutes all the way to 3 hours after high intensity training. Make sure you consume your largest impact carb serving of the day within 30 to 60 minutes afterwards. In fact, if you work out late at night you could actually consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover. Remember, when you work out intensely enough you’ll set off several powerful metabolic triggers no matter what time of day it is:  Accelerated depletion of muscle glycogen  Stressing of creatine phosphate stores  Release of catecholamines (fat burning hormones)
  78. 78. The end result ends up being increased fat loss and something called “super- compensation” through stimulation of Glut 4 (a glucose transporter). This effect simply means storage capacity inside your muscles and liver that’s well above normal levels, and this is greatly enhanced during the post workout window. Other benefits include increased insulin sensitivity, glucose uptake, and glycogen synthesis. Again, under these conditions your body will store carbs (and other macro- nutrients) at a much faster and higher rate than normal. This is why I recommend consuming the majority of your carbs in your post workout meals on resistance training days. Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s still critical for you to understand the process of nutrient timing. And even though I always like to focus on rapid fat loss, you can benefit from comprehending how nutrient timing works for disease prevention and your overall health as well because it helps improve insulin sensitivity.
  79. 79. Carb Preparation This one is short, sweet, and should be very obvious. Steam your rice and bake your potatoes. Don’t fry them or douse them in tons of oil. In fact, the FEWER ingredients you use with these starches, the better. They can work there magic best when eaten in their most natural form. Of course, fruits should be eaten as whole fruits with the skin (not skins that you peel of course..haha). It should go without saying you shouldn’t eat fruit from a can (nasty.) and you should always try to go organic or buy directly from a local farm when possible. Today’s farming has dramatically increased pesticides inside and on the outside of fruits…and the depleted soil from the years of abuse has dramatically lowered the nutrient quality as well. Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler (yummy) aren’t part of this strategy. lol. Save them for your cheat day.
  80. 80. Carb Combining Food combinations are another HUGE aspect of sustained fat-loss. Consistently combining your foods the right way is what will help KEEP your body in a fat burning environment. There’s a lot of debate about how to combine foods, but I’ve always focused solely on keeping blood sugar and insulin stable throughout the day. This not only enhances your body’s ability to consistently use fat as fuel, but also promotes overall health and general well being. If you learn how to keep blood sugar stable, you’ll potentially avoid cardiovascular disease and even epidemics like diabetes. Additionally, your energy will increase in a big way. There are, however, a few exceptions to this rule. Here are all the details on food combining for FASTER fat loss: 1. NEVER eat carbs by themselves Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more than other foods which creates a fat storing environment inside our body. In fact, it’s nearly impossible to burn fat in the presence of high insulin. So always combine your impact carbs with some type of lean protein. 2. ALWAYS have some type of high quality complete protein in every meal when possible Consuming protein in every meal will keep your body in a consistent ―anabolic (muscle preserving) state. Protein also provides muscles with a steady stream of amino acids to help assist in repair and growth of lean muscle tissue. This will also help keep blood sugar more stable throughout the day to keep you in a high energy – fat burning environment. Also, the thermic effect of protein will help prevent metabolic slow down and burn more calories (in other words, your body will burn more calories digesting and breaking down protein than it will digesting and breaking down fat and carbohydrates).
  81. 81. So by consuming protein frequently throughout the day you’ll naturally burn more calories. I also find protein helps fight off the cravings. Another bonus side effect of being a carnivore. No offense to all my vegetarian and vegan followers out there. ;-) 4. Be conscious of fat intake before and after workouts Fats tend to slow digestion and keep insulin stable. This is a great benefit during other times of the days, but post workout is the one time of the day where we want to speed up absorption and intentionally spike insulin. This is the ONE exception to the rule of keeping blood sugar and insulin stable. Here’s why. Spiking insulin after workouts (by limiting fats and just eating carbs and protein together) will help force more nutrients into muscle tissue because insulin is a storage hormone. White rice, potatoes and other all natural starches combined with fruit and protein will automatically help you achieve this desired effect. Insulin is also very anabolic, which means it helps creates a muscle building environment inside your body during exercise and it prevents the breakdown or loss of precious muscle tissue. So if you recall what I mentioned above about Glut 4 activation and nutrient partitioning, it only makes sense to have our largest carb serving of the day in our post workout window (usually within an hour afterwards is best but it can last up to three hours). Take home message: Always combine your post workout starches and whole fruits with a hefty serving of lean protein and limit fat intake when possible. There’s been a lot of debate about fat in post workout meals recently…and the research points in a couple different directions. Regardless, I still recommend keeping fats on the lower side for post workout meals because it’s the only time we’re intentionally “wanting” to spike insulin more and fats can tend to negate that process. But ultimately I don’t think it’s THAT big of a deal if you have over 10 grams of fat post workout. Just be conscious of it.

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