These routines are a combination of high-intensity interval training (HIIT) and steady-state (SS) cardio. The next step in our Six-Pack Abs program is to crank up the cardio to burn even more calories. Remember, this isn't a low-carb approach, it's a carb-cycling approach, so don't succumb to the "less is always better" mindset! Step 3: Match Your Cardio to Your Carbs This strategy will fuel your workouts and restock your supply of stored muscle glycogen. On moderate-carb days, you can do the most with the fewest calories by consuming most of your daily carb allowance during your pre- and post-workout meals. Be sure to get your carbs from a variety of sources. You'll repeat this five-day cycle about 17 total times over the course of the 12-week program. Stick to the low-carb approach for three days, followed by two days of moderate carbs. To preserve this hard-won tissue, follow a 3/2 carb split. On those days, eat far fewer starchy foods like potatoes, sweet potatoes, yams, and plantains, and shy away from foods made from grains, such as bread, pasta, rice, noodles, cereals, couscous, oats, barley, and tortillas.įollowing an extended low-carb diet can affect your energy level, and depending on the approach you take, cause you to burn through valuable muscle mass. The easiest way to do this is by packing these days with high-fiber, low-calorie carbs like leafy greens, broccoli, and low-sugar fruits. On low-carb days, cut that number in half to bring down your daily calorie count. The carb number you got from the macronutrient calculator in Step 1 is for moderate-carb days. And even you will have your doubts! Our BPI Sports Panel all agree: To drop serious body fat and keep up high-quality training, carb-cycling is a must. You build your abdominals in the gym, but until you get rid of the fat that covers them, no one but you will know they're there. A 180-pound man, for instance, could lose 0.9 to 1.8 pounds each week, or about 4-8 pounds a month. Your calculator results will enable you to lose 0.5-1.0 percent of your body weight each week, a safe and sustainable amount that can deliver surprising results over 12 weeks. Without enough protein in this diet, you'll feel hungrier and your body will tend to metabolize your hard-earned muscle mass to get the energy it need to follow this program. The calculator prioritized proteins because they are slower-digesting, help add and maintain muscle mass, and trigger the release of appetite-suppressing hormones. It also builds in a daily caloric deficit that usually ranges from 300-700 calories, depending on your weight and activity level. This calculator distributes the macro amounts to create a high-protein, moderate-carb, moderate-fat diet: 40 percent of your calories come from protein, 40 percent from carbs, and 20 percent from fat. Just enter your age, height, weight, how much physical activity you get every day, and your fat-loss goal. One tried-and-true way to figure out the amount of protein, carbs, and fat you'll need is to use 's calorie calculator to get values for all your macronutrients. The road to muscular definition all starts with making your nutrition match your goal. Let's make it happen! Step 1: Set Your Calories and Macros This is the one-stop plan you've been waiting for. James Grage, co-founder of BPI Sports and creator of the Rewired training program.Whitney Reid, national sales director of BPI Sports.Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion.To create the guide, our BPI Sports Panel pooled their best advice, tips, and tricks to help you get shredded and show off your 6 pack like never before.
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