Started my cardio today, this is a must to lose excess body fat and is done first thing before breakfast as soon as I get up out of bed. Your body burns fat by as much as three times more efficiently at that time then in the evening because your glycogen levels are at the lowest point. I.e. the body has fasted so the body will use fat as the primary source of fuel. The treadmill was set on a incline of 3% and a speed of 5.5mph. My heart rate will maintain a minimum of 120 BPM and a max of 130 BPM. This is my fat burning zone. Contrary to what some people may think as regards to losing fat, if you go over your fat burning range (zone) you will start to use stored glycogen (carbs) because your energy output is too great. It may seem strange to some but you burn fat faster by fast walking as opposed to running.
INSULIN SENSITIVITY
One of the biggest mistakes people make when losing body fat is consuming sugars. This is a big no no! Insulin is a fat storage hormone. When you ingest carbohydrates your body releases insulin. The higher the sugar content the more your body will release insulin from the pancreas. To keep off unwanted fat its best to stick to complex carbohydrates only to keep blood sugar levels stable. Refer to glycemic index chart to help out.
Also I add in an array of essential fats that include fish oils, extra virgin olive oil and legumes in the form of almonds. Just for the record, peanuts grow in trees and legumes grow in the ground. I prefer to have legumes than nuts as legumes are an excellent source of omega 3, the most important compared to omega 6 and 9. Its best to have all three but the majority would be omega 3. Adding good fats as stated can blunt the insulin response even further so if your blood sugar levels are stable your chances of losing fat is far greater.
That’s the basis of losing body fat. Here’s my diet and supplement program to complement gaining lean muscle tissue which coincides with my cardio to achieve the look that I will have within 16 weeks.
MY DIET
| PROTEIN | 300g = 1,200kcals |
| CARBS | 300g = 1,200kcals |
| FAT | 133g = 1,200kcals |
| TOTAL: | 3,600kcals (Divided by 7 = Protein 43g, Carbs, 43g, Fat 19g) |
| 7.30 | NAR Red Heat fat burner 2 Capsules, 5g NAR Micronized L-Glutamine |
| 8.00 | Cardio 30 mins |
| 8.45 | 2 SCOOPS NAR Ultimate Protein blend, 70g Oat’s, 40g Almonds, 1g NAR Cla |
| 12.00 | 250g Fish, 250g Potato, 40g Almonds, 1g NAR Cla |
| 3.00 | 6 whole scrambled omega3 eggs, 1 slice whole wheat toast, 1g NAR Cla |
| 6.00 | PRE-WORKOUT (1hr Before) |
|
| 1 Serving of NAR Volumize |
| 7.00 | Train |
| 8.00 | POST-WORKOUT |
|
| 1 Serving of NAR Volumize |
| 9.00 | Chicken breast, 1 Packet of Uncle Bens white rice, 1g NAR Cla |
| 10.00 | 200g Fish, 50g Oats, ½ Scoop NAR Ultimate Protein Blend, 35g Almonds, 1g NAR Cla |
| 3.00 | 5g NAR Micronized L-Glutamine, 2 Scoops NAR Ultimate protein |
AND TO COMPLIMENT THE ABOVE IS MY TRAINING PROGRAM
| Monday P.M. | chest and shoulders |
| Tuesday | rest |
| Wednesday P.M. | back, rear delts and traps |
| Thursday | rest |
| Friday P.M | legs |
| Saturday A.M | biceps and triceps |
| Sunday | rest |
My workout was short with low intensity. I always train shoulders after chest as this will pre exhaust my delt’s to a degree. I had keyhole surgery last June so I have to very careful. No more heavy lifting for me these days, I can but only to a degree. At present I’m having trouble with the tendon on my right shoulder and my left forearm (hurts like hell) but I’m not one keep moaning about it so that’s the last you will hear about it.
MY ROUTINE ON MONDAY WENT LIKE THIS
| Cable crossovers | 4 sets | 40, 20, 15, 15 Reps |
| Incline d’bell press | 3 | 15, 12, 10 |
| Flat hammer press | 3 | 15, 12, 10 |
| Lateral raises | 3 | 20, 15, 10 |
| Crunches | 2 | 20 |
I added 2 sets of crunches for my abdominals, very easy but I don’t want to overdo things. My intensity, sets, reps and cardio will all increase over the coming weeks.
Here I am after my lazy lay off, not much to look at but I will get better.... I’m going to put my heart and soul into my preparation and with the help of my newly formulated NAR product’s range I know this will make a dramatic difference.
