Without having to deal with dieting all the time or worrying about gaining a lot of belly fat.
Many times when you try to diet during the summer, you either fall off track with a binge, or mess up your metabolism with extreme dieting.
But I’m going to share a very healthy and powerful way for you to prevent this from happening.
This is a simple method you can use to manipulate carbs during the week so you can stay lean…and still have some fun on the weekends this summer.
If you really want to burn an insane amount of fat without:
- obsessing over food
- constantly being cranky and irritable because you feel restricted, or
- worrying every day that you’re eating too many calories and carbs
…then you need the right strategy!
After all, who wants to deal with dieting all summer long?
If you’re anything like me, you automatically associate misery and undesirable sacrifices with losing weight and burning fat. We can daydream about having a skinny, curvy body all day long, but the bottom line is…
And although there are thousands of weight-loss plans that do really work, they’re specifically designed to be temporary short cuts and quick fixes.
This is exactly why over 95% of people who “diet” gain all (or more) of their weight back within a year of losing it.
The good news is, you have astounding fat burning potential just waiting to be tapped and it’s not about genetic superiority or luck of the draw…
It’s about learning how to use the right strategy.
But first, it’s crucial to understand that there’s a specific pattern to how your body responds to food intake, so carb manipulation can work on your body properly.
The 72hr/48hr (reserve/conserve) Adaptive Response
Your body is always trying to evaluate and adapt to how much energy you’re taking in (calories and macro-nutrients) versus how much energy you’re expending (burning off).
To survive, your body has to keep the amount of energy it takes in and the amount of energy it expends, in balance.
One secret to conquering the fastest fat loss possible is to manipulate where your body gets its energy, and trick it into using fat as its energy source.
But remember, the minute your body thinks you’re on a diet for the wrong period of time, it will do anything and everything it can to hold on to as much fat as possible.
It may even start burning up precious calorie-burning muscle tissue.
Your brain will send the rest of your body a signal to conserve energy for the coming dry spell.
This means it shuts down body temperature, reduces the absorption rate of food, and slows down your metabolism. This is all with the intention of storing more fat so it will have plenty of energy “just in case.”
As you can imagine, this creates long-term problems for you.
There is some significant research that suggests people who diet frequently or eat unhealthily for lengthy periods of time have radically altered their metabolism.
And that’s where healthy carb depletion comes into play.
It provides a long term strategy to help you overcome these obstacles that can block your fat loss.
This is a simple strategy that will force your metabolism to reset itself so it can consistently find and burn fat on a daily re-occurring basis.
I sometimes refer to it as the Holy Grail of healing a broken metabolism.
It’s also the perfect strategy to use after falling off track or a weekend food bender.
Before your body is primed and ready for calorie surpluses and summer weekend fun…
You have to first teach your body where fat is—so you can burn it.
Structured carb depletion will create an environment for both instantaneous and long term fat loss while priming your body for a healthy calorie overload.
When you plan this out and time it properly, the next time you tear up the next summer party buffet or eat too many pieces of pizza…
You’ll be facilitating the fat loss process instead of blocking it!
This is where short-term, extreme, low carb tactics are a necessary evil—like after a holiday weekend food bender.
And for a good reason.
Advanced Depletion can serve several powerful purposes:
- It’s one of the fastest ways to drain the body of carbohydrate stores and/or muscle glycogen.
- It shuts off the body’s dependence on sugars.
- It lowers glucose and helps level and stabilize blood sugar to create an aggressive fat burning environment.
- It reprograms and fixes your metabolism to teach it where fat stores are readily available for energy needs.
- It primes your muscles and hormones to “want” and “need” more carbs.
- It can create a massive short term calorie deficit for extreme fat loss.
Most depleting strategies are far from easy, but if timed and applied properly, it’s like hitting the “reset” button on fat loss.
The Problem: Abuse
The problem is that most people end up abusing this strategy; as a result, they end up forcing rebound weight gain.
So even if you use a trendy, low carb diet (you know the ones I’m talking about) and deplete on unhealthy 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. So what you really want to do is make that water loss turn into fat loss instead.
3 Metabolic Tricks You Can Use to Double Your Fat Loss
Trick #1: Consume under 50 grams of carbs and perform some type of cardio or interval training 3 or 4 days during the week.
The easiest way to accomplish this is by eliminating all starches and fruits on your cardio and interval training days.
This strategy will force your body to aggressively use stored belly fat as its primary energy source.
Trick #2: Consume your largest carb servings the day after resistance training.
This type of macro-nutrient timing will ensure the carbohydrates (starches and fruits) are utilized to replenish muscle and liver glycogen—instead of “spilling” over and converting to fat.
I recommend using this tactic about 3 days of the week.
Trick #3: Plan and use a cheat day once per week.
Believe it or not, using a cheat day will have several positive effects on your metabolism.
- First it helps reset fat-burning hormones like leptin and provides a metabolic spark for your thyroid from the few days of aggressive carb depleting above.
- Extra carbs and calories on cheat days can be very “anabolic” which provides a metabolic spark to prevent your metabolism from slowing down. Often called “metabolic slowdown.”
- A cheat day will also help replenish and/or refill glycogen (i.e. energy) stores to provide you with sustained energy when you’re manipulating carbs.
- It serves as a psychological reward so you can adhere to your plan and be more consistent the other six days of the week.
This is crucial for your long term success with fat loss. By focusing on earning a reward like a cheat day you automatically cultivate more discipline with your nutrition plan.
…all of sudden cheat food tastes twice as good as it normally would!
You’ll also find that after a cheat day you’ll be ready for cleaner eating again because you’ll get it out of your system.
Just make sure you never “binge” on your cheat days, keep water intake high, and don’t go overboard on alcohol.
So as you can see, even though carb depleting requires some sacrifice temporarily, it actually becomes really fun when you understand how to properly apply cheat days.
How You Can Use Advanced Depleting as a Lifestyle
As you can see 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.
Initially, advanced 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 a few days of the week, but then you can start cheating on the weekends and eating all your favorite carbs—without the guilt.
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!
When you synergistically combine advanced carb depleting with strategic cheating, you’ll finally experience how fun fat loss can be for summer 2012 and beyond.
Are you ready to use this way of living to achieve some aggressive and healthy fat loss? If so, please check out my 14 Day Rapid Fat Loss Plan.
It’s one of the healthiest ways to achieve 14 days of your fastest fat loss ever—without worrying about rebound weight gain.
About the Author:
He’s now the owner and founder of Get Lean In 12. Shaun was one of twelve fitness instructors awarded Club Solution Magazine’s “Most-Fit Health Club Professional” for November 2008.
A self-proclaimed “hillbilly from Birch Run,” Shaun uses his humble beginnings to teach people around the world how to achieve a healthy life-style for the body, mind, and soul.
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