.jpg)
You may have heard of calorie cycling. This technique is eating light one day and then heavier the next. This "tricks" your metabolism into changing the speed of digestion, to encourage the body to not get used to one way of eating, and to work harder to keep up. This is similar to the same technique in exercise routines. If you change your workouts regularly the body has to "keep guessing." This results in a body confusion that never allows your metabolism and muscles to get used to a routine that causes a fitness rut, or plateau.
Recently I have taken that philosophy and developed an eating plan for myself that has really maximized my training results. In less than six weeks I have noticed more definition in my muscles, especially my abs, and more energy than ever before! This nutrition technique is 4 days on, 3 off.
Here is how it works:
1. The "on" days are the healthier days in the nutrition plan. Start on Monday. This is when we are feeling most motivated and ready to take on new goals and tasks.
2. From Monday to Thursday eat light.
-Limit carb heavy meals where the main food item is pasta, rice, potatoes and bread. Do not get rid of them all together, just reduce!
-Substitute carbohydrate heavy foods with beans, legumes, vegetables, fruits, nuts and seeds.
-Drink a lot of water and protein rich beverages such as milk, soy milk and protein powder supplemented shakes.
-Drastically reduce sugar and caffeine. Substitute with lemon water, carbonated water and herbal teas.
-Plan most of your heavier exercise days in the first four days.
-Limit carb heavy meals where the main food item is pasta, rice, potatoes and bread. Do not get rid of them all together, just reduce!
-Substitute carbohydrate heavy foods with beans, legumes, vegetables, fruits, nuts and seeds.
-Drink a lot of water and protein rich beverages such as milk, soy milk and protein powder supplemented shakes.
-Drastically reduce sugar and caffeine. Substitute with lemon water, carbonated water and herbal teas.
-Plan most of your heavier exercise days in the first four days.
3. From Thursday to Sunday take a break.
-This does not mean "free days" or eat whatever you like. This only means to enjoy a rice or pasta dish for dinner. I chose these days because whether we like it or not, these are the days that nutrition plans fall of course anyway. Between social activities, visiting family and a change of routine, some unstructured eating is bound to happen, so we may as well expect and prepare for it. Knowing these days are good for loosening the reins, we automatically feel less tempted to eat poorly because psychologically speaking, we are not rebelling against ourselves.
-Limit alcohol to 4 units a week.
-Try to exercise once during these three days.
-This does not mean "free days" or eat whatever you like. This only means to enjoy a rice or pasta dish for dinner. I chose these days because whether we like it or not, these are the days that nutrition plans fall of course anyway. Between social activities, visiting family and a change of routine, some unstructured eating is bound to happen, so we may as well expect and prepare for it. Knowing these days are good for loosening the reins, we automatically feel less tempted to eat poorly because psychologically speaking, we are not rebelling against ourselves.
-Limit alcohol to 4 units a week.
-Try to exercise once during these three days.
This is a very easy and rewarding plan to follow. I have been experiencing fantastic results using this program.
Try it!
Article Source: http://EzineArticles.com/?expert=Kaleena_A_Lawless
.jpg)
0 comments:
Post a Comment