TOTALBODYBURN CARB CYCLING

Transcription

1 TOTALBODYBURN CARB CYCLING

2 Let s get this out of the way. Cheat Meals: Any food of your choice, however absolutely no fried foods! Remember this is an important part of the process because this resets the body and hormones. This is a trick to see how efficient your metabolism is! Restricting the flooding carbs creates a situation called induced mitosis, which basically means your body will use the carbs to build muscle and burn fat at the same time. Progress Photos & Measurements: LOOK FOR THE INSTAGRAM ICON FOR PHOTO S Take photos and measurements at the end of every week first thing in the morning on an empty stomach. You should get into a routine of always weighing yourself and taking measurements at the same time and day every week. The morning is usually best, because you don t have your days worth of food and drinks hanging out in your body. It is the time of the day you will always be your lightest and holding the least amount of water. You will always measure your neck, waist, hips, right thigh, and right arm. When posting your progress photos on Instagram, be sure to hashtag #TotalBodyBurn to receive extra motivation from our TotalBodyBurn team

3 The Breakdown WEEK1 On ZERO CARB days you will remove all starch carbs Week 1 Take day 1 photo: a photo of 1 CARB Take day 7 photo: a photo of 2 ZERO CARB 3 CARB 4 CARB 5 CARB 6 ZERO CARB 7 CARB (1 cheat meal allowed, completely optional, no more than 600 calories)

4 WEEK 2 Zero carb days every other day. Remove ALL starch carbs on these days, DO NOT CHEAT! Week 2 8 ZERO CARB Take Day 14 Photo: a photo of 9 CARB 10 Zero CARB 11 CARB 12 zero CARB 13 CARB 14 zero CARB (1 cheat meal allowed, completely optional, no more than 600 calories)

5 WEEK 3 Week 3 15 ZERO CARB Take Day 21 Photo: a photo of 16 Zero CARB 17 CARB (1 cheat meal allowed, completely optional, no more than 600 calories) 18 zero CARB 19 zero CARB 20 CARB 21 zero CARB (1 cheat meal allowed, completely optional, no more than 600 calories)

6 WEEK 4 Week 4 22 CARB 23 Zero CARB 24 zero CARB Take day 28 Photo: a photo of 25 CARB 26 CARB 27 zero CARB 28 zero CARB

7 WEEK 5 Week 5 29 zero CARB 30 CARB (1 cheat meal allowed, completely optional, no more than 600 calories) 31 zero CARB Take Day 35 Photo: a photo of 32 Zero CARB 33 zero CARB 34 CARB 35 CARB

8 WEEK 6 Week 6 36 zero CARB Take Day 42 Photo: a photo of 37 CARB 38 zero CARB 39 CARB 40 zero CARB 41 CARB 42 zero CARB

9 WEEK 7 Week 7 43 zero CARB 44 CARB 45 zero CARB Take Day 49 Photo: a photo of 46 CARB (1 cheat meal allowed, completely optional, no more than 600 calories) 47 zero CARB 48 CARB 49 zero CARB

10 WEEK 8 Week 8 Take Day 56 Photo: a photo of your frontal, side and back. Don t forget your measurements 50 zero CARB 51 CARB 52 zero CARB 53 Zero CARB 54 zero CARB 55 CARB 56 CARB

11 CONGRATULATIONS! You have completed the #TotalBodyBurn 8 week challenge! You should be very proud of yourself!

12 Previously Asked Questions and Answers What types of cheese are allowed? Is a little of parmesan okay? Very little if necessary, however try a soy Parmesan cheese. All brands are free or cholesterol and are available with no fat to low and moderate amounts of fat. Is it okay to use olive oil in cooking? Olive oil is fine in moderation as with any other fats. Is dark chocolate okay? Dark Chocolate is OK, but again too much can be detrimental to results even though it has fat burning properties. Try to stick to one serving, and typically at night before you go to bed so your body can use it to burn fat, and sustain muscle. Are there any days where I can eat dessert or a fatty meal? Yes, please wait out for your cheat meal day (you should look forward to rewarding yourself, it will keep you focused) which is labeled on the carb cycle schedule. This is a trick to see how efficient your metabolism is. Restricting the flooding carbs creates a situation called induced mitosis as previously mentioned. This means your body will use carbs to build muscle and burn fat at the same time.

13 Previously Asked Questions and Answers Is the program suitable for nursing moms? Yes, the program is safe for nursing mothers. Is one spoon of sugar in my morning coffee okay? Please try to stay away from the sugar if you can. This is definitely a difficult part of the process due to the addictive nature of sugar. Try to slowly wean yourself from it, less and less each day until your body no longer craves it. Yes, this can and will happen! What time of the day is best to workout? Mornings if possible, because it will rev your metabolism, and set your body up to burn more calories throughout the day. If I cheated on one of the meals or lost control over a treat, how can I make it up or does it spoil the whole thing? No, absolutely not! If you fall off the wagon, just let it go and move on. For example, if you have a Zero Carb day, and you accidentally eat a carb, please don t throw the whole day away. Just let it go and get right back on track. Even if you complete 80% of the program, you will still see results!

14 Previously Asked Questions and Answers In phase 1, it says to repeat all the exercises for a total of 8 rounds. Does it mean EVERY exercise 8 times each, or ALL together in 8 rounds? It means repeat each exercise 8 times. Can I eat coconut, dates or other nuts when I want to? If so, how much? Nuts are fine and a great source of healthy fats, but again, be watchful of portion size because even healthy fats can be very dense if exceeded. Stick to 1 or 2 servings a day at max. Same goes for coconut! I am curious as to how often I can eat nut butters and how much? I love peanut butter and it s hard to give that up. I also just bought some PB powder to add to my protein shakes for an extra boost. What about protein bars for a Snack? Will that mess with the diet? PB is high in fat so be very careful how much you re using. It would be best to stay away from it in the early stages of the program, but if you absolutely can t give it up, then please stick to one serving. Always keep in mind that the primary focus of this program is to burn fat, not build it. The PB powder is fine to add to your protein shakes. Again be aware with the protein bars that are even considered healthy, they can be deceiving, so read the labels very well as some may have a high percentage of fat, and sugars, which are a big no-no. In addition they can contain a lot of unnatural ingredients and preservatives which most companies use to prolong their expiration date. When you look at the label, the first ingredient that is listed is what the product is primarily made of. This is something many people are unaware of, but companies are required to list ingredients in the order of percentage used in the product.

15 Here are some Snack ideas Sauces Oat cakes Rice cakes or corn cakes Assorted nuts (unsalted of course) Mixed seeds of choice Chilli sauce (with no added sugar) like Econa hot pepper sauce or Walden farms sauces (0 calorie sauces) that have a large variety of flavours from barbecue to jam spreads. In my opinion Nairns are the best and their dark chocolate and Ginger oat cakes are taste great! Kallo have great flavours and are low in calories. 25g Mini rice or corn cake crisps are good alternatives as well as mini popcorn packs. These make the best snacks and high in GOOD fats which are essential. I can t stress enough how important it is to stick to the portion sizes Sunflower, pumpkin, etc.