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Metabolic Surge: Rapid Fat Loss and Muscle Building
AnonymousUser
Index
Metabolic Surge: Rapid Fat Loss and Muscle Building
Title Page
Copyright Page
Contents
Metabolic Surge - Rapid Fat Loss
The Program
How and Why It Works
The Nuts and Bolts of Phase 1
The Nuts and Bolts of Phase 2
The Nuts and Bolts of Phase 3
Strength/Recovery Phase
The Sum of All Parts
Weekday Training Schedule Adaptation
Phase 3 - Seven Days Low Fat Sample
Training Days
Nutrition
Phase 1 - Low Carb Eating
How It Works
How To Do It
Net Carbs, Effective Carbs and Impact Carbs - Good or Bad?
Why You Shouldn’t Do Low Carb For Long
Carb Tapering - An Alternative to Low-Carb Eating
Phase 2 – Nutrient Isolation Days
The ONLY Protein Day - Low Carb & Low Fat Eating
What to Eat
The ONLY Carb Day - Zero Protein & Zero Fat Eating
How It Works
How To Do It
Phase 1 - The Lead Up
Phase 2 - The Protein Deprivation Day
Phase 3 - Supercompensation
Conclusion
Phase 3 - Low Fat Eating
How It Works
How To Do It
The Cheat Meal
Post-Workout Nutrition
Protein
Carbohydrates
Fats
Post-Workout Meal
Do You Count Post-Workout Supplements in Your Daily Calories?
Caloric Intake
Maintenance Levels and Recommended Daily Caloric Intake Tables
Male
Female
The Harris-Benedict Formula
PM-PM Fasting
When To Fast
Conclusion
Fat-Loss Supplementation
1. Multivitamins
When To Take It In The Phases
2. Protein
When To Take Protein In The Phases
3. “Greens” Supplements
When To Take It In The Phases
4. Fish Oil/Essential Fatty Acids
When To Take It In The Phases
5. Creatine Monohydrate
When To Take It In The Phases
6. Glutamine
When To Take It In The Phases
7. Fat Burners
When To Take It In The Phases
Supplement Chart
Exercise
Using Overtraining For FASTER Results
Fat Loss Circuit Training
How Fat-Loss Circuit Training Works
How To Do It
Step 1 - The Set Up
Step 2 - Warm-up
Step 3 - Start with 40 seconds of moderate intensity cardio.
Step 4 - Do a set of weights.
Step 5 - Go right back to the cardio.
Step 6 - Repeat this cycle for the duration of the workout.
Notes
Lactic Acid Training
How It Works
How To Do It
Variations of Lactic Acid Training
Notes
Time/Volume Training
When to Increase the Weight
Don’t be afraid to eat a lot after your Time/Volume Training sessions.
Day 1
Day 2
Superset Training
Antagonistic Superset Training
Pre-Exhaust Superset Training
Triple Drop Sets
Triple Add Sets
In-Set Supersets
The Core Combo
How to Perform High-Intensity Interval Training
How To Do It
1. Aerobic Interval Training
2. Maximal High-Intensity Intervals
3. Sub-Maximal High Intensity Intervals
4. Near-Maximal Aerobic Intervals
5. Fartlek Training
How to Do High Intensity Interval Training At Home Without CardioEquipment - 5 Minute Stair Sprints
Strength/Recovery Training
What To Eat During This Phase...General Healthy Nutrition
Strength Training
The Program
Advanced Trainers ONLY -Round 1
Advanced Trainers ONLY -Round 2
Advanced Trainers ONLY -Round 3
Advanced Trainers ONLY Strength/Recovery Phase
About the Author
In this book:
Content of the Book
My notes
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Metabolic Surge: Rapid Fat Loss and Muscle Building
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