Fat Burning Phase
- Week 6-9
- Nutritional Shift #1 – Macro Nutrient Change based on Body Fat % and Introduction of Perspective Meals
- Continued Food Tracking/Logging with MyFitnessPal
- Increase training at The 12 to 4-5 days per week
- Increased resistance/weight at THE12
- Phase 2 Completion Group Consultation
Nutritional Shift #1:
During Phase 2 you will be making a slight change in your daily eating patterns. We will shift more to a balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.
Increase of HIIT:
HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.
This means that you will be burning up to nine times the fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.
Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.
Increase of HIIT:
HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.
Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.
The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.
Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).
When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.
This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.
Known as the principle of "Muscle Confusion," the only way to sustain continuous weight training success is to always keep your body guessing. Never let it know what is coming next, never let it adapt, never let the valuable time you spend working hard in the gym be anything but highly productive.
Every four to eight weeks you should be starting a new weight training routine. This should be a very different weight training routine from the previous one. So different that your body doesn’t recognize and continue to keep guessing! If you are sore every day then you are doing it right!
Food Tracking with Self Accountability:
We will in a sense take the training wheels off and see how disciplined you can be on your own. We will gauge the results by continuing the weekly body fat testing. This weekly check-in will show your coach if you have made lifestyle changes and are able to sustain your new way of Healthy Living.
To find a daily nutritional plan that is duplicable is one of the goals during the challenge. If you cannot duplicate your improved eating habits, this challenge will be short lived.