Consider this plan your graduate seminar in waist management. Keep in mind that nobody eats and exercises this way year-round. This is used as a disciplined approach only when trying to become extremely lean for one specific event. You are encouraged to eat more than just this amount of food on a regular basis to allow for recovery. This plan was given by Lonnie Lowery, a PH.D., R.D. that spends half his time as a competitive bodybuilder and a professor of exercise and nutrition science at Winona State University in Minnesota.
Morning - Kickstart your metabolism, manage your blood sugar, and prepare for a heavier afternoon workload
First thing in the morning - Caffeine and cardio. Nobody wakes up ready to exercise. But morning is prime workout time. You're burning a higher percentage of fat before eating breakfast because your body's supply of available carbohydrate energy is depleted and the hormonal state makes body fat more accessible. And coffee may help squeeze even more from your fat cells. On Lowery's plan, this workout is nothing fancy:
An hour of low to medium intensity walking or jogging after a cup of java. If you try to do more than that, you won't have enough left for your strength workout later in the day. This is the first big derivation from traditional Men's Health advice-- in this case, to eat before exercise. All things being equal, you'll probably train with more intensity if you have something in your stomach, and that leads to better long-term benefits. In this example, Lowery isn't looking for long-term benefits and isn't trying to exercise extensively. The goal is to target stored body fat.
In a 2006 study in Applied Physiology, Nutrition and Metabolism, people who exercised following an overnight fast used more fat for energy, even thought they burned no more total calories than they would have if they'd eaten before their workout. One more point about this morning workout: It's not the main event. This happens later in the day, when you hit the weight room. If you don't have the time for exercise twice in a day, you should choose a highly challenging weight workout over this low-intensity supplement. This exercise session is designed to enhance fat loss, but only in addition to your regular workout.
Source: Men's Health
Morning - Kickstart your metabolism, manage your blood sugar, and prepare for a heavier afternoon workload
First thing in the morning - Caffeine and cardio. Nobody wakes up ready to exercise. But morning is prime workout time. You're burning a higher percentage of fat before eating breakfast because your body's supply of available carbohydrate energy is depleted and the hormonal state makes body fat more accessible. And coffee may help squeeze even more from your fat cells. On Lowery's plan, this workout is nothing fancy:
An hour of low to medium intensity walking or jogging after a cup of java. If you try to do more than that, you won't have enough left for your strength workout later in the day. This is the first big derivation from traditional Men's Health advice-- in this case, to eat before exercise. All things being equal, you'll probably train with more intensity if you have something in your stomach, and that leads to better long-term benefits. In this example, Lowery isn't looking for long-term benefits and isn't trying to exercise extensively. The goal is to target stored body fat.
In a 2006 study in Applied Physiology, Nutrition and Metabolism, people who exercised following an overnight fast used more fat for energy, even thought they burned no more total calories than they would have if they'd eaten before their workout. One more point about this morning workout: It's not the main event. This happens later in the day, when you hit the weight room. If you don't have the time for exercise twice in a day, you should choose a highly challenging weight workout over this low-intensity supplement. This exercise session is designed to enhance fat loss, but only in addition to your regular workout.
Source: Men's Health
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