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You've made a committment to workout for 22.5 minutes per day. You've also decided to emphasize lower body, so you'll eat more food, especially more carbs, on the days you do lower body workouts. You'll do no exercising the first day. This is a low carb day.
Day 2 is an upper body weight lifting routine in the afternoon/evening and this is a low carb day.
On day 3 you won't do anything and this is a low carb day.
Day 4 is a lower body weight lifting routine and low fat – the extra carbs here will help you become anabolic, such that your body may build muscle (or at the very least, halt catabolism) in the lower body during the post training insuling surge that you get from the carbs.
Day 5 is no exercise and low carb. Day 6 is an upper body weight lifting routine and low carb, Day 7 is no exercise and low carb.
Day 8 is the cheat day and there is a lower body weight lifting routine – the extra calories on the cheat day will help build muscle in the lower body. You never do cardio on a cheat day, but you always lift weights on a cheat day, preferably before your largest meal. After 8 days the cycle repeats. Here is a table showing what the cycle looks like:
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