4 Cycle Rapid Fat Loss Solution

Disclaimer and/or Legal Notices This information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

Food Timing Tricks for RAPID Fat Loss One of the biggest fitness mistakes I’ve seen people make over the years is food and nutrient timing. Understanding how to time your macro-nutrients (carbs, proteins, and fats) the proper way for fat loss or other specific fitness goals is CRITICAL in order to achieve your desired results. As with most fitness topics, the contradicting information and research is everywhere when it comes to the subject of nutrient timing, combinations, and serving sizes. This happens mostly because people don’t differentiate between various types of goals. For example, somebody who is an ectomorph (skinny and has a naturally fast metabolism) is going take a totally different approach than someone who is an endomorph (naturally thick framed with a slow and sluggish metabolism).

I know it’s not your fault and it’s really not fair – but it’s reality for most of us. I wish we could just rob somebody (ethically of course) and steal their metabolism. ;-) But we can’t.

It doesn’t seem fair, but many of the skinny guys / gals out there can pretty much eat whatever they want and not gain a single pound. If this describes you, consider yourself lucky. For the REST of us, life is different. The skinny guy or gal is most likely trying to improve muscle definition, size and strength; therefore they’re going to use totally different nutrient timing, portion sizes, and combinations than someone trying to achieve rapid fat loss. Just remember that success leaves clues – and so does the science. In other words, we can look to other peoples’ real world fat loss results, match it up with the science and copy or mimic what’s proven to work. This Free Bonus Report achieves this goal and is primarily focused on rapid fat loss. I still provide pre and post workout food timing guidelines if your goal is to build muscle, but most of the research and tips are geared towards burning fat. For those of you seeking a more muscular physique this should apply to you as well. After all - the secret to looking more muscular is to get leaner. So no matter what your goal is, you’ll still get a ton of benefits and great info from this report. But without realistic expectations you’re doomed for failure.

How to Achieve Rapid Fat Loss for the Long Haul… Do You Have Realistic Expectations? When it comes to Rapid Fat Loss, many folks set themselves up for unrealistic expectations and never follow through. Before we get to your food timing strategies, here are a few quick tips and insights that will set you up for both immediate and long-term, sustained weight loss. Although these strategies work no matter what your age, gender, or current condition is – in order to achieve success you must have the following two things working in your favor. Component #1:

See the Big Picture Although you can get a VERY fast start with Cycle #1, you still have to see the big picture. You’ll no doubt get great results applying these techniques, but you must be patient enough to stay the course down the road a few weeks when your old habits want to sneak back into your life. We all have different genetics. A young man between 20 and 40 is going to get fat burning results a heck of lot faster than an aging female who has dieted for years, damaged her metabolism and has hormones that are all out of whack. If you’re a female and this somewhat describes you, just be patient enough to understand your metabolism is going to be a little more stubborn because you have other factors working against you. Keep going even if you feel stuck. You’ll get your breakthrough within if you apply this stuff and stick it out.

Component #2:

Consistency Just like anything in life, the longest way is a short cut. You’re never going be perfect following a plan, but do your best to be a little more anal if you want RAPID fat loss. It will pay off. Obviously, the ultimate goal is to be in great shape year round, but most people set their expectations too high because they compare themselves to a swimsuit or fitness model, Hollywood celebrities, or even professional athletes. I know from my own personal experience of being involved in the talent and fitness modeling industry that you can usually only hold those “peak” moments shown in photographs for a few hours at a time, a day or two at most. Unfortunately, after photographers “capture” these moments, they hand them off to big companies, advertisers and marketers who trick us into making us feel like we should be able to look this way all the time. Not true, OR realistic. Think about how many times you’ve seen a famous model or actor on the cover of a magazine or on a commercial looking out of this world. Then a day or two later while you’re buying groceries you see them “caught on hidden camera” with all their physical flaws exposed by some gossip magazine or publication.

Whether it’s a peak moment caught on camera or airbrushing, remember to compare yourself with yourself and your past results so that your expectations are realistic and progressive all at the same time. This is the only way, in my opinion, to make this type of approach a rewarding experience. Rapid fat loss is an opportunity for life changing breakthroughs along with physical and personal growth. This is an important anchor in your life that needs to be a priority. If you’re like most of the world, you’re busy. You spend most of your time and energy committing to other people and responsibilities beside yourself. Make sure you block off time to plan ahead and make time for YOU. Schedule your nutrition and exercise first…so you can give everybody else your very best. This is not a selfish thing to do. You’ll find the reward will carry over into other areas of your life in a very positive way. Additionally, your confidence will soar because you’ll end up looking great too.

How to Get Maximum Results with Proper Food Timing The Great Controversy: Fasted vs. Fed Exercise Sessions I figure we’ll dive in and take on the most controversial topic first. It’s the great debate of the health and fitness industry that will probably go on for years to come and there’s solid science that supports BOTH sides. Sooooo which is better? Fasted or fed exercise sessions?

Nothing is more telling, to me, than real world results. After working with literally thousands of people from all walks of life, my experience shows that fasted high intensity cardio based intervals and/or bursting gets superior fat loss results. But this should definitely be approached on a case-by-case basis, and this section will help you determine which way is best for you. So first, let’s talk about certain guidelines that will make fasted exercise more effective if your schedule allows it and your body tolerates it well. Whenever you exercise in a fasted state, you must make sure that…

1. Intensity is high enough 2. The duration is short enough Even as little as 12 minutes can get the job done to produce the desired effect, but I would never exceed more than 45 minutes of exercise if you’re in a “fasted” state. And the higher the intensity, the shorter in duration your sessions should be if you’re exercising in a fasted state. There are a few exceptions to this rule, like my Ultimate Cardio Sequence, so these are just general guidelines. Here’s why the intensity has to be high enough in order for this strategy to work properly. Higher intensity levels are what forces the release of hormones that preserve muscle and help “break apart” and burn off stubborn fat. And if your goal is rapid fat loss, I recommend you perform all cardio and/or interval based exercise first thing in the morning upon waking up after an overnight (or sleeping) fast. If your schedule only allows you to workout later in the evening, make sure to wait 3 or 4 hours AFTER a meal before training for max fat-burning. This will boost fat burning hormones like HGH (human growth hormone) and adrenaline levels. It will also give your body no choice but to use fat for fuel (since you have very little "food energy" in your system). Remember, you might not have as much energy as if you were training in a fed state, but you’ll achieve the goal of burning fat at a much faster rate. And because you’ll be limiting carbs, you’ll be creating the “perfect storm” for fat loss inside your body by exercising in a fasted state. You don’t have to use this approach forever, but I always use it on my clients (and myself) when trying to achieve the fastest fat loss possible. For all you science geeks out there, let’s analyze the research and science supporting fasted vs. fed exercise. 

This study shows that fasting prior to exercise increases nutrient uptake and absorption in post workout meals:

http://www.springerlink.com/content/w8712615714k8150/



This study demonstrates that fasting, all by itself, increases the release of catecholamines (precursors to adrenalin, which help break up and release fatty acids into the blood stream) and therefore naturally increases resting metabolic rate.

If you combine that with high intensity exercise, you get a powerful 1-2 punch: http://www.ajcn.org/content/71/6/1511.abstract 

This study (for the first time ever) shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during a hyper-caloric fat-rich diet.

http://www.ncbi.nlm.nih.gov/pubmed/20837645 This is another reason why we raise fat intake when manipulating carbs on certain macro-patterning days. With ALL that being said, if you personally can’t tolerate exercising in a fasted state it’s completely ok to have an easy digestible nutrition shake – or a protein and carb rich meal an hour or two before exercise. Next up, “post workout” food timing metabolic trickery…

The “Hidden” Post-Exercise Hormonal Rapid Fat Loss Trick… One thing that you probably hear all the time is that you should try to eat or have a protein shake as fast as possible after exercise to feed your muscles. And if your goal is to gain muscle this is probably the best choice. However, if your goal is to burn fat and the intensity is high enough during exercise (which 90% of the time it should be), using this approach can actually block fat-burning. Let me quickly explain so you can maximize the hormonal effect and increase fat-burning after your workouts.

The Post Workout Hormonal Trick that Double Fat-Loss This is a trick that definitely goes against the grain and would probably get the traditional text book trainer’s panties all in a bunch.

But I recommend you keep your body in a fasted state after high intensity exercise for at least 30 to 60 minutes. This is a great trick that I’ve personally used for years to get (and stay) lean despite what every other fitness expert or guru may tell you. And I never lose muscle using the trick. Here’s the simple science. Hopefully you know by now that high intensity exercise will force your body to release all kinds of fat burning hormones by ramping up your sympathetic nervous system. This is what helps create a fat burning hormonal environment inside your body. However, the minute you consume calories, you’ll spike your body’s primary storage hormone – insulin. And although insulin helps shuttle nutrients to muscles quickly, it could potentially blunt or block your growth hormone and other hormones from working their magic after workouts. Simply put, insulin is the “antagonist” of growth hormone and possibly other hormones. And every time you eat or consume calories, you raise insulin. In theory, the absence of insulin along with the presence of these “fight or flight” hormones will also spare muscle and help you burn a lot more stubborn fat.

That’s why I recommend you ride the fat burning wave during this 30 to 60 minute post workout window. Ultimately, when it comes to aggressive fat loss, the solution is to get the best of both worlds. You can do this by fasting for about 30 to 45 minutes after your workout and then consuming a post workout shake or meal. This way your body can still take advantage of the post workout “metabolic hormonal window” to burn fat, while still getting nutrients soon enough to absorb nutrients at a much faster rate. A word of caution: Do NOT try this approach if you’re not healthy or have sugar issues. Get cleared by your doctor and build a foundation of basic conditioning first. But if you’re experienced and your belly flab won’t budge, this hormonal metabolic trick might just do the trick. And if your goal is to gain muscle, having a protein or nutrition shake immediately after exercise is the logical choice. You’ll help facilitate faster recovery and burn up and store nutrients at a much faster rate because of insulin sensitivity. But if your goal is to burn fat, the minute you put calories in your system you’ve just instructed your body to stop burning fat and start burning calories instead.

Carb Timing Now let’s briefly discuss carb timing. You’ll see that the carb timing content below is a common theme throughout the entire 4CS system. But it’s crucial to understand if you want avoid carbs being stored on the body as fat. You’ll also see I go into greater detail about why our bodies need carbs (and fuels like glucose) inside the Cycle #2 Macro-Pattering™ guide. Let’s get to it.

Good, Better, and BEST Carb Timing Tricks… This is a biggie. If you screw this up consistently, you’ll be scratching your head wondering why your belly isn’t shrinking.

First up – Good: A good time to consume these types of starches or fruits is first thing in the morning or upon waking up for a few reasons. 1. You’ve fasted all night while you sleep so glycogen levels have been depleted and this leaves extra room for carbs to replenish lower glycogen stores. 2. You’re metabolic rate runs highest during the a.m. hours (or after you wake up from sleeping) than it does later in the day (post workout being the one exception to this rule) so you’ll more likely use these carbs as energy. 3. Insulin sensitivity is also higher when you wake up than other times of the day, which allows your body to utilize carbs and limit fat spillover.

Next up – Better: An even better time to consume starches and fruits is three to four hours before high intensity resistance training (MRT, bodyweight circuits, or metabolic circuits) or a heavier weight training session. This will ensure that these carbs are used as energy during and after the workout to avoid fat-spillover – and provide sustained energy throughout the workout. More details on how to handle the post-workout window below.

Last up – BEST: The best time to consume pure glucose polymers from starches and sugars from fruits is in your post workout anabolic window of opportunity. This is typically a window that lasts anywhere from 30 minutes all the way to 3 hours after high intensity training. Make sure you consume your largest impact carb serving of the day within 30 to 60 minutes afterwards. In fact, if you work out late at night you could actually consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover. Remember, when you work out intensely enough you’ll set off several powerful metabolic triggers no matter what time of day it is:

 Accelerated depletion of muscle glycogen  Stressing of creatine phosphate stores  Release of catecholamines (fat burning hormones)

The end result ends up being increased fat loss and something called “supercompensation” through stimulation of Glut 4 (a glucose transporter).

This effect simply means storage capacity inside your muscles and liver that’s well above normal levels, and this is greatly enhanced during the post workout window. Other benefits include increased insulin sensitivity, glucose uptake, and glycogen synthesis. Again, under these conditions your body will store carbs (and other macronutrients) at a much faster and higher rate than normal. This is why I recommend consuming the majority of your carbs in your post workout meals on resistance training days. Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s still critical for you to understand the process of nutrient timing. And even though I always like to focus on rapid fat loss, you can benefit from comprehending how nutrient timing works for disease prevention and your overall health as well because it helps improve insulin sensitivity.

Carb Preparation This one is short, sweet, and should be very obvious. Steam your rice and bake your potatoes. Don’t fry them or douse them in tons of oil. In fact, the FEWER ingredients you use with these starches, the better. They can work there magic best when eaten in their most natural form. Of course, fruits should be eaten as whole fruits with the skin (not skins that you peel of course..haha). It should go without saying you shouldn’t eat fruit from a can (nasty.) and you should always try to go organic or buy directly from a local farm when possible. Today’s farming has dramatically increased pesticides inside and on the outside of fruits…and the depleted soil from the years of abuse has dramatically lowered the nutrient quality as well. Unfortunately chicken fried rice, a loaded baked potato, and fruit cobbler (yummy) aren’t part of this strategy. lol.

Save them for your cheat day.

Carb Combining Food combinations are another HUGE aspect of sustained fat-loss. Consistently combining your foods the right way is what will help KEEP your body in a fat burning environment. There’s a lot of debate about how to combine foods, but I’ve always focused solely on keeping blood sugar and insulin stable throughout the day. This not only enhances your body’s ability to consistently use fat as fuel, but also promotes overall health and general well being. If you learn how to keep blood sugar stable, you’ll potentially avoid cardiovascular disease and even epidemics like diabetes. Additionally, your energy will increase in a big way. There are, however, a few exceptions to this rule. Here are all the details on food combining for FASTER fat loss:

1. NEVER eat carbs by themselves Remember, almost all impact carbs tend to spike blood sugar (raise insulin) more than other foods which creates a fat storing environment inside our body. In fact, it’s nearly impossible to burn fat in the presence of high insulin. So always combine your impact carbs with some type of lean protein.

2. ALWAYS have some type of high quality complete protein in every meal when possible Consuming protein in every meal will keep your body in a consistent ―anabolic (muscle preserving) state. Protein also provides muscles with a steady stream of amino acids to help assist in repair and growth of lean muscle tissue. This will also help keep blood sugar more stable throughout the day to keep you in a high energy – fat burning environment. Also, the thermic effect of protein will help prevent metabolic slow down and burn more calories (in other words, your body will burn more calories digesting and breaking down protein than it will digesting and breaking down fat and carbohydrates).

So by consuming protein frequently throughout the day you’ll naturally burn more calories. I also find protein helps fight off the cravings. Another bonus side effect of being a carnivore. No offense to all my vegetarian and vegan followers out there. ;-)

4. Be conscious of fat intake before and after workouts Fats tend to slow digestion and keep insulin stable. This is a great benefit during other times of the days, but post workout is the one time of the day where we want to speed up absorption and intentionally spike insulin. This is the ONE exception to the rule of keeping blood sugar and insulin stable. Here’s why. Spiking insulin after workouts (by limiting fats and just eating carbs and protein together) will help force more nutrients into muscle tissue because insulin is a storage hormone. White rice, potatoes and other all natural starches combined with fruit and protein will automatically help you achieve this desired effect. Insulin is also very anabolic, which means it helps creates a muscle building environment inside your body during exercise and it prevents the breakdown or loss of precious muscle tissue. So if you recall what I mentioned above about Glut 4 activation and nutrient partitioning, it only makes sense to have our largest carb serving of the day in our post workout window (usually within an hour afterwards is best but it can last up to three hours). Take home message: Always combine your post workout starches and whole fruits with a hefty serving of lean protein and limit fat intake when possible. There’s been a lot of debate about fat in post workout meals recently…and the research points in a couple different directions. Regardless, I still recommend keeping fats on the lower side for post workout meals because it’s the only time we’re intentionally “wanting” to spike insulin more and fats can tend to negate that process. But ultimately I don’t think it’s THAT big of a deal if you have over 10 grams of fat post workout. Just be conscious of it.

I will end this subject by saying this though…fats are definitely the LEAST important post workout nutrient. So if you’re consistently performing high intensity exercise (intervals, bursting, weight training, bodyweight circuits, etc.), go ahead and tear up those starches and fruits. They do the body good. Just make sure you follow these guidelines and you’ll maintain the perfect balance of burning fat and fighting adaptation by keeping your hormones and metabolic rate in check. Fat loss (and effective fitness) is not just about exercising more and cutting calories. It’s getting your exercise and nutrition working together synergistically at the right times based on your goals. For example, performing bursting or HIIT workouts on days when carbs and calories are lower and using strength training on days where carbs and calories are higher is going to give you more bang for your buck. This is an approach that will help you achieve rapid fat loss and gain strength – all while preserving muscle tissue. All this knowledge is specifically designed to help you prevent and block “fat spillover” as you live everyday life.

How to Time Your Food if Your Goal is to Gain Muscle Using 4CS… Use 4CS with the following changes… 1. Feel free to use amino acids along with carb based drinks before, during and after your weight training workouts. 2. Instead of using cheat food, overfeed on clean starches and fruits on your cheat day and allow yourself one big cheat meal on this day. 3. Always make your post workout meals your largest carb containing meal of the day. A great combo is 2 starches, 1-2 pieces of fruit and a clean protein...or a nutrition shake with similar ratios. 4. Unless you have a significant amount belly fat to lose limit, skip the cardio and bursting altogether – or limit it to once or twice a week max until you're ready to move into a full blown fat burning phase.

How to Eat Before Bed One of the most frequently asked questions I hear is, “When and what should I eat before bed if I want to lose weight?” There are a variety of factors that come into play here. For example, if you’re exercising a few hours before going to bed, you can get away with eating a lot more clean carbs without worrying about fat-spillover while you sleep. This is sometimes referred to as “carb back-loading”, but this is an advanced method that’s usually the exception, not the rule. Most of us don’t exercise before bed. So before bed your primary focus should be keeping your body in an “anabolic” environment.

Vitally important processes take place while you sleep, so getting the right nutrition an hour or two before bed will help with recovery, prevent muscle damage, and maximize the hormonal response. In my opinion the two best proteins for achieving these goals are cottage cheese or a high quality low carb nutrition shake. Cottage cheese works great for a few reasons. 1. It has high amounts of both whey and casein protein, which is a “slow” and a “fast” releasing protein. Think about the old nursery rhyme, “Curds and Whey”. So because cottage cheese is curded, it will release amino acids from the protein both immediately and well into the night. 2. It’s very high in the amino acid glutamine, which is the most abundant amino acid inside muscle tissue. Glutamine has been shown to be very anti-catabolic so it can help with recovery and prevent muscle loss. But over the years, I’ve found there are MANY folks out there who don’t like cottage cheese. It’s usually a, “I love it.” or “I hate it.” -- type of food. Plus, you should really only be having a few servings of dairy per day – max. So your next best option to achieve all the same benefits as cottage cheese is a nutrition shake. But you have to make sure you’re using a shake that has a blend of slow and fast release proteins. Also make sure it has adequate fiber to help slow digestion before bed. BioTRUST Low Carb is perfect choice. You can also feel free to eat other food choices a few hours before bed, just make sure always get a complete protein source.

Food Timing Summary… So now you should have a solid idea about how to time your food and carb intake for faster fat-loss. Just make sure you listen to your body first and foremost. A few of these methods are geared towards aggressive and rapid fat-loss so get cleared by your doctor for high intensity exercise and do not attempt anything inside this manual if you’re diabetic or have sugar problems.

So... What Next?

click “Download Now” button below to

Get

4 Cycle Rapid Fat Loss Solution Complete Package for $47