Breaking Through Your Fat Loss Plateau
At some point, you will plateau, its that simple, it happens to everyone.
Don’t panic!
This article will help you no end!
As you know, you cannot just select random methods and think you will get results. That is why the Hot to Trot Nutritional Plan is based around a few solid principles.
Once you have that under wraps then you can successfully select some methods to improve your results.
Whether it be introducing intermittent fasting, fasted cardio or carb cycling, as I am about to explain to help bust through the plateaus we all go through. Its not a never ending continuum right!
So here are a few things you should know about this.
- Carb cycling does not mean you eat NO carbs on some days.
- Many studies have found this to be very effective for the metabolism, body fat composition and health.
- The higher carb days are important for your thyroid output
- Protein and fat intake remain relatively high, its just the carbs that are manipulated here.
- This method is useful to improve your bodies relationship with insulin (fat storage hormone), leptin (hunger hormone) and grehlin (meal initiator)
Nutrition
I am not a fan of rules, they get broken. So we like HABITS.
The HABITS for carb rotating are very simple.
HABIT 1. On the days you lift weights and do my prescribed sessions, eat starchy carbs along with protein, vegetables, and healthy fats.
HABIT 2. On the days you’re either off from training or are doing cardio based intervals, don’t eat any starchy carbs, but continue to eat protein, vegetables (they are carbs, but fibrous), and healthy fats. (avocado’s, coconut oil, nuts, seeds etc)
That’s it. There’s no need to measure how many grams of carbs you’re eating or count calories.
You know the sort of carbs I recommend, but just to be clear.
- sweet or white potato (after training as it is more starchy)
- oats
- quinoa
- fruit (especially berries)
- brown rice
- lentils
Example of a High Carb Day
TRAIN
BREAKFAST:
2-3 whole eggs (scrambled, poached, or fried)
Porridge
Couple handfuls of frozen berries cooked in there too
Cinnamon
SNACK: (smoothie made at home)
1-2 scoops protein powder (sun warrior is my choice- http://amzn.to/15xmDQe)
1 banana
berries
Couple handfuls of raw mixed nuts
LUNCH
Brown rice with lots of meat and vegetables
or
sweet potato , meat and lettuce, tomato, etc.
(OPTIONAL) 2ND SNACK:
1-2 scoops lean greens & almonds
Couple handfuls of raw mixed nuts
DINNER:
Chicken with lentils/brown rice with any herb of choice and unlimited veggies
Example of a Low Carb Day
BREAKFAST:
2-4 whole eggs (scrambled, poached, or fried in coconut oil)
with spinach/kale or 3 boiled eggs with a greens drink (like in the 7 day detox)
SNACK:
2 scoops protein powder in water
Couple handfuls of berries
Couple handfuls of raw mixed nuts (almonds, brazils, cashews)
LUNCH AT WORK:
Protein packed salad (from my 7 day detox)
OPTIONAL 2ND SNACK:
1 scoops Lean Greens powder in water
Couple handfuls of cucumber or other raw veggies
Couple handfuls of raw mixed seeds (pumpkin, sunflower)
DINNER:
Steak with cauliflower mash (from 7 day detox plan)
So how would this look when combined with your training.
Clearly you need to have a well planned programme, not just a bunch of random
workouts.
We use a four week periodised system that I created at Blast Fitness Camps.
To give you an insight……
The Outline for a Blast Fitness Camp member will look like this:
Monday: TOTAL BODY HIRT ( high intensity resistance training) / High Carb
Tuesday: Cardio Interval / Sprints (HIIT – 20 mins) or rest / Low Carb
Wednesday: TOTAL BODY HIRT / High Carb
Thursday: rest / Low Carb
Friday: TOTAL BODY HIRT / High Carb
Saturday: 20-30 mins cardio intervals (HIIT – 20 mins) / High Carb
Sunday: rest / Low Carb
There you go, I hope this helps you.
Remember if you have any questions regarding this or any other part of your nutritional plan please make sure you ask.
Matt : )
p.s. In the words of Ralph Waldo Emerson, “As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”
p.p.s For those of you who missed yesterdays blog/email about the Blast Mudders (mud run training) and the At Home Blast Fitness Camp, you can catch up HERE.
