Losing Body Fat While Staying Strong

I know. That's what everyone wants to hear, right? While it is possible, it takes quite a bit of work and discipline. You will need to time your nutrients to reduce exercise-induced cortisol release.

Sorry, you can't just "diet" and then haphazardly exercise like a maniac.

Eating nutrient-dense carbohydrates (e.g. sweet potatoes or plain oatmeal) prior to training (high intensity) can increase blood glucose levels; therefore reducing the amount of cortisol needed to meet energy demands. Additionally, including carbohydrates post-workout reduces the amount of cortisol needed to break down muscle tissue for gluconeogenesis to replenish muscle and liver glycogen stores.

If you do not eat nutrient-dense carbohydrates pre- and post-workout (high intensity training), cortisol levels will increase AND testosterone levels will decrease.

Not a nerd? What I am saying is: If you do not eat healthy carbs around the time you train (high intensity), you will end up sore, tired, injured and flabby. Get it?

High Cortisol Levels = muscle break down and stress (no recovery)

 

Low Testosterone Levels = no strength and no muscle building (no recovery/growth)

When you are not training, try to get your carbohydrates from broccoli, kale, spinach, green beans, apples, berries, etc.

Please do NOT give up healthy nutrient-dense carbohydrates. They are key to every athlete's success. Even if that athlete would like to get leaner.


SAMPLE TRAINING AND NUTRITION FOR SUNDAY SEPTEMBER 29, 2013

7 a.m. 1 liter water with cucumbers, fat burner

Clean, do laundry and dishes

8 a.m. 6 egg whites, 1/2 cup oatmeal, 2 tbsp. chia seeds, 1/2 cup blueberries

9:00 a.m. UXF with Stephanie Martin (Summah's Mom)

500 Meter Row for time (2:00)

20-minute challenge: (7 rounds + 9 KB Swings)
15 KB Swings (18 kg KB)
10 Burpee Box Jumps (28" Plyobox)
5 Lateral Push-ups (each side)
5 V-sit-ups on the minute every minute

10:00 a.m. 6 egg whites, 1 grapefruit, 10 almonds, 1/2 cup butternut squash, wheatgrass

10:20 a.m. Leg Training
RDL's: 2 warm-up sets, followed by 10 sets of 5 x 135 lbs.
Bulgarian Split Squats: 2 warm-up sets, followed by 8 sets of 5 x 35 lb. DB
Leg Press (wide, bottom-out): 8 sets of 15 x 140 lbs.
Ring Pull-ups supersetted with Cable Biceps Curls: 4 sets non-stop
Bike: 20 minutes Levels 15-20

1:30 p.m. 6 oz. tilapia, apple, 1 cup steamed spinach, 1/2 cup brown rice

Grocery shopping and errands

4:30 p.m. 1 cup cottage cheese, 1 cucumber, 1 tbsp. salsa, 2 cups roasted broccoli

Work

6:30 p.m. 90 calorie protein supplement, 1 green beans

Get ready for work 5:30 a.m. Monday morning!