Step 1 Reverse
Reverse the time of day you perform intervals or high intensity exercise.
So if you exercise in the a.m., youll pick two or three days of the week and move
your sessions to early afternoon or late evening.
If you exercise in the early afternoon or evening, move a few of your sessions to
early in the a.m. when you wake up. You might have to do this on weekends to
make the scheduling work if necessary.
The Effect: This will trick your body to overcome ANY patterning the metabolism
is experiencing to fight against fat-loss. In other words, its a metabolic shock
that will fight adaptation, plateaus, and release more stubborn fat into the blood
stream to be burned off.
When your body is used to having food at certain times or exercising at certain
times, it only takes a few short weeks before it will catch on and adapt to the
schedule youre giving it.
So step number one will literally trick your body to burn more fat.
ALL of this = an aggressive RAPID fat-loss environment inside your body that
sets you up perfectly for Step 3
Step 3 Bursting
Perform high intensity bodyweight circuits or bursts of cardio for 20 to 30
seconds at a time (recover for about a minute in-between) for at least 5 to 10
minutes straight for some ridiculous fat-loss.
Cool down by doing some calisthenics or if you have time, do 15 to 30 minutes of
steady state cardio to burn off residual fatty acids.
The Effect: MASSIVE amounts of Free Fatty Acids (i.e. broken apart fat) will be
automatically released into the blood stream and calorie burning will be
accelerated for hours and hours after the workout to dramatically increase your
fat loss.
ALL three of these steps work together synergistically to create the perfect
hormonal storm inside your body to bust through a plateau and prevent any
metabolic slowdown associated with your plan.
Heres a little bonus for you nerds or science geeks out there.
Below are three (there are many more) links to published studies that give
evidence that supports that fasting workouts are superior for fat loss.
This study shows that fasting prior to exercise increases nutrient uptake and
absorption in post workout meals:
http://www.springerlink.com/content/w8712615714k8150/
This one demonstrates that fasting increases the release of catecholamines
(precursors to adrenalin) 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) 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 hyper-caloric fat-rich diet.
http://www.ncbi.nlm.nih.gov/pubmed/20837645
If you absolutely HAVE to have something before a workout (maybe
because of health concerns, or if youre already super lean or maybe
2014 7DayAbs.com All rights reserved.
I want to be 100% transparent and let you know that the before picture (taken
on February 7th of 2011) was after a ten day vacation of eating bad and
partying in Jamaica, so it was the perfect time to take a before picture
and test out this fairly new method.
But this isnt about me. Who cares about me? This is about YOU.
And Im not here to tell you what you should or shouldnt do.
Im here to educate you and let you know how IF has worked on my clients and
myself. In my opinion, Intermittent Fasting is MUCH easier to adhere to than
trying to ram in 5, 6 or even 7 small meals a day.
Its also the easiest way to put yourself into a healthy calorie deficit and
has an awesome hormonal benefits
So first, lets look at the reasoning behind the IF strategy and why it makes a lot
of sense.
Then you can make an educated decision to see if this approach is a good fit for
your lifestyle.
Intermittent Fasting or IF (in case you didnt already know) is essentially not
eating or drinking anything that contains calories for a set time period.
Generally this time period is between 16 and 36 hours.
And even though weve been told over and over again if we dont feed
ourselves every 3 hours our metabolic rate will slow down, its simply not
true. Its a big fat myth.
There are now multiple peer-reviewed studies indicating you can literally fast (not
eat) for up to 36 hours before your metabolism will slow down.
Keeping that in mind, the research hasnt really looked at the timing of that
meal. Instead, its all about the actual food choices you make to start your day or
break your fast.
So were not really skipping breakfast. Were just changing the time of day
breakfast is consumed.
Now I will be the first one to admit that I held up a cross like a vampire was
attacking me when I initially heard about this strategy a few years ago.
And although it goes completely against the grain of traditional approaches, the
science and real world results cant be denied.
When applied properly, intermittent fasting is not only great for your metabolism,
its also a killer way to break bad food habits or shock your body mentally and
physically.
Research also shows it lowers insulin, increases growth hormone release, and
raises catecholamine levels by ramping up the sympathetic nervous system
(SNS). More on this below.
So in many ways Intermittent Fasting actually mimics high intensity
exercise. Weird but 100% true.
Every hormonal trigger activated by Intermittent Fasting seems to help you burn
more fat and preserve muscle.
Mentally, it can also help break you of bad emotional habits or negative neuroassociations you may have with food and provide you with new found energy and
focus.
So when you break your fast with a high intensity workout you should eat your
largest meal of the day within 30 to 45 minutes after.
Now dont freak out about this. I guarantee its a lot easier to follow and more
effective than you can ever imagine.
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1. Flushes toxins. The dry sauna can help reduce levels of unwanted toxins
picked up from the environment. These toxins have been proven to create
bad estrogen levels in the body and they can even block fat-loss
altogether.
2. Helps rinse and cleanse your skins epidermal layer and sweat ducts.
Cleansing of your pores gives your skin a soft, beautiful appearance. Nice!
3. Shown to help you sleep better because youll be more relaxed. This will
help with exercise recovery, weight-loss AND productivity.
4. Provides recreation or what I call Re-Creation. In other words, it will help
you re-charge your mental battery to deal with the stresses of daily living
so you can operate at your peak potential.
5. Helps improve recovery time by soothing and relaxing muscles, aches and
soreness.
6. As I stated above, sometimes you can nearly DOUBLE your calorie burn
using this method.
7. It will also help you FEEL better and relieve stress so youll be happier!
Just go to the dry sauna 3 or 4 times a week after your workout for 15 to 25
minutes to enhance to post workout calorie burn and help burn off any
residual fatty acids that may be left floating around in your blood stream.
Just look at my results Ive monitored from this sneaky trick
On my ride home I looked at my monitor and it showed that I had burned a total
of 757 calories!
(Remember, I only exercised for 35 minutes)
This means while I was meditating, praying, and cultivating my mind for success I
not only got ALL the added health benefits
I also burned an additional 264 calories!
Wow.
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Long story short, this ritual or habit can also help you restore your mind, body,
and soul, which can have ALL kinds of positive effects on your life.
When you find a warm quiet place to relax without distractions, it will carry over
into every other area of your life automatically without even trying.
Make sure you test out this method first by using 10 minutes at a time and drink
LOTS of filtered water afterwards.
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In other words, you can literally flip the metabolic switch so all these extra
calories are siphoned into muscle tissue instead of accumulating more belly
fat.
Example: Perform bodyweight movements like
Body weight squats, lunges, jump squats, push-ups, pull-ups, wall push-ups, wall
triceps extensions, triceps dips, etc. for 90 seconds straight about 15 to 30
minutes before cheating.
Youll wind up with somewhere between 50 to 100 reps total, but focus on time.
Bonus Tip: Research shows you can also use this same trick within 90
minutes AFTER a cheat meal or higher carb meal too.
Pow! NO fat-spillover. :-)
IMPORTANT: Make sure you use a combination of exercises that activates
larger muscles (like your legs, chest, and back) to help enhance this effect.
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This will prevent binging, while providing a reward along with a metabolic
spark to help keep your metabolism happy.
4. Consume a small amount (8oz) of grapefruit juice or eat grapefruit
before your first cheat meal.
This will help stabilize insulin before the re-feed or cheat. This is also a
great time to consume a cup of coffee because the naringin extends the
fat burning effect of the caffeine.
Go ahead and put your favorite cream or whatever you want in your
coffeejust avoid sugar for this cup. :-)
5. Drink 50 to 75 ounces of filtered water before noon.
This will help prevent dehydration, set up the digestive system for a
healthy binge, and prevent early day cravings.
6. Dont weight yourself for at least 2 to 3 days after your cheat day.
This will keep you psychologically in the right spot because any weight
youve gained is just water weight from carbs. You should be one to three
pounds lighter a few days after you cheat day if youre doing things
properly and using the next trick
7. Try to avoid a lot of alcohol when cheating.
This can mess up the metabolic and hormonal effect youre trying to
accomplish.
8. Try to avoid a lot of deep fried foods and high fructose corn syrup.
Deep fried foods are basically void of any nutritional value and therefore
dont provide any metabolic or hormonal benefits for the cheat. HFCS has
been shown to potentially block or negatively impact leptin levels. Again,
its a cheat day so you dont have to get anal, but little tricks like this can
really help.
9. Plan for extra water the day after a cheat day.
Remember the extra water your body will carry (from all the carbs) the
next day. Thats why you hear people talking about carb-bloat the day
after cheating. Water is great damage control to get you back on track.
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Take a Cold Shower. At the end of your shower turn the water as cold as
you can handle it and let the cold water run over your neck and shoulders
for 30 seconds or longer. If you start shivering you know youve done it
long enough. The best times to do this are after a workout, early morning
or late evening.
Put large ice backs on the back of your neck and shoulders for 20 to 30
minutes. In the evening is the best because blood sugar is lower.
Take an Ice Bath for 20 minutes (if youre absolutely insane ;-). Just like
the other methods, early in the a.m., late in the evening, or post workout is
best.
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Unhealthy estrogen levels give you man boobs and make you store more belly
fat if youre a guy. If youre a female this can lead to depression, mood swings,
and more accumulation of hip and butt fat.
But, believe it or not, gorging on cruciferous vegetables like broccoli, cauliflower,
Brussels sprouts, kale and cabbage have been shown to have a very positive
effect.
These vegetables contain a naturally occurring ingredient called 3,3Diindolylmethane or DIM for short. DIM is a compound derived from the
digestion of indole-3-carbinol, which is found in these cruciferous vegetables.
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In other words, eat these specific veggies with things like wild caught salmon, krill
oil, egg yolks, nuts, olive oil, or coconut oil.
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I realized no matter how disciplined I was or how hard I tried to get ahead in life I
was spending a lot of time in the wrong environments and with the wrong people.
And even though I loved and cared deeply for many of these people, I still
had to make the tough decision to change it.
Since then Ive focused on spending more of my time learning from higher level
mentors, coaches, entrepreneurs, spiritual leaders and fitness business experts.
If youve never done this exercise before it wont take you long to see the light
and reap the rewards like so many others have.
The people you hang out with will determine the environments where you spend
all your time -- and this will ultimately control your outcomes and your
destiny.
Im not saying you should ditch all your friends and family if theyre dysfunctional
or abusive. We usually HAVE to spend time around family. Sometimes this can
be goodsometimes this can be bad. :-)
And as much as I believe in controlling who you hang out withI still think we
should all make our best effort to have unconditional acceptance of everybody
regardless of his or her shortcomings.
After allevery time we point the finger we always have three pointing
back at us.
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But I still believe its in your best interest to do everything you can to spend time
with quality people who support your goals and have a positive influence on your
life and beyond.
So dont delay.
Use the powerful Law of Association, NOW!
1. Take out a piece of paper and write down the five people you spend the
most time with on a daily, weekly and monthly basis.
2. Make a column that says pros and cons and start listing the positives
and negatives for all five relationships.
3. Make the necessary changes in your environments and relationships to
brighten your future, improve your quality of lifeand increase the speed
of fat-loss.
It may be a big wakeup call and you may need to find some new friends or seek
a mentor or coach
Or you may give yourself a pat on the back because youre consistently
hanging around like-minded successful people who lift you up and improve your
life.
Either way, Im sure you can see why this exercise is great indicator of
where your life is headed.
Ill end todays newsletter with one my favorite sayings:
There are 2 types of people in this world.
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[Silent Giggle]
So which ones are you spending your time with? Even more important, which
one are you?
I have to admit -- I struggle weekly with certain relationships in my life so its not
always easy. But its ALWAYS worth the fight, because we ALL rise and fall to
the level of whom or what we follow.
And if youre struggling with your health or fat-loss right now, this exercise is
something you should take to heart.
Keep going strong,
Shaun you become who you hang out with Hadsall
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