The All-Day Fat-Burning Diet: The 5-Day Food-Cycling Formula That Resets Your Metabolism To Lose Up to 5 Pounds a Week (22 page)

Since these workouts require effort and energy, you’ll be performing them during your well-fueled 1-Day Feasts. These higher-carb, higher-calorie days set the stage for a higher-intensity full-body workout. For maximum fat loss, it’s best to do these workouts
before
your biggest meal of the day.

The Afterburn: Passive Fat Loss

Above, I briefly alluded to something called EPOC. This stands for “excess postexercise oxygen consumption.” It represents the increased rate of oxygen intake following strenuous activity, which is needed to make up for the “oxygen deficit” created during the workout. It should be noted that EPOC is virtually nonexistent after slow cardio workouts but very elevated after interval training and bouts of higher-intensity exercise. In a nutshell, the higher the intensity, the longer the EPOC.

You can think of EPOC as the “afterburn” of a challenging workout. Earlier, I mentioned that resistance-training workouts are the ultimate long-term investment in a lean body. Well, when structured in an FBMC model, they also become an amazing short-term investment by burning calories not only during the workout but, in some cases, up to 72 hours after it’s completed.
²³
Imagine doing one FBMC workout and having your metabolic rate remain elevated and churning through fat calories for up to 3 days. That’s incredible! That’s what I
call
passive fat loss. You will literally be burning calories while watching TV or working at the office. Think about it like this: If you do an FBMC workout on a Monday, you’ll burn extra fat all day Tuesday and into early Wednesday morning—and all because you trained smarter, not longer.

This is precisely why you only need to work out 3 days per week to get great results. You’ll train your body to burn fat on the 4 days you’re not working out, so you need to exercise for only 90 minutes to burn fat 24 hours per day, 7 days per week. Using our investment model, you make a quick 30-minute workout investment that sets you up in the long run for a strong, lean body, while also providing immediate and passive fat-loss returns for hours or days after your initial investment. Pretty cool, right?

Here’s an example of a beginner Full-Body Metabolic Conditioning workout. For more advanced options and audio and video versions to exercise along with, go to
alldayfatburningdiet.com/resources.

Full-Body Metabolic Conditioning Workout: Beginner

Protocol

2 tri-sets + 1 minute of speed bursts x 2 sets

Tri-Set #1 (rest up to 30 seconds between exercises)

Dumbbell Sumo Squats x 6 reps (20 seconds)

Single-Arm Back Rows x 6 reps/side (40 seconds)

Kettlebell Swings x 6 (20 seconds)

Complete two sets, then do interval speed bursts as follows:

5 seconds @ 100 percent

20 seconds of recovery

Repeat 4 times.

Rest
2 minutes, and move to:

Tri-Set #2 (limit rest to 30 seconds between exercises)

Stepups x 6 reps/leg (40 seconds)

Dumbbell Chest Presses x 6 reps (20 seconds)

Lat Pulldowns x 6 reps (20 seconds)

Complete two sets, then do interval speed bursts as follows:

5 seconds @ 100 percent

20 seconds of recovery

Repeat 4 times.

DUMBBELL SUMO SQUATS

Muscles worked: legs

Stand with your feet 4 to 6 inches wider than your shoulders, with your toes pointed out at a 45-degree angle. Hold a dumbbell with both hands in the center of your body. While keeping your back straight, descend slowly by bending at the knees and hips as if you are sitting down into a chair. Lower yourself until your thighs are parallel to the floor. Return to the starting position by pressing upward and extending your legs while maintaining an equal distribution of weight on your forefoot and heel. Repeat for the prescribed number of repetitions.

SINGLE-ARM BACK ROWS

Muscles worked: back, biceps

Choose a flat bench and place a dumbbell on each side of it. Move your right leg back, bend your torso forward from the waist until your upper body is at a 45-degree angle to the floor, and place your left hand on the other end of the bench for support. Use your right hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of your hand should be facing your torso.

Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping your torso still. Focus on squeezing your back muscles so that your shoulder blade moves inward toward your spine. Lower the weight straight down toward the floor and repeat for the specified amount of repetitions. Switch sides and repeat with the other arm.

KETTLEBELL SWINGS

Muscles worked: glutes, hamstrings, lower back, core

Stand with your feet slightly wider than shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold the kettlebell with both hands using a two-handed, overhand grip just in front of your hips.

Keeping your core strong and back flat, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend
your
hips and swing the weight up. Let the weight swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

STEPUPS

Muscles worked: legs

Find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. Place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench. Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor. Perform for the required number of reps.

DUMBBELL CHEST PRESSES

Muscles worked: chest, shoulders, triceps

Lie down on the floor or a flat bench with a dumbbell in each hand resting just outside each shoulder. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width as you lie back onto the bench. The dumbbells should be just
to
the sides of your chest, with your upper arm and forearm creating a 90-degree angle. Then, push the dumbbells up and slightly to the middle. Lock your arms at the top of the lift and squeeze your chest, hold for a second, and then begin coming down slowly. Repeat for the required number of reps.

LAT PULLDOWNS

Muscles worked: back, biceps, forearms

Sit down on a pull-down machine with a wide bar or band attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Grab the bar with your palms facing forward about 1 foot wider than your shoulder on each side. Recline your torso back slightly (about 30 degrees), then bring the bar down until it touches your upper chest by drawing your shoulders and upper arms down and back. Concentrate on squeezing your back muscles once you reach the full contracted position. Your upper torso should remain stationary and only your arms should move. Return by slowly raising the bar back to the starting position so your arms are fully extended and your lats are fully stretched. Repeat this motion for the prescribed amount of repetitions.

DAY
3: 1-DAY FAST

Rest or Active Recovery

Your 1-Day Fast is an opportunity to give your body a much-needed break from constant digestion so it can relax and repair. Plus, since you won’t be eating or drinking anything on this day other than water or herbal tea, you won’t necessarily have the energy to go through an intense workout. That’s why on this day you should focus on rest, relaxation, and recovery. As always, you can go for a nice walk since daily movement is important. Be sure to drink plenty of water during your fast so that your body is well hydrated to flush out built-up toxins and acids. And if you have a foam roller, spend some time rolling out your muscles—it’s like having your own personal massage therapist.