WEEK 2: DAY 4 · THURSDAY
Workout Cycle + Food Cycle = Maximum Fat Burning!
REGULAR MACRO DAY
Weekly Affirmation: “I believe in the power of mindset. I am committed to transforming my mind and thoughts as I walk this journey. I choose to change my thoughts around what healthy looks like. I choose to take care of my body and mind.”
Happy Thursday, friends! 🙌 Today, you will learn why we strategically pair our workouts with our food cycle in the FASTer Way. I’ll give you a little hint - it has to do with burning more fat and gaining lean muscle! We always have a reason behind everything we do!
We aim to keep our NET carb intake under 50g (100g for men or pregnant/nursing women) on low carb days. We also focus on meeting our protein goal and we fill in the extra calories with healthy fats. We strategically pair HIIT (high intensity interval training) with low carb days in order to maximize fat-burning and deplete our glycogen stores (carbohydrate stores). By pairing these, our bodies are able to use stored body fat for energy. Even better, fat burning continues up to 24 hours after your HIIT workout, even if you aren’t active during that time! 🔥 Remember what we learned earlier in the week - we incorporate carb cycling in order for our bodies to have optimal fat burning time for a couple of days per week. HIIT workouts assist in depleting glycogen (carbs) at an even faster rate.
On regular macro days, we reintroduce carbs back into our cycle. On these days, we aim to hit all of our gram goals for fats, carbs and proteins. By pairing regular macro days (days we consume more carbs) with strength training workouts, we can refill our empty glycogen stores and provide energy to our muscles! Our muscles and bodies need energy in the form of carbs in order to POWER through strength training workouts. Refilling glycogen stores helps support our hormone function and gives us the energy we need to lift those heavy weights. See, carbs are our friends! They are not the enemy!
Again, everything we do in the FASTer Way is strategic. What I love the most is that while we are super strategic, the lifestyle also offers plenty of grace along the way. We truly live by "PROGRESS OVER PERFECTION." As you continue on your journey, you will get better and better. That's a promise! 🚀
Check out this article related to the relationship between carb cycling and high intensity interval training (HIIT).
https://lowcarbediem.com/hiit-routine-guerilla-cardio-for-low-carbers/
TODAY’S ACTION ITEMS:
Post a screenshot of your macros today! Can you get within 10g of each macro today?
How about sharing your favorite carb with everyone? Maybe it's a fruit or vegetable? Tell us your favorite carb in out Slack group
When clients join the FASTer Way, they are often surprised at the amount of food they can eat. More specifically, clients are surprised by the amount of healthy carbs they can eat! Isn't that just the best - the fact that you can eat all the carbs and still be a fat burner? 🙌
If you're struggling with eating all of your carbs on regular macro days, maybe have a treat in between lunch and dinner that is carb heavy. It doesn't matter how many meals you eat inside of your 8 hour eating window. The important thing is that you make it work for you! Check out this acai bowl below that can be enjoyed on any regular macro day! If you need to add protein, try adding a protein supplement to the acai base. You can even add collagen peptides for hair, skin and joint health! We have both in our shop: https://fasterwayshop.com/pages/supplements
BASE OF BOWL (blended in blender): one acai pack (semi thawed), frozen fruits of your choice, one tablespoon honey, add unsweetened almond milk in the blender as needed
TOPPINGS: Feel free to get creative with fresh or dried fruit, coconut chips, seeds, granola, clean nut butter, etc..The topping possibilities are endless! Just be sure to account for everything in your daily macros.
There are many clean brands in all of your local grocery stores. The brands below are simply ideas!
XOXO!
