THE BEST TIPS ON
If you can’t explain it simply, you don’t understand it well enough
Every person has some amount of both testosterone (the male sex hormone), and estrogen (the female sex hormone), but the average woman has 20 to 30 times less testosterone than the average man. The difference in testosterone levels among men and women is responsible for sex differences in total body fat percentage and fat distribution (where the body stores fat). On average, women have 7-10% more body fat than men and less muscle mass. Minimum body fat percentages are about 12% for women, and 4% for men Women tend to have a body type that stores excess body fat in the thigh, hip, and lower abdominal region, so if these are your trouble spots, don't be too surprised. The fat in these areas also tends to be much more stubborn to lose. Women’s fat metabolism is also greatly impacted by hormone levels. Factors such as age, menstrual cycle, pregnancy and other natural phenomena all have an effect on women’s fat-burning hormone profiles. While men naturally produce relatively large amounts of muscle-building, fat-burning testosterone, women produce larger amounts of estrogen and progesterone. These hormones tend to increase the storage of fat, which has been linked to the essential process of childbearing. For this reason, this diet goal has been designed specifically for women who want to stay lean.
Because of the decreased blood flow to these areas on a woman's body, one way to help boost the rate of fat loss is to be sure you are eating the right food and performing activities that will get the blood moving. Running tends to do this quite well, so that's a good option for lower body fat loss (running uphill will be even better since it's of higher intensity. As mentioned, women are at an evolutionary disadvantage for losing fat partly due to lower amounts of lean muscle mass, which results in a lower caloric expenditure during rest. Furthermore, it appears women lose lean muscle mass at a faster rate as they age. If you want to stay lean and actually look good afterwards you definitely don’t want to be losing bone density and muscle tissue. That will leave you with that soft, skinny-fat look. Every person has a different sleeping time and schedule, for this reason, our plan will start from the time you wake up to start your day until the time you go to bed. We will use our common day time format starting from 9 am which is when most people will start work. (again, everyone is different, if you wake up at 12 pm noon, then you can start this plan from 12 pm and so on ) Here is your GET LEAN Diet plan:
As with carbs, some people think that the way to lose weight is to cut out every scrap of fat in their diet. But you need fats to give your body the nutrients it needs—and to make yourself feel full so you won't feel so hungry between meals. Some good fats include: Sweet potatoes
Veggies (these are fibrous carbs)
Good protein comes in many forms:
Lean red meat
Chicken (no skin)
Carbs to avoid (do not eat) include:
High sugar foods
As with carbs, some people think that the way to lose weight is to cut out every scrap of fat in their diet. But you need fats to give your body the nutrients it needs—and to make yourself feel full so you won't feel so hungry between meals. Some good fats include:
Fats to avoid include:
High-fat salad dressings
6 Days (Monday to Saturday)
Breakfast 9 AM:
45g oats with 300ml skimmed milk and 1 tea spoon of honey. Half scoop of Albutarex V2 mixed with 150ml of icy cold water (avoid coffee or caffeinated drinks while you are taking Albutarex V2)
Lunch 12 PM:
Pick 1 source of protein + Complex Carbohydrates + Good Fat below and cook it up
Snack 2 PM:
Smoothies– blend 1 scoop of Hybrid Tea, 80g raspberries, 80g blueberries, 50g blackberries and 200 ml of water.
Workout 5 PM
(4 to 5 times a week according to your available schedule): Take Half to 1 Scoop of Albutarex V2 mixed with 200ml of Icy Cold water, drink it 10 minutes before workout (avoid coffee or caffeinated drinks while you are taking Albutarex V2)
Dinner 7 PM:
Pick 1 source of protein + Good Fat below and cook it up
Fruits of your choice + 1 scoop of Hybrid Tea mixed with 250ml of icy cold water
Sunday: Cheat meals!
Now, you can hang out with friends and eat something that is not part of your diet plan and is typically junk food like pizza, hamburgers or french fries. A re-feed is a planned increase in caloric intake that lasts about 8-to-12 hours and usually consists of a large amount of carbohydrates. This will create a shock to your metabolism and help you maintain lean body weight. On cheat meal day, you do not have to follow any of current diet plan and can eat anything as your body has been craving.
One day of cheat meals may add a few hundred grams to your current weight, but it's temporary water weight, not fat and will lose right away the day after. Continuously eating more calories than your body needs -- day after day -- is what causes fat gain.
You will have noticed this plan only covers you for one week. You could repeat the plan many times over, but that would get a little boring. We suggest you mix it up but keep in the things you really enjoyed eating and replace those you didn't. Of course, you want to keep the calorie counts for each day around the same but don’t stress about making it exact. Just ensure you make swaps for similar food stuffs. Don’t like smoked salmon? Swap it out for tuna. Not a fan of apples? Swap it for strawberry instead
Males generally need 2-5% total body fat at bear minimum while females need 10-13%. As you can see this is a dramatic difference that is going to prove to be somewhat limiting to your trying to get into the single digits. Stop looking at fat loss as a temporary state and instead as permanent endeavour. You want to put good habits in place that will last year-round – both nutritional and diet. Over time you will find that you enjoy eating the healthier foods and no longer look at it as a diet – counting down the days until you can go back to your old ways of eating. It won’t be easy at first, given that your body is used to a certain diet and activity level. Over time, however, you won’t even have to think about it and you will be thrilled with how much better you feel. This is the single most important factor in keeping yourself in good shape – good habits! Since Albutarex V2 and Hybrid Tea are an important part of our diet plans, you can purchase it from here, we could also help design a special diet plan to fit your lifestyle and current condition, please let us know if you have any questions