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Lean Bodies The Lean Bodies Two- Week Fat-Burning Blitz By Cliff Sheats, M.S., Clinical Nutritionist Summer is fast upon us. Are you as lean, toned, and muscular as you want to be? Don’t fret if you aren’t. You can still achieve your goals. At the request of readers, I’ll review again my Two-Week Fat-Burning Blitz. It’s a terrific way to nudge your body into burning extra fat, and it employs familiar principles from the Parrillo programs. The best thing about blitz is that you don’t have to deprive yourself of food. There’s no crash dieting. You actually get to eat more food - not less - and knock off body fat in the process. There’s no guesswork involved, either. It’s easy to follow, and best of all, it works. All you have to do is follow my exact instructions for meals and exercise each day of the plan. Then watch the fat melt off ... in just two weeks. Now, here’s how the blitz works: Manipulate Your Carbohydrate Calories To Maximize Fat-Burning Follow the Parrillo Nutrition guidelines for food choices. Select lean proteins, fibrous carbs, and starchy carbs, as you plan your diet. (Consult the Parrillo Nutrition Manual for food lists.) Four times a week for the first twoweeks, eliminate starchy carbohydrates from your evening meal. In other words, no starchy carbs after 3 p.m. in the afternoon. There are three reasons for this. Reason one: By reducing your carbohydrate consumption, you inhibit the release of the hormone insulin. One of insulin’s jobs is to promote fat storage. Inhibiting the secretion of insulin triggers glucagon, a hormone that helps unlock fat stores. Reason two: When starchy carbohydrates are dropped at night, fewer stored carbohydrates (glycogen) are available for energy the next morning. In the absence of glycogen, your body starts burning fatty acids (stored body fat) for energy when you exercise aerobically before breakfast, as the plan recommends. Fat loss is accelerated as a result. Reason three: When you eat starchy carbohydrates at breakfast and lunch, they are efficiently delivered to the muscles - and are less likely to be converted to fat. You may feel slightly less energetic from the exclusion of starchy carbohydrates. If this happens to you, compensate by eating more of these carbohydrates all through the day (except at dinnertime). It also helps to supplement with CapTri®, taken with food in the afternoon, with mock meals, and in the evening - about one or two tablespoons each time. Used this way, CapTri® acts as a pure energy source because it is absorbed like a carbohydrate; it spares glycogen; it helps your body enter a fatburning mode; and it helps speed up your metabolism. Use Proven Fat-Burning Exercise Techniques The blitz incorporates two important fat-burning techniques: pre-breakfast aerobics and post-weight training aerobics. In both cases, you’re in a glycogen-needy state. Theoretically, your body is forced to draw on its own stored fat for fuel in the absence of enough glycogen for energy. This can accelerate fat burning. You have two options, depending on your schedule. In Option #1, you’ll exercise aerobically six mornings a week (pre-breakfast) for 45 minutes each time. In Option #2, you do the same, but only three mornings a week. You get your other three sessions in after your weight training workout. Train like this for two weeks. Double Up On Your Aerobics In both options, I recommend 45 minutes of aerobics in the evening on nonweight training days (30 minutes on weight-training days). This does two things: First, it causes further glycogen depletion, so that in the morning, your body starts immediately deducting fat from storage. Second, evening aerobics crank up your metabolic rate at a time when it tends to drop (during sleep). Remember, vigorous exercise boosts metabolism long after you’ve finished exercising. Also, the greater the intensity of exercise, the greater the metabolic after-effect. Train aerobically like this for two weeks. Weight Train Using A Split Routine That way, you can get in one more calorie-burning workout with a little extra work. If your lower body needs more reshaping, for example, then work it twice a week and your upper body once a week. 22 John Parrillo’s Performance Press • May 1999 Orderline: 1•800•344•3404
The Lean Bodies Two-Week Fat-Burning Blitz Go for It! Stick to the blitz, and see a firmer, fitter body in no time at all! Here are just a handful of comments that have come to me from people who successfully finished the blitz. “I used the blitz to get ready for my 25th high school reunion, and I was amazed by the fast results. The first week, I had noticeably more muscle definition, and by the end of the twoweek period, I had lost three more pounds. Last year, I tried a popular 14- day crash diet to get ready for a beach vacation, and it was a dismal failure. I lost no weight and felt miserable in my bathing suit. By contrast, I was able to eat approximately 2,000 calories a day on the two-week blitz and get in superb physical condition - better than I’ve looked in years. At my reunion, I won an award - Least Recognizable. I took it as a compliment, since I was much heavier 25 years ago.” (Margaret R.) “I followed Option #1. Plus, I added another day of weight training to my exercise schedule. My routine was organized as follows: chest/back/triceps twice a week; shoulders/biceps/legs twice a week. I also biked, elevating my heart rate to 160 to 165, and ran, with an exercising heart rate of 140 to 160. For variety, I played a lot of fullcourt basketball. “Where nutrition is concerned, I eliminated starchy carbohydrates at night, while eating more of them during the day. My calories ranged from 4,200 to 5,000 a day. “After just a few days on the blitz, I definitely showed a leaner physique, with no loss of energy. By the end of the blitz, I lost body fat and gained muscle.” (Dwayne W.) “When I first looked at the Two-Week Fat-Burning Blitz, I was overwhelmed. I thought: ‘I can’t do it!’ But I just took one step at a time. My calories averaged between 2,200 and 2,500 a day. I was surprised that I had so much energy to do the exercise routines. And I was thrilled with the muscular definition the workouts gave me. I included intensity-builders in my workouts, including a split weight training routine and brief rest periods (approximately 30 seconds) between chest, back, frontal thigh, and hamstring exercise sets; 15 to 20 second rest periods between calf exercise sets. My weight training workout was very aerobic, and I was able to elevate my heart rate to 120 to 160 beats a minute while training. “For aerobics, I did a form of interval training (15-minute bike sprints on a 10- speed, immediately followed by 13 30- yard running sprints. I walked back to the starting point to begin the next sprint.). My calories averaged between 3,000 and 3,500 a day. The combination of increased calories and higher intensity caused me to lean out considerably.” (Woes C.) Before beginning an exercise or diet program, consult your physician and get his/her approval. The world’s foremost authority on training and nutrition has just taken over THE WORLD—the world wide web that is. John Parrillo announces the launching of the newest version of Parrillo.com. You will find the absolute best information on nutrition, training and stretching available on the world wide web today. Order on our on-line, totally secure, shopping cart. No one else brings you information and products like Parrillo Performance.
Page 1 and 2: John Parrillo’s A Monthly Magazin
Page 3 and 4: Introducing the Parrillo Energy Bar
Page 5 and 6: Personal Training With a Twist Lore
Page 7 and 8: Parrillo at the Arnold Schwarzenegg
Page 9 and 10: Fat-Forming Fructose Natural, starc
Page 11 and 12: Anti-Aging weight training virtuall
Page 13 and 14: Side Splits: How to Make Them a Par
Page 15 and 16: The Great Sugar Rip-off: and got in
Page 17 and 18: Post Workout Nutrition The new Parr
Page 19 and 20: Pro-Carb Powder Clean Carbohydrate
Page 21: ○ ○ ○ ○ ○ ○ ○ ○ ○
Page 25 and 26: Parrillo Trains Hampton: Chest and
Page 27 and 28: School of Professional Personal Tra

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