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20130522164348-get-shredded-5-steps-in-6-weeks

Get Shredded (5 steps in 6 weeks)

This tribe is based on some already made diet plans, trainings and workout routines by some experienced athletes such as Jim Stoppani, Anthony Robbinson, Justin Leonard.

It will help you torch fat, drop excess weight, and get lean faster than ever. The key is a training technique called cardio acceleration. In addition, the shred workouts, built on microcycles in a periodized scheme, will help you build muscle and gain strength. Shortcut to Shred program will help you hit all three goals in six short weeks. Let's dig into the science behind the shred!

* What Is Cardio Acceleration?
Cardio effectively replaces your rest periods. Now, I don't mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also do jump rope, dumbbell cleans, step-ups, or any combination of full-body exercises. The only requirement is that you move for an entire minute.

The additional intense movement during your workouts will keep your heart rate elevated for the entire training session. You'll burn more calories during the actual workouts, but more important, you'll burn more calories after the workouts. Cardio acceleration keeps your metabolic rate higher, longer, even when you're resting. In other words, you burn more calories during the workouts, but you'll keep burning calories long after you're done training.

If you're worried about getting too tired from cardio acceleration to lift intensely, don't be. A University of California, Santa Cruz, study found that when subjects did cardio between weightlifting sets, they were able to recover better because of increased blood flow. Cardio acceleration elevates your heart rate, which means more blood pumps to your working muscles throughout your workout.

Many who are new to cardio acceleration wonder if it's better than high-intensity interval training (HIIT). These people don't realize that cardio acceleration is HIIT. Instead of a typical HIIT session, which alternates intervals of high-intensity exercise with intervals of rest, or low-intensity exercise, cardio acceleration mixes high-intensity, cardio-based exercise with intervals of intense resistance exercise. This mix helps you burn fat and build muscle.

* Training Calendar:
http://www.bodybuilding.com/fun/images/2013/sts_training_overview_image2b.jpg

* Protein Sources
Lean cuts of meat: top sirloin, flank steak, lean ground beef
Poultry: chicken and turkey, white and dark meat
Fish: halibut, sole, salmon
Eggs
Dairy: whey, casein, Greek yogurt, cottage cheese
Plants: soy, beans, nuts, grains, etc.

* GOOD FAT SOURCES
Nuts
Olive oil
Natural peanut butter
Fatty fish
Egg yolks

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Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

Coachbronze Ahmed H created the guide Good Fats Vs Bad Fats

As someone who is making changes in their health and fitness routine for the better, considering the most optimal foods to be fueling your body with is going to be key.

Remember, if you put low-grade fuel into your engine, you simply can’t expect...

Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

Timing and Dosage

Upon Waking Whey Protein: 20-40 grams Multivitamin: 1 dose

With Meals Fish oil: 2-3 grams; 3 times per day CLA: 1-3g *Consider taking more Whey Protein as meal replacement

Before Workout NO Booster: 1 dose (30 min. bef...

Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

8 Nutrition Rules For Building Maximum Muscle! - Dr. J.Stoppani

Rule #1: Calories Are King

The first thing to focus on is supplying your body with plenty of calories. If you don't consume enough of them, your body can't expend energy growin...

Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

1) Nutrition: focus on your metabolism!

I put this first on the list for a reason. It is the absolute most important part of any successfully shredded man or woman's lifestyle. Your nutritional choices directly affect your metabolism and through...

Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

Contributorsilver Ahmed H Get shredded in 6 weeks

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Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

Coachbronze Ahmed H created the guide Low GI Carbohydrates

Low GI Carbohydrates 

* FRUITS: 

Berries 

Apples 

Barley

Pears 

* VEGETABLES: 

Asparagus 

Black beans 

All lettuces

* GRAINS: 

All bran cereals 

Whole grain breads 

Whole grain pastas 

Wild rice 

* DAIRY: 

Organic milk 

Orga...

Ahmed H Get Shredded (5 steps in 6 weeks) Tribe

Coachbronze Ahmed H created the guide Recipes

Yoked Greek Yogurt

Ingredients

  • 8 oz. reduced-fat (2%) Greek yogurt
  • 1 teaspoon natural crunchy peanut butter
  • 1 teaspoon honey

Directions

  1. Mix all ingredients thoroughly.
  2. Enjoy.

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Beef Stir Fry For Brawn

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Tribe creator

Ahmed H

created the tribe

22nd May 2013

20130914230413-easymozo

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