1. What is Carb Cyling?
Carb Cycling is an intentional variation of carbohydrate intake. We will utilize days of high & low carbs in my 6 Week Shred program. I also base our workouts on these days!
2. What are the benefits of Carb Cycling?
Carb Cycling increases energy levels, boosts your metabolism, controls hunger, increases thyroid output, increases fat loss, leads to positive improvements in overall body composition, and helps you break through plateaus
3. What is Intermittent Fasting?
Intermittent fasting is not a type of diet, but rather an eating schedule. Your body is always in one of two states: fed or fasted. When your body is fed & digesting food, higher insulin levels make burning fat a challenge. However, 8-12 hours after your body finishes digesting food & goes into the fasting state, your insulin levels decrease. This allows your body to burn fat much more efficiently. The traditional concept of eating small, frequent small meals per day keeps us from ever reaching the fasted state. In addition, that eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.
4. What kind of intermittent fasting schedule will we follow?
Our goal is to follow a 16/8 hour eating schedule! This means we will fast for 16 hours & eat for 8 hours. We are still reaching our caloric & macro goals but just doing it during a certain period of time! Typically, most women do well with maintaining an eating schedule from 11 am-7 pm or 12 pm-8 pm!
5. Can I have coffee while fasting?
Yes, but don’t add anything with sugar or calories! Artificial sweeteners are ok if needed!
6. What can I drink during the fasting period?
Black coffee, diet drinks, & teas in moderation are okay as long as they have no calories or sugar content! Drink a lot of water! I recommend adding BCAA’s (branch chained amino acids) to water as well if possible!
7. What equipment do I need for the workouts?
I recommend having 5 and/or 8 lb weights as well as a heavier weighted object such as a 20 lb weight. An exercise mat is awesome as well for performing ab exercises. I try to develop my workouts so that you need very minimal equipment! If you have a cardio machine (treadmill, bike, elliptical) available it will be very beneficial, but if you don’t, that is okay as well! YouTube has thousands of free cardio videos that are awesome! Some of my favorites are PopSugar & Fitness Blender! No excuses!
8. What can I eat?
Follow the day by day guidelines I provide in the comprehensive guide as well as the weekly guides! I want you to learn healthy eating strategies throughout this program to continue!
9. Do I have to follow a strict meal plan?
I will give you guidelines for each day of the 6 Week Shred. I will give you instructions on how to calculate your macros in MyFitnessPal. I will also give you a sample meal plan & recipes. I will also give you total carb gram guidelines for low carb day. It is my goal that with this program you can eat foods you enjoy while still reaching your goals!
10. Why join the Facebook Group?
While joining the private FB group is not a requirement, I truly believe the support & accountability you receive is essential! I personally run the groups & have you check in daily. I can review your intake as well as answer any questions you have! I will check in with this group 3 times per day. Post any questions, comments, etc that you may have here! If you're thinking it, I’m sure someone else is too!
11. What does my investment include?
A comprehensive guide with a complete overview of 6 Week Shred
Simple & Convenient 6 week program to fit a busy lifestyle
An additional prep week to help you learn all of the cutting edge strategies we will implement for optimal fat burning
Daily Macro & Workout Guidelines that are updated weekly
The knowledge, focus, & expertise that you deserve to reach your goals!