By Ben Greenfield
The definitive way of life advisor to utilizing dietary technology, workout secrets and techniques, and supplements to soften fats, construct lean muscle, and make your metabolism burn like a wildfire!
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Extra info for 100 Ways To Boost Your Metabolism
Most of the energy in this phase comes from fats, which are broken down to ketones. Their daily intake is twice as much than the norm or 2 g per kg weight. Part of the consumed energy is provided from oxidation of amino acids. The amount of carbohydrates in the daily menu should be the smallest possible. The daily protein intake is 3 kg per kg weight formen, and 2 g per kg weight for PAGE 31 women. The distribution of food should be 6 times a day: 3 main courses and 3 intermediate breakfasts. WHAT YOUR TYPICAL DAY SHOULD LOOK LIKE BREAKFAST omelette from 6 egg whites and one yolk with ham and yellow cheese coﬀee or tea without sugar LUNCH salad from 1/2 avocado, 1 small tomato and chicken meat with olive oil DINNER ﬁsh or shrimps with a little green or cabbage salad, or steak (ﬁllet, non-breaded schnitzel) with salad from 6 cucumber rolls and 1/2 small onion bulb.
STEP 1 STEP2 PAGE 62 PLANK WITH ARM RAISE Setup for this version of the plank exercise by getting a mat and laying down on your front. To start the exercise prop your torso up on your elbows and your feet up on your toes. Brace your core tight and lift your arm straight ahead. Hold the position for 5 second and return the arm pack to the initial position. Repeat with the other hand. STEP1 STEP2 STEP3 PAGE 63 SIDE PLANK The side plank is a great exercise for building core strength, and more specifically oblique strength.
If you prefer, you can rest on your elbow instead of your hand. Lift your hips up until your body is aligned in a straight line. Now hold this position for as long as possible. You should feel this exercise in your abs and obliques. Do the same for the opposite side of the body. SWISS BALL JACKKNIFE Before starting make sure that the ball is fully inflated. Otherwise you won’t get the best from the exercise. Put your arms on the floor and lock the elbows and then place your shins on the ball. Make sure that your body forms a straight line from your head to your ankles.
100 Ways To Boost Your Metabolism by Ben Greenfield