This page contains a Flash digital edition of a book.
cluding 2-3 cheat meals throughout the week to keep you enjoying your guilty pleasures while still having success in losing weight! If you are already familiar with carb cycling or are pres- ently more advanced in your fitness journey, the advanced carb cycle may be a better option for you.


Some rules for success Beginning a new way of eating is an


exciting challenge sure to lead to a healthier life, but the first rule for success is to prepare. Without preparation you are almost sure to fail, so set time aside during your day off to prepare and a majority of your meals for the week ahead. If your goal is weight loss, be sure that your total calories consumed are less than the calories you burn on a daily basis. If you eat more calories than you burn, you will not lose weight regardless if you cycle your carbs or not.


We should all be drinking 80-100 oz. of


water every day. When trying to lose body fat it is particularly important to keep well hydrated. The body cannot efficiently metabolize fat if you are dehydrated, so try to drink a gallon a day.


Plan four to six smaller, appropriately


portioned meals per day. Eat breakfast within an hour of waking; it is important to kick start your metabolism for the day ahead. Try to space your meals so that you’re eating every 2 ½ - 3 hours. Portions should be small enough


so you can eat every few hours without exceed- ing your daily calorie limit. Last but not least, try to avoid carbohy- drates in your last meal of the day, unless they come from a vegetable source. Follow these simple rules while implementing your carb cy- cling routine, and watch the fat melt off your body!


Beginner Carb Cycle Monday – low carb Tuesday – high carb Wednesday – low carb Thursday – high carb + cheat meal Friday – low carb Saturday – high carb + cheat meal


Matt Mickey earned a Bachelor’s of Exercise Science (with a Minor in Nutrition) from West Chester University of Pennsylvania. He certi- fied as a personal trainer with the American College of Sports Medicine and the National Strength and Conditioning Assn. You can reach Matt at mmickey15@gmail.com


Advanced Carb Cycle Monday – high carb Tuesday – low carb Wedensday – low carb Thursday – high carb Friday – low carb Saturday – low carb Sunday – high carb + cheat meal (opt) Sunday – high carb + cheat meal


Author and Personal Trainer Matt Mickey will be available at the LAFRA Health and Wellness Fair on April 20 & 21 for one-on-one fitness and exercise consultations.


March 2016 • 43


Paid Advertisement:


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64