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Price World Publishing - Nick Nilsson

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91 pages

English

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Metabolic Surge: How to Build Muscle and Lose Fat Fast is for anyone looking to lose a lot of fat quickly while maintaining and even GAINING muscle. It's an extraordinarily powerful, highly-targeted, intense program of diet and exercise designed to accomplish two things: 1.) Strip away body fat as quickly as possible. 2.) Retain and build muscle mass. This unique and groundbreaking fat-loss program uses your own body fat to provide energy for building muscle, practically doubling the speed of fat loss. Every part of the program builds on the next to make the whole program far greater than the sum of the parts.

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Publié par	Price World Publishing
Date de parution	13 septembre 2011
Nombre de lectures	0
EAN13	9781936910243
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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Metabolic Surge: How to Build Muscle and Lose Fat Fast
By Nick Nilsson
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. The dietary modifications found in this program are extreme and assume a healthy body. If you have medical considerations that require special nutritional practices, please review this program with your nutritionist and physician before starting. Any application of the recommended material in this book is at the sole risk of the reader, and at the reader s discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Price World Publishing www.PriceWorldPublishing.com
Copyright 2011 by Nick Nilsson
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
eISBN: 9781936910243
Contents
Metabolic Surge - Rapid Fat Loss
The Program
How and Why It Works
The Nuts and Bolts of Phase 1
The Nuts and Bolts of Phase 2
The Nuts and Bolts of Phase 3
Strength/Recovery Phase
The Sum of All Parts
Weekday Training Schedule Adaptation
Phase 3 - Seven Days Low Fat Sample
Training Days
Nutrition
A Note About Alcohol Use
Phase 1 - Low Carb Eating
How It Works
How To Do It
Net Carbs, Effective Carbs and Impact Carbs - Good or Bad?
Why You Shouldn t Do Low Carb For Long
Carb Tapering - An Alternative to Low-Carb Eating
Phase 2 - Nutrient Isolation Days
The ONLY Protein Day - Low Carb Low Fat Eating
What to Eat
The ONLY Carb Day - Zero Protein Zero Fat Eating
How It Works
How To Do It
Phase 1 - The Lead Up
Phase 2 - The Protein Deprivation Day
Phase 3 - Supercompensation
Conclusion
Phase 3 - Low Fat Eating
How It Works
How To Do It
The Cheat Meal
Post-Workout Nutrition
Protein
Carbohydrates
Fats
Post-Workout Meal
Do You Count Post-Workout Supplements in Your Daily Calories?
Caloric Intake
Maintenance Levels and Recommended Daily Caloric Intake Tables
Male
Female
The Harris-Benedict Formula
PM-PM Fasting
When To Fast
Conclusion
Fat-Loss Supplementation
1. Multivitamins
When To Take It In The Phases
2. Protein
When To Take Protein In The Phases
3. Greens Supplements
When To Take It In The Phases
4. Fish Oil/Essential Fatty Acids
When To Take It In The Phases
5. Creatine Monohydrate
When To Take It In The Phases
6. Glutamine
When To Take It In The Phases
7. Fat Burners
When To Take It In The Phases
Supplement Chart
Exercise
A Note About When To Train
Using Overtraining For FASTER Results
Fat Loss Circuit Training
How Fat-Loss Circuit Training Works
How To Do It
Step 1 - The Set Up
Step 2 - Warm-up
Step 3 - Start with 40 seconds of moderate intensity cardio
Step 4 - Do a set of weights
Step 5 - Go right back to the cardio
Step 6 - Repeat this cycle for the duration of the workout
Notes
Lactic Acid Training
How It Works
How To Do It
Variations of Lactic Acid Training
Notes
Cluster Training
What is Cluster Training?
How It Works
Notes
Superset Training
Antagonistic Superset Training
Pre-Exhaust Superset Training
Triple Drop Sets
Triple Add Sets
In-Set Supersets
The Core Combo
How to Perform High-Intensity Interval Training
How To Do It
1. Aerobic Interval Training
2. Maximal High-Intensity Intervals
3. Sub-Maximal High Intensity Intervals
4. Near-Maximal Aerobic Intervals
5. Fartlek Training
How to Do High Intensity Interval Training At Home Without CardioEquipment - 5 Minute Stair Sprints
Strength/Recovery Training
What To Eat During This Phase...General Healthy Nutrition
Strength Training
The Program
- Round 1
- Round 2
- Round 3
- Strength/Recovery Phase
Metabolic Surge - Rapid Fat Loss
By Nick Nilsson

This is a training manual about the losing the most fat in the shortest amount of time possible. It is not a lifestyle. It is not a long-term fat loss program. It s about getting extremely fast and extremely powerful results!
There are two major components to this program that we will be manipulating: exercise and nutrition .
By working with the types and intensities of exercise you do as well as what and when you eat, you can get tremendous results very quickly. In The Program , I will lay it all out for you on a day-by-day, workout-by-workout basis.

The Metabolic Surge system is a comprehensive fat-loss program covering diet, exercise and supplementation all geared for maximum results in minimum time.
It s this very strategic combining of the most effective elements of each part of the program that makes the Metabolic Surge Program completely unique.
You will not only lose large amounts of body fat on this program, the nutritional and exercise conditions placed on your body during the program have the potential to gain muscle as well!
If you follow the program, you will get results.
That is not just a promise, that is a fact!
The Program
The Metabolic Surge program is based on frequent but highly targeted changes in both diet and exercise. It utilizes the Macronutrient Rotation principle as outlined in the Nutrition section and the training techniques found in the Exercise section.
These techniques are powerful when taken separately...when you combine them to synergistically take advantage of the best each has to offer as well the power of proper transitioning between the techniques, the results are tremendous!
Note: I recommend you take at least 2 to 3 full days off of any training before starting this program! You ll need it...
Phase 1 focuses on low-carb eating and training geared towards maximum fat loss with minimum muscle damage.
Phase 2 is the shortest phase. It consists of two days of single-nutrient eating, only protein then only carbs. This phase ramps up fat loss even further then sets up the muscle-building-focused third phase.
Phase 3 targets low-fat eating with training geared towards fat loss with an eye towards retaining and building muscle.
These three phases repeat three times, for a total of 36 days.
After 36 days, the Strength/Recovery Phase is next. It s all about rebuilding any lost strength and allowing your body a chance to recover from the hard training you ve been doing.
How and Why It Works
This section will tell exactly why it all works when combined and timed the way it is. This will be a point-by-point look at how each aspect of the program fits in with the others to get the best results. It s like watching a Making Of special on your favorite movie! This will allow you to understand the program and make changes to it for yourself as you get more experienced with it. What works well for one person may work like crazy for the next!
The Nuts and Bolts of Phase 1: Phase 1 is based on low-carb eating . Your body will be switching over to fat burning for the first day-and-a-half to two days. Training with Fat Loss Circuit Training on these will hasten the departure of carbs and water due to its demanding nature. It burns a lot of calories and will help you switch over to fat burning sooner. The third day is a complete rest day to help you recover from the first two days. You ll need the rest for the next two days. On the fourth day, Lactic Acid Training is followed by High-Intensity Intervals . The intervals are done on this day so as not to coincide with the thigh training of the next day. Lactic Acid Training for the thighs and interval training don t work as well when done on the same day because most cardio training uses the legs to a large degree. The legs will be too fatigued to push really hard on interval training. Remember, you can do separate cardio and weight sessions when they are listed on the same day. In fact, if you can, I highly recommend it. You will be following a very basic supplementation program of multivitamins and protein powder during this phase. You can also include glutamine after workouts. Take NO creatine during this phase so that you save it for the transition to Phase 3 where you ll get the most bang for your buck with it.
The Nuts and Bolts of Phase 2: Phase 2 uses 2 days of single-nutrient eating to shock your body. The first day focuses entirely on protein. Since you ve been eating low carb and teaching your body to burn fat for energy, by suddenly depriving it of a fat intake as well, it s forced to seek out the most convenient fat source: body fat. The interval training done on this day will encourage your body to use plenty of body fat for energy. The second day is designed to create a desperate need for protein in your body by starving yourself of it for a day. When you go to Phase 3 and eat plenty of protein, your body will aggressively store protein in the form of muscle. Since you will be staying away from protein, don t take any glutamine on this day. Glutamine is an amino acid, which is a component of protein. You will be getting plenty of it as you go into Phase 3. We will not be doing any training on this day as we are looking to only deplete the body of free-circulating protein, not to excessively break down muscle tissue. Just that depletion will create the desperate need in your body for protein. An all-fruit day is very cleansing to the body, which is a perfect switch from a high- protein, high-meat product diet. Eat as much fruit as you want. Your body will just be busy absorbing the carbohydrates from the fruit. Be sure to drink plenty of water as well.
The Nuts and Bolts of Phase 3: The first few days of Phase 3 are all about building muscle (what better way to reduce your %body fat by increasing your %muscle mass!). When you come directly off a low- carb diet, your body is desperate for carbs and very sensitive to them. Your body wi