Protein; First of all, instead of basing protein on body weight, as many of these studies do, Lyle has required protein intakes for specific categories of lifters. The leaner you are, the more protein you need to eat. The exact figures are provided in the book. Fiber; Fiber, in the form of fibrous vegetables, is considered a free food.

Q: What is the Rapid Fat Loss Handbook? A: The Rapid Fat Loss Handbook has been completely updated for 2008 and comes bundled with the Beginner Home Exercise Program and an Online Calculator to set up the diet. The Rapid Fat Loss Handbook can be ordered as a hardcopy book or e-book, both come with digital downloads of the Exercise Handbook and Online Calculator. Nfs Shift Team Racing Pack Pc. You can read more about them here. The Rapid Fat Loss Handbook is an integrated approach of nutrition and exercise to drop fat and bodyweight rapidly in the safest way possible. By focusing only on the essential nutrients, and doing the right kind of weight training, you can drop fat and bodyweight rapidly. This comes in handy when you only have a short time to generate huge changes.

The Rapid Fat Loss Diet approach can also be used to kickstart a more moderate fat loss diet. Click to read more. Many folks may notice that questions or diet logs around the forums mention PSMF. So for those that are wondering what the heck they are talking about. Download Rail Of War Hacked Arcadeprehacks.com.

PSMF = Protein Sparing Modified Fast. Lyle's Rapid Fat Loss book is a PSMF type approach. Of course Lyle tweaks it and optimizes it and has improved upon traditional PSMF diets in many ways, and covers much more dieting goodness. But in some of the forum discussions, PSMF and Lyle's Rapid Fat Loss diet have been used somewhat interchangeably (right or wrong). Q: Are there acceptable amounts of carbohydrates and fat per meal on The Rapid Fat Loss Handbook Plan?

A: 3-5 grams of each per meal is about the max before you're no longer doing the diet in any way shape or form. That assumes 3-4 meals/day by the way and less would be better. But allowing small amounts (and lest we forget most foods have trace amounts already so it's easy to let things get out of hand) can allow much more food variety which may help with adherence in the long-term. The big danger is letting small amounts here and there add up to large amounts over time.

Q: How much cardio is acceptable on the RFL diet? A: This may be perhap the most common question that comes up regarding the diet, perhaps the problem is that the idea of doing very little (or no) cardio while dieting is so foreign to people. I thought I had made this clear in the book but apparently that isn't the case so I'm going to state it one last time here. As the book states (2nd Edition, Page 32), the RFL diet (and most extreme diets) turns out to perform worse when too much cardio is performed, the same would go for high intensity cardiovascular activity which is absolutely prohibited on the diet. But how much is too much?

20-30 minutes of brisk walking per day (and this has more to do with adherence to the diet than any significant calorie burn) is plenty (40 minutes per session would be an absolute maximum and it should be low intensity ONLY) and many people have gotten their best success from doing no cardio at all. Invariably people who have tried to do more cardio than this have had poorer results. If you want, need to (for performance reasons) or feel that you must be doing a lot of cardio while dieing, the Rapid Fat Loss plan is not the right diet for you, please pick something else. Q: I have the first edition of the book that doesn't include any specific workouts, can you tell me what a good weight training program would be for an intermediate lifter? A: Here is an example of the type of workout that would be appropriate for someone who was already involved in a training program and wanted to do the Rapid Fat Loss Handbook program. This fits the guidelines described in the book and would be done twice per week.

*** Sample Full Body Exercise Routine Exercise Sets Reps RI Squat or leg press 2-3 6-8 2-3’ RDL or leg curl 1-2 6-8 2-3’ Bench press or 2-3 6-8 2-3’ Incline DB press Rowing or chins 2-3 6-8 2-3’ Lateral raise 1-2 8-10 1-2’ Biceps 1-2 8-10 1-2’ Triceps 1-2 8-10 1-2’ Weighted crunch 1-2 6-8 1-2’ Back extension 1-2 6-8 1-2’ RI = rest intervals and the values are in minutes. Q: WHY is the combination of high intensity and/or long duration activity a mistake when calories are being severely restricted? A: Here's a precis on some of what's going on: As someone else pointed out, the body seeks homeostsasis and it is very good at fighting back in terms of fat loss. Moreso for women's bodies than men. So what's up with the high intensity thing and fat loss especially in the context of hardcore caloric restriction? A few things to consider 1. What is burned (calorically or energetically) during activity is only part of the equation, of more relevance is that happens the other 23-24 hours of the day.