Today you get an off day from the gym and you'll just be doing 26-30 minutes of cardio training and letting your muscles recover. And I'd like to explain more about how the Lean Body nutrition plan is going to help your body burn excess fat.
Week 2, Day 9 Cardio & Accelerating Your Fat Burn!
Watch the video: 2:31
Active Rest Day - Cardio
- Minutes 1-2: Level One (Easy resistance)
- Minutes 3-5: Level Two (Moderate resistance)
- Minutes 6-9: Level Three (Difficult resistance)
- Minutes 10-11: Level Two
- Minutes 12-15: Level Three
- Minutes 16-17: Level Two
- Minutes 18-21: Level Three
- Minutes 22-24: Level Two
- Minutes 25-26: Level One
Calculating Your Caloric Deficit
First things first, remember our goal during this program is to get you shedding body fat while adding lean muscle tissue.
In order to accomplish this you must cause your body to dip down into its fat stores and use this fuel for energy. This is referred to in 'fitness lingo' as creating a 'caloric deficit', which just means you are burning more calories each day than you are consuming.
Remember though, you don't want to take your calories too low or your metabolism will slow down. Just slightly below maintenance will be perfect.
For example, let's say that you eat 2300 calories in a day and burn 2800. That gives you a caloric deficit of 500 calories. Since a pound of body fat contains 3500 stored calories, at this rate it would take you seven days, or one week, to burn one pound of body fat.
Tomorrow you'll be back in the gym doing a back and biceps workout, and I'll talk a little bit more about supplements.