The last shred pdf download

It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set.

Cardio effectively replaces your rest periods. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. The goal is to gradually increase the time you spend doing high-intensity cardio.

You want to keep each cardio acceleration minute as intense and demanding as possible. The technique is as brutal as it sounds, believe me.

Cardio accelerated rest-pause dropset: Take the last set of each exercise to muscle failure. Then, rack the weight and perform cardio acceleration by running in place for seconds. Pick up the weight and continue doing reps until you reach muscle failure again. You are now done with the set and ready to move to the next exercise. Each phase calls for different amounts of carbohydrates and calories.

Your protein and fat intake remains the same throughout Shortcut to Shred, but your carb intake gradually drops, which also drops your overall calories. In Phase 3, you will have more calories on your rest days than on workout days. When you drop your carb intake down to 0. Leptin is a critical hormone for maintaining your metabolic rate. If leptin levels drop too low, your metabolic rate drops, too. A high-carb rest day will do wonders for your mind.

Feel free to have your pre-workout shake as an extra snack on that rest day if you get hungry. High-glycemic or fast-digesting carbs are fine during the first half of the day, as is fruit, but to prevent any of those carbs from being stored as body fat, focus on slow-digesting or low-glycemic carbs later in the day. Since you go so low in carbs six days of the week, you will need this one high-carb day to prevent your metabolism from sputtering and slowing down to spare energy reserves body fat.

Unlike in Phases 1 and 2, where you eat fewer calories and carbs on your rest day, the opposite holds true in Phase 3. You will eat more carbs and calories on your rest days. Spread sauce on crust and top with cheese.

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