28 Day Fat Flush

Average Weekly Training Hours 01:35
Training Load By Week
Average Weekly Training Hours 01:35
Training Load By Week

28 Day Fat Flush Loose 25+ pounds in 28 days! With this program you have nutrition and workouts planned out for you. Alright, welcome to the nuts and bolts, no-filler, straight to the point "this is how you do the program and get amazing results" Breakfast Diet manual. What The Breakfast Diet Is The Breakfast Diet is a strategically set up 28 day rapid fat loss program that requires only breakfast to be eaten on most days, albeit a rather large one. It is not meant to be done for extended periods of time, but it is an incredible change of pace from the typical 6-meal-a-day programs that produces incredible, rapid results. Just How Rapid Are the Results? Well my first test group is showing an average weight loss of 5 lbs per WEEK – that fast. Enjoy the results! Practicality and Scientific Reasoning I created The Breakfast Diet from both a practicality and scientific standpoint for the following reasons: ? Cooking and eating 6 meals a day can be cumbersome, stressful, and extremely time consuming. The Big Breakfast Diet gives you a break from being consumed with thoughts of "when do I have to eat next?," constant cooking, constant clean up, and constantly being pulled away from the flow of your day with the "chore" of having eating another meal. ? ? Our metabolisms are highest in the mornings and slowest in the evenings – consuming calories earlier in the day vs later in the day just makes the most metabolic sense. ? We also process carbohydrates best in the morning, with the morning hours being the day's peak for insulin sensitivity and glucose tolerance. Again, consuming high calories and high carbohydrates in the morning is the most ideal time of day to do so for fat loss. ? Consuming our daily allotment of calories in the morning allows us the rest of the day to burn off those calories. Essentially, you'll have the greatest amount of calorieexpensive "waking hours" to burn any calories you ingest on this program (along with additional body fat), and that equates to even faster fat loss. ? If you've ever consumed a large breakfast, which I'm sure you have, you've probably experienced the phenomenon of said breakfast leaving you feeling full for a significant portion of the day. On the breakfast diet you actually get to eat a HUGE meal most days which leaves you satisfied and feeling full daily, a feeling most diets rarely, if ever, accomplish. ? Consuming one meal a day, even a very large one, will result in a definite, sizable caloric deficit, which is essential to rapid fat loss. Essentially, you're creating a large caloric deficit, consuming calories and carbohydrates when metabolism and glucose tolerance are at their peak, and timing calorie intake at the absolute best time of day with a FULL day ahead of you to burn off those calories and a TON of stored body fat to boot. Make sense? Good. Now let's talk about the different days of The Breakfast Diet Program

Sample Day 2
0:40:00
Bike intervals 2/1

warm up for 5 min, nice and easy. Then pedal 2 min hard then pedal easy(recover) for 1 min. repeat for 10Xtimes 5 min cool down

Sample Day 4
0:40:00
Bike intervals 2/1

warm up for 5 min, nice and easy. Then pedal 2 min hard then pedal easy(recover) for 1 min. repeat for 10Xtimes 5 min cool down

Sample Day 7
0:40:00
Bike intervals 2/1

warm up for 5 min, nice and easy. Then pedal 2 min hard then pedal easy(recover) for 1 min. repeat for 10Xtimes 5 min cool down

Sample Day 9
0:49:59
bike ride 50 min 3/1

warm up 5 min. pedal hard 3min, recover 1 min .... repeat 10 X times. cool down. 5 min

Sample Day 11
0:49:59
bike ride 50 min 3/1

warm up 5 min. pedal hard 3min, recover 1 min .... repeat 10 X times. cool down. 5 min

Sample Day 14
0:49:59
bike ride 50 min 3/1

warm up 5 min. pedal hard 3min, recover 1 min .... repeat 10 X times. cool down. 5 min

Sample Day 23
0:38:00
Run intervals 1/2 week 1

Warm up for 10 min (1 mile) Run 1 min hard & fast (85%) Jog 2 min (easy recover!) REPEAT 6 X TIMES recover 10 min jog Stretch: Hamstrings, Glutes, Quad/ Hip flexor, calf Hold all stretches for 30 sec and repeat 3X times per side.

Dave Dutro
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Trail Maniacs

I am an avid trail runner, mountain biker and hiker. My goal is to share my love and get you ready for your goals.