Summer Shred
Muscle & Fitness Philippines|July/August 2019

This training program from MusclePharm athlete Davey Fisher will obliterate fat so you can show off your chiseled physique.

Davey Fisher
FOR THOSE WHO ALREADY HAVE A solid foundation of muscle, this program will strip away that last layer of fat and put the finishing touches on your physique by igniting the metabolism and accelerating calorie burn, which is a precursor to losing weight. Adapted from one of my 12-week programs, these workouts mirror the final portion of what some would call a typical “cutting” phase during training, often used by bodybuilders to drop weight and body fat before a competition. When using this routine with the proper effort and intensity, you’ll have the structure for a productive and functional weight-loss regimen, thanks to its high aerobic and metabolic demand.

The key to the program is the combination of highrep strength training and short rest periods for longer workouts. This combo uses carbohydrates and fats as your primary energy source. In fact, several studies have found that moderate-intensity exercise is most efficient for burning calories, and as the body fatigues, it begins to rely more on its fat-burning aerobic engine to maintain its work capacity.

NUTRITION EXPLAINED

TO GET TRULY SHREDDED, you’ll need to reduce your fats and carbs. Use these four weeks to come up with a sustainable diet plan that you can stick to even after you’ve stopped training as hard; it doesn’t have to be ultrastrict and shouldn’t feel like you’re missing out on too much.

NUTRITION RULES TO LIVE BY

- There are three main macro­ nutrients your body needs to survive: protein (4 calories per gram), carbs (4 calories per gram), and fat (9 calories per gram). During this program, your calorie intake should consist of 35% to 40% protein, 40% carbs (ideally high in fiber), and 15% to 20% fat.

- Quality calories are still calories. While 10 grams of carbs from fruit has the same effect on your weight as 10 grams of carbs from pizza, and while fruit has more vitamins and minerals, don’t think you can eat more calories of it because it’s “better quality.” Also, watch your intake of “healthy fats” from foods like salmon and avocados.

- According to the American College of Sports Medicine, you should drink 17 ounces of water two hours before you start training and continue drinking water throughout your workout.

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