WEEK 3: DAY 2 · TUESDAY
LOW CARB DAY + HIIT/SPRINTS
It's another LOW CARB + HIIT day!! Who is ready to completely deplete your glycogen stores (carbs/sugars) today so we can turn into major fat burners? Remember what you've learned so far: Your body has two primary energy sources - carbs and fats. Our bodies will always use carbs for energy first. When we carb cycle and keep our NET carbs below 50g (or 100 g for men/pregnant/breastfeeding) we are able to tap into our fat stores for energy.
Please let me know if you still have questions pertaining to carb cycling. It’s important for you to understand it well as we move forward.
Tell us: What is your favorite #1 thing you are LOVING on low carb day? Or what is something you have been cooking/grabbing on the go that is super easy! Share in our group!
I am ALL about EASY! Don't forget the low carb snack ideas that I posted on Sunday and I’ve shared more at the bottom of this page!
SLEEP IS KEY TO BECOMING A FAT BURNING MACHINE
Today we’re talking about the importance of sleep in reaching your fat loss goals! (if you have small babies... I know you’re rolling your eyes at this topic.... LOL... and lack of sleep is not always something we can control but seriously.. READ!)
A healthy sleep pattern is crucial for being a fat burner. We focus on our sleep quantity AND our sleep quality in this lifestyle because both are important.
Here are some of the negative effects sleep deprivation has on your body:
Increased cortisol levels: Cortisol is your body’s stress hormone. When your cortisol levels are high, your body stores fat. Not getting enough sleep can raise cortisol levels in the body and make it more difficult to burn fat. Keep those cortisol levels low and get some sleep!
Imbalance of hunger hormones: Not sleeping enough affects your hunger hormones (ghrelin and leptin). Ghrelin signals to your brain when it’s time to eat, and leptin lets your body know that you’ve eaten enough.
Decreased sensitivity to insulin: After just a few days of insufficient sleep, your body will struggle to process insulin (the hormone responsible for changing sugar and starches into energy). When your insulin sensitivity is decreased, you are going to store fat.
TODAY’S ACTION ITEMS:
Post screenshot of your macros in our group!
Try to go to sleep a little earlier tonight to get some extra Zzzzzs! Tell me: Do you notice a difference when you get a good night sleep vs when you go to bed way too late?
Our goal for today is to stay under 50 net carbs for most women... or under 100 net carbs for my men, pregnant and breastfeeding clients!
Challenge yourself in the HIIT workout today and let us know how you feel!
