the short answer is – on a lower carb intake you’ll need less insulin – but you need to be VERY careful when making changes in your situation so i’d only be happy if you did this with proper medical supervision.

Author: GARRY HAYNES
Comment:
I am a type 1 diabetic who works day and night 12 hour shifts.Can the program be adapted to suit myself.I have signed up as a member but i am a little concerned about the lack of carbs being a diabetic on an insulin pum?

you can also get around the site once you are a member.

Yes if you go low carb your energy levels will flag towards the end of a high intensity class like Combat. Don’t worry about that too much because you will be burning fat in these sessions.

It’s not like you are in a competition when your performance really matters it’s just a comabt class, you can drop your intensity a bit if you need to.

You can have a whey protein drink after your training sessions and you may want to have some other amino acids before you train. Yes we do explain all this in 4WFL

I enjoy exercise and am of athletic build with my fat mainly on the middle of my body. I currently do a mixture of pump classes, body combat, spin, and yoga, about 8 sessions a week on average, and I want lean muscle to replace all the fat. Last week I started a very low carb diet, ate basically carbs only in the form of vegetables, and I notice I have lost what I think is water. Yesterday in Combat class I just really flagged energy wise, as if there was no fuel in the tank.

I think you will probably say I need to do your programme for the fat loss and I am willing to give it a go, but I am worried about having enough energy to exercise. Can I eat any carbs at all? If so what and when should I have them? I have an email from you saying no rice, cereal etc. Is anything ok and in what quantity? Is your programme advising people who want to exercise at the same time as losing weight? I am not sure why I don’t lose more fat with the amount of cardio I do.

I have also just started to take 2 protein shakes a day, and I notice I am starting to see the outline of what I think are muscles in my arms during pump class – my legs have always been very toned, it’s my upper body I struggle with.

Can you advise on the carbs and exercise thing?

Thanks for your help

2 days till you start are you ready?

Let us know how you get on

Gavin Allinson

Gavin here Matt’s partner.

Rye bread is definatley better than wheat based breads.

However if you are actively trying to lose weight then we suggest that you avoid all breads.

Yes as we age our bodies do change but that doesn’t mean that you shouldn’t be able to lose weight.

My mum aged 61 is now exactly the same weight that she was before she had me and my brother over 40 years ago, she had been 20-30 lbs overweight over all those years, until she decided to be a tester for Four Week Fat Loss

You say you have been exercising?

Have you tried exercising with weights and done any high intensity interval training as this really boosts your metabolism. If that doesn’t help shift the weight combined with some dietary changes then we would then look at other potential causes.

best regards

Gavin Allinson

What is your opinion of rye bread? I tend not to eat wheat based bread as I know I bloat up on wheat -but do eat rye bread/pumpernickel etc. Also I am 48 year old mother of three and have been exercising for nearly 18 years -it definitely gets harder! I am currently on around 27% body fat and am finding it harder to maintain, fat tends to gather round my middle -any ideas?

I’ve got some kettle bells at home so can utilise them, but how would I incorporate them them into the deep fascia stuff when I also need to contract and stretch – see I’m getting all tangled up again!

My body fat wasn’t good, it was one of the reasons – I came off it, I must have been doing something wrong. I was getting good, consistent results on the 4WFL and although I trained hard on the Reg prog, I could only do one session a day. So hopefully I’ll get the 2 sessions in this time and get the progress I want.

I’ll have a look out for the book

I saw some decent training chinning bars you can set up for training whilst on tour –

also kettle bells – and body weight exercises would be other options to the deep stretching –

I got a decent book called convict conditioning – you might want to take a look at that too.

how was your body fat – at the end of regenerate……..

Bully

keep all other fats low – and take a maximum of 2 tablespoons per day of coconut oil.

make sure it’s extra virgin and not the stuff you get in the corner shop.

hope all’s well with you – how’s progress going?

I’d appreciate it if you could give me some advice on a serving size. i.e. I need a 25g serving per meal on the regenerate program.

Cheers

Bully

do the four week fat loss intensive phase – do direct abs work as well, boxing style e.g. non stop abs for 15-20 minutes.

Matt

hope you are good too.

for torching the belly fay you need to follow 4WFL closely and cycle the programme – with brief rest – do 14 days solid, 2 days off then 5 days ‘on’ 1 off and one normal.

dont eat 3 square meals a day it’s probably what got you into trouble in the first place…..

eating regularly even of not hungry sustains metabolic processes and prevents cravings in the next meal – the critical time is the mid afternoon snack preventing evening over eating…..

I hope all is well at your end. I would like to ask you a few questions about eating.

1. What should I do if I don’t feel hungry enough to eat 6 meals a day, and just stick to the standard 3 meals (Breakfast, Lunch and Dinner)?

2. What do you recommend for torching stubborn belly fat?

it’s very difficult ot say why you didnt lose weight / fat -you may have hormonal problems, digestive issues, you may have been eating too much, not really training hard enough -what some people say is hardcore really isnt at all.

the 4 week fat loss is adjusted to desired body weight so if you stick to it i’d say it was impossible not to lose fat – unless you have something hormonally or other wise blocking you.

M

I would use fish oils with breakfast and again at dinner.

Use 1 dessert spoon am and pm.

thanks

ollie

you now know the food groups you need to choose to lose fat, protein, fibrous veg, and good fats.

simply apply these to the new cuisine.

I was curious as to whether you would recommend using a more Japanese style diet? I’m just thinking of making my diet as varied and interesting as possible while still being as clean and healthful as possible. I’ve read up on it and it seems like the Japanese have a very healthy diet. Is there anything that should be avoided or anything that is really good for fat loss?

Nikki