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FAQs: FASTer Way To Fat Loss Online Bootcamp

FAQs: FASTer Way To Fat Loss Online Bootcamp

Coach Amanda

Since I joined Amanda Tress’ program, FASTer Way to Fat Loss, I’ve gotten quite a few questions about carb cycling and intermittent fasting. I wanted to send this email to answer a few of them as well as a few questions that I anticipate!

(Coach Amanda is pictured to the right.)

There are over 1,000 women who have been through the FASTer Way to Fat Loss. This program is very popular because it’s so incredibly effective!

Q: What is carb cycling?

A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In Amanda’s program, she bases our cycle on the workouts we will be doing to maximize fat burn and energy levels. It’s all about strategy and timing!

Q: Why carb cycle?

A: Long-term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus.

For a short period of time, a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease.

Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.

Q: What does carb cycling do?

A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days.

With this type of cycle, you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.

Q: What is intermittent fasting?

A: Intermittent fasting is not a type of diet but an eating schedule.

Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores.

People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state.

In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat.

When you lose calorie-burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.

Q: Will I be fasting daily?

A: Yes, and you already do! 🙂 Every night when you are asleep, you are fasting. In this program, we extend the nightly fast a few hours essentially skipping breakfast. It is called the FASTer Way to Fat Loss because we focus on implementing cutting edge strategies like intermittent fasting.

We will be fasting daily and have shorter eating windows than you may be used to. This is actually time-freeing in that you don’t feel that you’re constantly prepping, cooking, and eating. I find that I’m most productive and have the most energy during my fasted state!

Q: Is it okay to participate in FASTer Way to Fat Loss if I am breastfeeding?

A: Yes! However, there are some things we may need to modify. Here’s a video with more info. Throughout the program, you will listen to your body, and continually keep an eye on your milk supply. However, when you eat the foods God intended for you to eat, you most likely won’t see a decrease in milk supply. He’s designed our bodies intentionally, so fueling them well will not affect that. However, we will be sure to check on your caloric intake, because when you are living in too big of a calorie deficit and doing crazy, intense workouts, your milk supply can absolutely be affected. This program is designed to fuel your body in a way that is perfectly safe for nursing moms.

Q: Do I need to purchase any shakes or supplements to participate in this program?

A: No! Throughout the program, we will talk about the importance of probiotics and other supplements like BCAAs (here are my favorite BCAAs). However, none of them are required to participate. Amanda is a huge proponent of fueling your body with real food, and this program is based on that premise. Nothing is required but hard work, commitment, and positivity.

Q: Am I a good fit for this program?

A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who have a foundation of working out and under 60 pounds to lose.

This program is challenging and will require commitment. If you have more than 60 pounds to lose and have not worked out in a long time, then the program can be adjusted to work for you, but it will require some modifying. If that’s you, Amanda will have you start with the nutritional cycle then ease you into our workouts. She truly wants you to see results but also wants you to be safe and remain injury free. So, if you have more than 60 pounds to lose, you will move a little more slowly, but will eventually be able to ease you into the full program and lifestyle, over time.

Q: Do I need a gym membership to complete the FASTer Way to Fat Loss?

A: No! Amanda offers both a gym and at-home workout versions. Both are equally effective and you are welcome to do either. I personally do that at-home version.

Q: What equipment do I need for the at-home workout version?

A: You will need 5 or 8 lb weights and a 20 or 25 lb weighted object. Amanda tries to accommodate for clients who do not have much equipment but if you have more weights and equipment at home you can also do some of the gym workout moves.

Q: Do I have to follow a strict meal plan?

A. Amanda provides a guideline for each day of our food cycle. For example, on low carb day, she will indicate that your goal is to consume less than 50g net carbs. She will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy (especially treats on leg day!).

Q: Am I required to be on Facebook to join the program?

A: Amanda hosts FASTer Way to Fat Loss community groups on Facebook (about 25 ladies in each group to keep it intimate). Most clients choose to join a Facebook community group for daily tips and accountability. While recommended, it is not required for participation in the program.

Q: What does my program investment include?

  • A convenient 6-week program that fits your busy schedule
  • A comprehensive program guide with resources to help you thrive including sample meal plans, a detailed program overview, and video interviews
  • Prep week with video trainings to set you up for success
  • Weekly workout plans which can be completed at the gym or at home
  • Accountability and a supportive approach that keeps you on track to accomplish your goals
  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)
  • The focus, quality, intensity, and commitment you’d expect from Amanda, a trainer with 10+ years of success!

If you are ready to break through a plateau or move into an active fat loss mode, definitely consider joining Amanda’s 6-week program! You will not be depriving yourself of calories but rather fueling your body with proper nutrition for your workouts.

Hormonally, this protocol sets up your body’s metabolism to shed body fat!

Join HERE to get started with the upcoming group. This is a great opportunity for you to work with a top coach in the industry. Amanda will help you achieve your goals!

Please note that the first week is always a “prep” week to familiarize yourself with the program through video trainings, reading through the FASTer Way to Fat Loss program manual, and getting your questions answered by Amanda before the official start the following week. This “prep” week is in place to set you up for success!

Email me at jill@jilljacobs.me if you have any questions!

Join the FASTer Way to Fat Loss today!

Blessings,

Jill


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

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Tailgating 101: Lean Up Your Tailgating Experience

If you’re anything like me, you LOVE football season and all that goes along with it…including tailgating!

Where I live in the Southeast, football RULES this time of year. That means team spirit, fall weather, loud cheers, bands playing, huge rivalries, seeing college friends at homecoming, pick ’em tournaments, and TAILGATING! Fun, fun!

Contrary to popular belief, tailgating doesn’t have to be a junk food fest. Scoot over chips, dips, fried foods, and nachos! There are ways to have a delicious tailgating experience and still eat with your physique and training goals in mind. Good news, huh? 🙂

Below I’m offering my best tips for a nutritious tailgate party whether in the comfort of your own home or out in the parking lot on your favorite college campus.

My Lean Eating Tailgating 101 Tutorial:

  • First, before gathering with your friends and family to cheer your team on to a WIN, complete a short, intense workout. The workout can be as short as 10 minutes of intense bodyweight exercises or heavy weight training if that’s all you have time for. Make sure to utilize your legs! The larger muscle groups like the legs and glutes are the ones that rev up your metabolism via testosterone and HGH production, and keep it going for up to 48 hours! Try 3 rounds of 1 minute each of squat jumps, burpees with a vertical jump, and plyometric lunges resting as needed. Finish with 1 minute of push ups. Those 10 minutes will do the trick. 🙂
  • Secondly, Be sure to have a protein-filled breakfast or snack before leaving home. This will help you avoid feeling famished and wanting everything in sight! It’s easy to over-do your eating when #1, it’s buffet style and #2, you’re starving.
  • When it’s finally time to chow down, fill up with protein and fibrous veggies FIRST. Choose meat with no bun, grilled kabobs with meat and/or veggies, or any lean protein source available. Step away from the bread/buns!
  • Take your own delicious dish to the gathering that is in line with your goals. Some easy suggestions: lean meat to throw on the grill, fresh fruit salad, a veggie tray, meat and cheese tray, or veggie kabobs.
#FitMom time management tip: I like to pick up barbecue (pulled pork or chopped chicken or turkey) with the sauce on the side. There are lots of great barbecue joints where I live! This provides a quick and easy protein source that is yummy!
  • Use portion control. Don’t pile your plate full of foods that are calorically dense. All things in moderation, but limit the “extras” like sugary slaw, mayo-filled potato salad, and other sweets/desserts to just a few bites. Be picky! Only choose your very favorite things!
  • Slow down! Eating slowly helps your body have time to digest your food which allows you to feel full before over-consuming.
  • Choose your condiments wisely – My favorites are hot sauce, mustard, Bragg’s Aminos, soy sauce, chili sauce, Worcestershire, and herbs/spices.
  • Throughout the day, drink LOTS of water. This will help keep your body happy and hydrated for a long day outside. Shoot for 96 ounces each day.
  • Limit or eliminate booze. Alcohol has so many hidden calories AND halts your fat loss efforts while it’s being metabolized. If you must drink, choose clear liquor and water or diet drink combinations. Sweeten with stevia (if needed) and flavor with fresh lemons and limes. Add an extra glass or 2 of water for every serving of alcohol to help flush your system. TIP: Treat yourself to sparkling water with fresh lemon or lime to replace adult beverages. 🙂
  • Lastly, you can always bring a fat-loss friendly dessert to share! This will help keep you on track without feeling “left out”. A quick and easy choice are these low-carb peanut butter cookies. The 3 ingredient recipe is below!

Low Carb Peanut Butter Cookies

Ingredients:
  • 1 cup no-sugar-added natural peanut butter (smooth or crunchy)
  • 1 whole egg
  • 4 cup sugar substitute (like baking Truvia or Stevia in the Raw)
Directions:

Preheat oven to 350 degrees. Beat egg and combine with the peanut butter and sugar substitute until the mixture is well incorporated. Place 1 inch balls of cookie dough onto a greased baking sheet. Press gently with a fork. Bake 10-12 minutes until cookies are slightly brown. Makes around 10 cookies. Enjoy!

*You can play with this recipe by adding vanilla or unflavored protein powder and egg whites to give it a protein boost!

(Note: I found this recipe on Metabolic Effect’s facebook page a few years ago.)

tailgating

You can see that tailgating is not only FUN, but it can also be nutritious. It does NOT have to be disastrous to your health goals. Comment below with your favorite tailgating traditions!

Happy Tailgating!
Jill

 

p.s. Head over to the facebook post below and share your favorite tailgating traditions!


Affiliate Disclosure: This post contains affiliate links. Your pricing does not go up, but if you purchase through my link I get a bit for referring you. Thanks for supporting my blog!