8/11/2019 6 Get-lean Mistakes You'Re Making

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6 get-lean mistakes you're making Reducing carbs to zeroStudies have shown that dietary carbohydrates are an important factor in the levels of T3, a thyroid hormone that

controls metabolism. Studies where subjects consumed zero carbohydrates for two weeks resulted in a 47 percent

decline in their metabolism. n addition, performance in the !ym can and will be ne!atively impacted because

!lyco!en is part of what"s used in the production of #T$ %adenosine triphosphate&, the ener!y currency of the body.

#lon! the same lines, '()*'3) !rams of carbohydrates per day has been shown to help maintain a healthy amount of

T3s. The lowest amount of carbohydrates that has been shown to cause little chan!e in the levels of T3 was +)

!rams.

The fix: on-t !o on a carb crash diet. Studies show that two lower*carb days per week %fewer than ')) !rams& is

more beneficial for fat loss. Try two consecutive days per week, never !oin! lower than +) !rams.

No re-feedsThe hi!her your body fat levels the more circulatin! letpins in your body. # si!nificant part of leptin-s job is informin!

the brain %via the hypothalamus& how much ener!y the body has stored %body fat& and comin! in %calories, specifically

carbohydrates&. f leptin levels are low, your brain si!nals the body to lower your ener!y e penditure. /ne of the

mechanisms throu!h which it does this is throu!h lowerin! your metabolism. 0eptin levels can drop by +) percent

after a week of dietin!, which slows your metabolism.

The fix: Schedulin! a re*feed day consistin! of low*fat, hi!h*carb meals raises leptin back up to respectable levels,

thus raisin! metabolism back up. The leaner you !et, the more fre1uent the re*feeds should be scheduled.

Neglecting calciumurin! a fat*loss diet, people usually increase protein while decreasin! carbs and fats. $rolon!ed hi!h*protein2low*

carbohydrate diets without calcium supplementation can result in a ne!ative calcium balance. This is because the

body"s acid*alkaline balance is now more acidic, thus calcium is leached from your bones. n addition, this can lead to

kidney stones.

The fix: e sure that you supplement with calcium plus vitamin 3 to help with absorption of calcium to prevent bone

loss.

Using light weightsThe train of thou!ht for most people is to use heavy wei!ht to !ain muscle, but use li!hter wei!hts to lose fat and

tone up. 5owever, this train of thou!ht is false when viewed from the perspective of your body. # calorie deficit

https://www.bing.com/search?q=triiodothyronine&filters=ufn%3A%22triiodothyronine%22+sid%3A%22319b1250-98d0-2465-b134-43c566a37c81%22&FORM=MSNLHEhttps://www.bing.com/search?q=adenosine%20triphosphate&filters=ufn%3A%22adenosine%20triphosphate%22+sid%3A%228b593a21-3147-85a5-cd17-0f426dc07c14%22&FORM=MSNLHEhttps://www.bing.com/search?q=triiodothyronine&filters=ufn%3A%22triiodothyronine%22+sid%3A%22319b1250-98d0-2465-b134-43c566a37c81%22&FORM=MSNLHEhttps://www.bing.com/search?q=triiodothyronine&filters=ufn%3A%22triiodothyronine%22+sid%3A%22319b1250-98d0-2465-b134-43c566a37c81%22&FORM=MSNLHEhttps://www.bing.com/search?q=adenosine%20triphosphate&filters=ufn%3A%22adenosine%20triphosphate%22+sid%3A%228b593a21-3147-85a5-cd17-0f426dc07c14%22&FORM=MSNLHEhttps://www.bing.com/search?q=triiodothyronine&filters=ufn%3A%22triiodothyronine%22+sid%3A%22319b1250-98d0-2465-b134-43c566a37c81%22&FORM=MSNLHE

8/11/2019 6 Get-lean Mistakes You'Re Making

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represents a threat to your body status 1uo, or e1uilibrium. Thus its primary objective is to sustain what is needed,

and muscle isn"t a necessity.

The fix: n order to maintain as much muscle as possible, you must continue to lift heavy loads. The same pathways

that cause the increase of muscle will be activated and used to maintain your previous !ains. The caveat, however, is

not to utilize the same volume you used to !ain. To be specific, durin! a !et*lean phase, total volume should be cut

by about a third, and loads should be around 7+*6+ percent of your one*rep ma . This, of course, is in addition to

your usual cardio and active*livin! pursuits.