Fat Adaptation Info Sheet
The off season is the best time to become a fat burner. This is an important time to be strict with the diet.
What to do in the off season...
- Keep the nutrition ratios in the ketogenic range
- 75-85% Fats, 15-25% Protein, 3-7% Carbohydrates
- Keep carbohydrates low
- Weight loss resistant - keep carbohydrates grams below 20 grams
- Normal weight - keep carbohydrates below 50 grams
- Fast after training efforts until the next regularly timed meal
- Consume all the calories for the day in 8 hour window.
- Use amino acids or amino acid peptides to help with hunger and/or hypoglycemia.
- For fast loss or lowering fasting insulin levels - once a week implement a 24 hour fast.
- Endurance base building should be in the MAF Heart Rate ranges. 3-5 x per week
- Training sessions can be done fasted
- Focus on more Strength Training 3-4 x per week
- Correct muscle imbalances
- Focus on building base strength
- Multi-joint movements
- Focus on Prime Movers and large muscle groups
- Core work
- Focusing on Flexibility and Mobility - 2-5 x per week
Testing - Important baseline tests
- Blood Tests
- Hemoglobin A1C
- C-Reactive Protein
- Lipid Panel
- Hormone Panel
- Vitamin D
- Baseline Aerobic Tests
- MAF Test
- FTP Test (Cyclist)
- Functional Screening or Posture Assessment
- Changing your primary fuel source is not easy- Switching from a sugar metabolism to a fat metabolism is simple but not easy. The more dependant you are, the worse you will feel. Have patience.
- You will not feel bad forever- It takes anywhere between 2-6 weeks for the body to start to switch over to burn fats as its primary source of fuel.
- It is a high fat diet not a high protein diet.
Fat Adaptation Friendly Products
- Amino Acids - Amino Acid Peptides
- Master Amino Pattern - A few different brands
- Vespa Power - Amino Acid Peptide
- Any amino acid that you tested and it works for you
- Limited carbohydrates during this block of training.
© Stephanie Holbrook Fitness 2016