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Law #17 –
Tweak the Diet and Exercise Programs When Called
For
Tweaking The
Numbers
First of all, since this diet is based on your body fat percentage,
if you don't get an accurate reading on the different
body measurements, then the numbers are going to be off. If you
aren't losing weight as specified while on the diet, then these numbers
might be inaccurate. Go to a different professional to get a body fat
percentage reading (if you're losing weight at a steady pace, but just not
losing it as fast as I specify, you should consider leaving the diet alone
unless you hit a plateau).
Another option is to drop a tier on Table 3, the BMR chart. In
other words, you will deduct 50 calories off the BMR you've been using.
For women, this will almost always produce the results coinciding with my
calculations. This is because with women, a 1 % error in body fat
percentage typically corresponds to a 12 – 17 calorie error. Most
professionals and the U.S Army Body Fat Percentage determination method
can easily get your body fat percentage accurate to within 3 percent. So
with most women, even a 3 percent error will be at most a 50 calorie
difference in BMR. With men, a 1 % error in body fat percentage typically
corresponds to a 20 – 35 calorie error. So a 1.5% body fat percentage
error will typically produce at most a 50 calorie difference in BMR. For
this reason, a man may have to try one more 50 calorie drop in BMR to get
the fat loss to come off as I've outlined. But don't try a second 50
calorie drop without yet another body fat percentage test
beforehand.
On the other hand, if you feel too sluggish and tired,
and you feel it is directly associated with losing weight too fast from
the food-intake reduction on the diet, and if you ever feel
irritable and cranky when hungry, you may have to go up one level on
the BMR scale (eat 50 calories more per day).
It won't hurt
to try either one of these and you can try it and see what results it
produces, and you can try it periodically to tweak the diet, in
addition to the other "diet tweaking methods" mentioned directly
below:
Tweaking The
Diet:
This Diet already has quite a lot of variations in it, including
low fat, low carb, and cheat day components. But to keep the body guessing
you can tweak the diet in these ways once in a while:
-
Throw in an extra low fat day in place of a usual low carb
day.
-
Skip a low fat day once in a while and do 7 straight low carb
days.
-
Skip a cardio workout once in a while (don't skip weights, except
as mentioned in #5 below).
-
Throw in an extra cardio workout once in a while.
-
Take a week off lifting weights every 3 months (do this
anyway).
-
Eat a little bit more calories than you're supposed to get on a
particular day (if you go lower, don't eat more than 100 calories less
as mentioned directly above as I don't want to risk you going below your
BMR).
Tweaking The
Workouts:
If you've read fitness articles and
muscle building articles, you may have noticed that they all tell you to
change your routine up once a month to keep your body guessing, so your
body doesn't have time to fully adapt. You can keep this program going
longer, because it already has so many variations in it, but here are some
variations to consider to tweak the
workout:
-
Each month,
change the reps from 4,8,12,16 to 5,10,15,20. then to 6,12,18,24 the
next month then back to 4,8,12,16 again.
-
Change up the exercises. We have multiple variations of each
exercise below. Click the exercise to see how it is done, and you'll see
links to these alternative exercises.
-
After one month, you could change the workout
routine to 3 days on, 1 day off (then after yet another
month switch back to the superset routine) On day 1 you
could do 30 minutes of chest, shoulders and triceps. On Day 2 you could
do 30 minutes of legs and abs. On Day 3 you could do 30 minutes of back
and biceps, and on Day 4 there would be a rest day. Here is an lay out
of this weight lifting plan:
| Day 1 – Chest, shoulders, triceps,
traps |
reps |
rest |
sets |
tempo |
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| Flat bench
press |
8 |
2.5 min – stretch |
2* |
1+1+3 |
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| Dumbell
flyes |
12 |
1 min - stretch |
2 |
2+1+3 |
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| Seated military
press |
12 |
2 min – stretch |
2 |
1+1+3 |
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| Shrugs |
12 |
1 min - stretch |
2 |
2+1+3 |
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| Close grip bench
press |
12 |
1 min - stretch |
2 |
2+1+3 |
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| *
do 2 warm up sets, one at 50%, one at 75% |
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| Day 2 – Back, Biceps, Forearms |
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| pulldown
machine |
8 |
2.5 min – stretch |
2* |
1+1+3 |
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| dumbell
rows |
12 |
1 min - stretch |
2 |
2+1+3 |
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| Standing biceps
curl |
12 |
2 min – stretch |
2 |
1+1+3 |
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| Reverse grip
biceps curl |
12 |
1 min - stretch |
2 |
2+1+3 |
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| wrist
curl |
12 |
1 min - stretch |
2 |
2+1+3 |
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| *
do 2 warm up sets, one at 50%, one at 75% |
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| Day 3 Lower Body/Abs |
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| Squat |
8 |
2.5 min – stretch |
2* |
1+1+3 |
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| Lying down leg
curl |
12 |
1 min - stretch |
2 |
2+1+3 |
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| standing calf
raise machine |
12 |
2 min – stretch |
2 |
1+1+3 |
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| lying down leg
curl immediately followed by |
12 |
1 min - stretch |
2 |
2+1+3 |
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| swiss ball
crunch |
12 |
1 min - stretch |
2 |
2+1+3 |
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| *
do 2 warm up sets, one at 50%, one at 75% |
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| Day 4 – Rest |
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