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But even if you do start late, you can still make some significant improvements and drop some weight pretty fast by following a strict low carb diet that's based mostly around lean protein, green veggies, and healthy fats. The Extreme Fat Loss Diet Plan at: http://leehayward.com/go/xfatloss.htm goes into great detail about how to follow such a diet. Now lets assume that you've been following a fat loss diet, you've lost some weight, and you are getting close to your vacation... Should you change your diet and start gradually increasing your calories before the vacation to ease yourself into eating a higher calorie diet? Or should you stick to your low calorie diet right up until the last day before you leave? This is the question I was asked for today's Ask Lee video Q and A... The best diet strategy to look your best while at the beach would be to diet right up until the day you leave for your vacation. Keep your diet super strict so that you can lose as much weight as possible before you leave. Then when you get to your destination and enjoy the yummy food such as the all you can eat buffets, fancy dinners, and local cuisine what will happen is your body will fill out, kind of like a bodybuilder does when carb loading before a competition. Your depleted muscle cells will absorb the carbs and calories and you'll temporarily look bigger, fuller, more muscular, and chances are your skin will even tighten up a little bit as well from the carbs drawing water into the muscle cells. This bigger fuller look will last anywhere from a few days to a week, depending on how crazy you go with your eating, if you keep things somewhat under control and don't binge on junk food it will last longer. But eventually what's going to happen as you continue eating higher carbs and higher calories is your body will "spill over" this means you'll start retaining water, and you'll start to regain some bodyfat again. Thus causing your body to begin looking softer and smoother. However, if you time it right you can have a 2 week vacation where you are looking your best for the majority of the time and still able to enjoy yourself without being overly restrictive on your diet. This is how it should go: Diet strict right up until you leave. This will cause you to feel a bit flat and depleted for a few days. During your vacation enjoy yourself, but don't binge or overeat. This will cause you to fill out as carbs and water is pulled into the muscle cells. You'll be looking bigger, fuller, and more muscular for several days. (the best part!) Then you'll start to "spill over" and retain some water. Note: keeping active, working out, sweating in the hot sun, etc. can help to minimize some of this water retention. 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Without it, your fitness is incomplete. ► Freakmode Alex Savva's 12-Week Fitness Plan: https://bbcom.me/2QGPYEw ► Shop Pharmafreak Supplements: https://bbcom.me/39DPYO0 ► Expert Training Plans: https://bbcom.me/2sJudMc ► Subscribe: http://bit.ly/2DK5lGD Cardio is an essential part of any good fitness plan. Without it, your fitness is incomplete. You can be big and strong, but without a healthy heart that can get you through some hard work, you won't be as lean, or perform as well as you could. I also think ab training is equally important. We won't do a whole lot of abdominal exercises during lifting days, so I like to add abdominal training after I finish cardio. Throughout this trainer, Tuesdays and Thursdays will be your cardio and ab days. This schedule will not change for the entire 12 weeks. Although there are various ways to implement cardio training into your routine, I think high-intensity interval training (HIIT) is the most effective for burning fat. Every Tuesday and Thursday, you'll choose a cardio workout based on HIIT principles. | Option 1: HIIT | You can use whatever piece of equipment you want to. I enjoy the spin bike, but you can also use the treadmill, elliptical, or even go outside. Perform 30 seconds of work followed by 30 seconds of rest for 12 sets, or 60 seconds of work followed by 60 seconds of rest for 6 sets. Add one interval each week, but the workout shouldn't last more than 20 minutes. | Option 2: Tabata | Tabata training is simple. To do it, perform 20 seconds of work at 90-100 percent effort, and follow it with 10 seconds of rest. Do this for 8 sets, or a total of four minutes. The key to Tabata training is that you're working as hard as you can for the entire 20 seconds. If you don't go all-out, you won't see the cardiovascular or physique improvements you'd like. You can do Tabata on cardio machines, or you can use full-body movements. I like burpees, jump squats, kettlebell swings, jumping rope, mountain climbers, plyo push-ups, Russian twists, and chin-ups. You can pair exercises together, or choose one exercise and do it for the entire four minutes. | #Freakmode: Alex Savva's 12-Week Fitness Plan | Who cares if you make an amazing transformation in 12 weeks if you can't keep it up afterward? This program is about making a dramatic change in three months, but also learning how to get ripped and stay ripped as part of your daily lifestyle, indefinitely. Lock down sustainable training and nutrition habits and keep progressing year after year! | Hard Work Will Reveal a Hard Body in 12 Weeks | This three-phase program is designed to add size and strength, maximize fat loss, and improve performance. The workouts are brief and intense and don't require you to take up residence in the gym. You'll pack in serious volume, but you'll still be in and out of the gym in about 30 minutes. | Expert Instruction | You're making this a lifestyle and embracing the synergy of training, nutrition, and supplementation to change your body and change your life. In seven videos, accomplished trainer Alex Savva shows you how to set yourself up for success. | Nutrition and Supplement Plans | You have your choice of following Freak Mode for either fat loss or muscle gain. This is simple, consistent nutrition that anyone can follow! ============================================= | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. 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Don't forget to like, comment, and subscribe for more insights on health, fitness, and celebrity culture!" Join us on a journey to explore the latest trends in health, wellness, and nutrition. Our channel is dedicated to providing you with evidence-based insights, practical tips, and engaging discussions on topics like intermittent fasting, healthy eating, fitness, and overall well-being. Whether you're a beginner looking to improve your lifestyle or a seasoned health enthusiast seeking new ideas, we have something for everyone. Subscribe for weekly videos that will inspire and empower you to take charge of your health! Don’t forget to hit the notification bell 🔔 so you never miss an update. 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