MELT

it’s here ……..

M E L T

MELT is a specific diet & training protocol based around the amazing benefits of intermittent fasting, carb and fat cycling, keto and HIIT training.


As we know there are hundreds of “diets” and training approaches that work and work well so what I’ve done is taken the proven researched benefits from each protocol and combined them into one program that WORKS.


For instance working out while in “Ketosis” burns body fat at an insane rate. We all know this , but who wants to never eat a carb again? It is also proven that certain periods of intermittent fasting cause the body to produce growth hormone up to 5x the regular level. This is the only scientifically proven way to increase growth hormone. GH is the “holy grail” of weight loss.


This is only a couple examples of the many many techniques I have combined to make such an amazingly effective fat MELT program!


I’ve been working on developing MELT for almost 2 years so I’m ECSTATIC to be launching it for you all!


This is by far the most effective fitness program that I’ve developed. The program was named MELT by my beta test group because of how fast the body fat is MELTING off them... and the name stuck !



M E L T

Program by Annie B



The science behind it ……..

MELT is a specific diet & training protocol based around the amazing benefits of intermittent fasting, carb and fat cycling, keto and HIIT training.


INTERMITTENT FASTING

Intermittent fasting (IT) is an eating pattern where you cycle between periods of eating and fasting.


Numerous studies show that it can have powerful benefits for your body and brain.

When you don't eat for a while, several things happen in your body.


For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible.


1- Intermittent Fasting Changes The Function of Cells, Genes and Hormones in the body.


Here are some of the most significant changes that happen in the body during extended hours of fasting.


•Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning


•Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, promotes better sleep, better skin, decreases irritability and stress


•Cellular repair: The body induces important cellular repair processes, such as removing waste material from cells. This waste material in cells can make fat loss very problematic


•Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease


2- Intermittent Fasting Can Help You Lose Weight and Belly Fat

intermittent fasting enhances hormone function to facilitate weight loss.


Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.


For this reason, short-term fasting actually increases your metabolic rate by 3.6-14%, helping you burn even more calories.


In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).


All in all study after study has proven that IT is a very powerful weight loss tool.


3- Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes


4- Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body


Oxidative stress is one of the steps towards aging and many chronic diseases


It involves unstable molecules called free radicals, which react with other important molecules (like protein and DNA) and damage them


Several studies show that intermittent fasting enhances the body's resistance to oxidative stress.


Additionally, studies show that intermittent fasting can help fight inflammation, another key driver of many common diseases and problematic symptoms such as stubborn weight loss and chronic bloating


5- Intermittent Fasting Induces Various Cellular Repair Processes


When we fast, the cells in the body initiate a cellular "waste removal" process called autophagy. This is vitally important as the average human can hold onto decay in cells for years on end without being aware of it. Cellular decay is the starting point of dozens of possible problems in the body.


Autophagy involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time.


Increased autophagy may provide protection against several diseases, including cancer, heart disease , Alzheimer's disease and dozens of others


6- Intermittent Fasting is Good For Your Brain


What is good for the body is good for the brain as well as the two work hand in hand to operate.


Intermittent fasting improves various metabolic features known to be important for brain health.


This includes reduced oxidative stress, reduced inflammation and a reduction in blood sugar levels and insulin resistance.


Several studies in rats have shown that intermittent fasting may increase the growth of new nerve cells, which has many proven benefits for brain function


It also increases levels of a brain hormone called brain-derived neurotrophic factor (BDNF) a deficiency of which has been implicated in depression and various other brain problems


7- Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer


One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.


Studies in rats have shown that intermittent fasting extends lifespan in a similar way as continuous calorie restriction.


In some of these studies, the effects were quite dramatic. In one study rats that fasted every other day lived 83% longer than rats who weren't fasted.


Although this is far from being proven in humans, intermittent fasting has become very popular among the anti-aging crowd.


KETOSIS

The ketogenic diet, referred to as "keto" by most who follow it, is a high-fat, extremely low-carbohydrate dietary plan whose goal is to change your metabolism.


The main objective is to kick-start ketosis, which is a metabolic state where your body burns body fat for energy (instead of carbohydrates and sugars ).


While many people turn to the ketogenic diet to lose extra pounds, the benefits of ketosis reach beyond weight loss.


In addition to helping you lose weight, ketosis may also increase your energy, improve your concentration, decrease inflammation and improve your blood sugar markers, reducing your risk of developing diabetes.


Using Carbohydrates for Energy

Your body likes to use carbohydrates for energy above all else. When you eat foods that contain carbohydrates, your body breaks them down into a simple sugar called glucose. Glucose enters your blood, which signals the release of a hormone called insulin from your pancreas.


When insulin gets into your blood, it attaches to glucose and does two things with it:

Some glucose is carried straight to your cells and burned off immediately for energy.

The rest is converted to glycogen, which is stored in your liver and your muscles for your body to use as energy later.


Getting Into Ketosis

If you're providing your body with a steady supply of carbohydrates, this process stays on repeat. As a result, any dietary fat that you eat gets stored in your body. On a ketogenic diet, you limit your carbohydrate intake enough to interrupt this process.


When your body doesn't have access to carbohydrates, it starts burning fat for energy instead. To effectively burn fat for energy, your liver breaks it down into fatty acids, which are then converted into substances called ketones. When you have ketones in your blood, you're in ketosis.


Benefits of Ketosis

The benefits of ketosis are far-reaching. Many people are drawn to the ketogenic diet for weight loss, but that's only the tip of the iceberg. Other benefits include:

•Increased energy


•Decreased body fat/increased muscle mass


•Decreased inflammation


•Decreased appetite/improved

satiety

•Improved concentration


•Improved sleep


•Better blood sugar regulation

(decreased blood sugar/improved insulin sensitivity)


•Reduced blood pressure and blood cholesterol


•Improved exercise performance


•Slowed disease progression of neurological diseases, like Parkinson's disease and Alzheimer's Disease


•Reduced severity and frequency of seizures in people with epilepsy


•Another benefit of ketosis is an unlimited supply of energy for your body. Your body can only store a certain amount of carbohydrates in your liver and your muscles, but there's no limit to the amount of fat it can store.


According to a report published in Nutrition Reviews in 2018, your body can store a total of 600 grams of glycogen, which is divided between the liver and your muscles. On the other hand, it can store as much fat as you give it.


In other words, if your body is burning carbohydrates for energy, it will eventually reach a point where it doesn't have any stored energy left; but if your body is burning ketones, you'll have an unlimited energy reserve.


The huge disadvantage of the ketogenic diet is the strict nature.


Although the benefits of being in Ketosis are beyond incredible ,getting into (and staying in) ketosis requires that you restrict carbohydrates indefinitely. That means that one day of going over your recommended carbohydrate needs can kick you out of ketosis.


You'll need to eliminate sweets, grains and alcohol for as long as you intend to remain in ketosis. As a result, many people find sticking with the diet long-term difficult. "Cheat days" or "cheat meals" are difficult to include in the plan as one high-carbohydrate meal can turn your body back to burning carbohydrates for energy, which can take days (and even up to a week) to reverse.


How we are making Ketosis work for us in MELT is by using our fasting period to go into Ketosis each day. During your Ketosis period we get our workouts in to take advantage of accelerated fat loss. You can still have carbs with your meals if you choose during your feeding window as long as you are fasting for long enough to reach Ketosis. Every person is different in the time that it takes to start producing ketones.


I suggest buying Ketone strips from Walgreens or Walmart to determine your Ketosis period each day.


CARB & FAT CYCLING

What is carb & fat cycling? This approach to nutrition where you alternate carb and or fat intake based on your goals.

You eat more carbs and or fats when doing so might benefit you (such as workout days), and reduce carb intake when your body doesn’t need as many.


Carb & fat cycling is a nutrition strategy in which you alter the amount of carbohydrates or healthy fats that you eat on a daily, weekly or monthly basis to maximize sports performance, to build muscle and lose body fat and weight.


An example of this would be if you are on an off day from the gym keeping your carbs very low that day because you will be be having a burn period to use them up so not consuming many will prevent the body from storing them as body fat. Another example of how we use carb & fat cycling on MELT is breaking your fast with a high fat meal so that you stay in Ketosis at the beginning of your feeding period to burn fat for a longer period of time.


Some proven benefits of carb & fat cycling are:

•Raising metabolism


•Increasing levels of your hunger-suppressing hormone leptin


•Boosting athletic performance and recovery


•Sparing protein that your body can use as muscle growth rather than for fuel


•Optimizing other hormones including testosterone and your thyroid hormones


HIIT TRAINING

What Is High-Intensity Interval Training?


HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. That being said it is perhaps the most time-efficient way to exercise.


Typically, a HIIT workout will range from 10 to 30 minutes in duration.


Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.


The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.


For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.


This would be considered one "round" or "repetition" of HIIT, and you would typically complete 4 to 6 repetitions in one workout.


Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.


Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provides many unique health benefits.


1. HIIT Can Burn a Lot of Calories in a Short Amount of Time


One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.


The researchers found that HIIT burned 25–30% more calories than most other forms of exercise.


2. Your Metabolic Rate Is Higher for Hours After Exercise


One of the ways HIIT helps you burn calories actually comes after you are done exercising.


Several studies have demonstrated HIIT's impressive ability to increase your metabolic rate for hours after exercise.


Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training.


In the same study, HIIT was also found to shift the body's metabolism toward using fat for energy rather than carbs.


Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running.


3. It Can Help You Lose Fat Faster


Studies have shown that HIIT can drastically help you lose fat.


One review looked at 13 experiments and 424 overweight and obese adults.


Interestingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference.


Additionally, one study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any dietary changes.


Perhaps more important was the 17% reduction in visceral fat, or the disease-promoting fat surrounding your internal organs.


Several other studies also indicate that body fat can be reduced with HIIT, despite the relatively low time commitment.


4. You Can Also Gain Muscle Using HIIT


In addition to helping with fat loss, HIIT could help increase muscle mass in certain individuals.


However, the gain in muscle mass is primarily in the muscles being used the most, often the trunk and legs.


5. Blood Sugar Can Be Reduced by HIIT


Blood sugar can be reduced by HIIT programs lasting less than 12 weeks.


A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise.


Based on this information, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes.


With MELT We incorporate HIIT style workouts while in Ketosis to Maximize fat burning


JOIN BIBA for the full step by step program !

www.bikiniironfitness.com


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