Day 18:Active Rest & Abs

I mentioned it before, but you can shake up all aspects of your program for better results. For example, consider performing a different type of cardio today. It’ll get you out of your cardio rut, and it may help stimulate your body for better fat burning, in addition to boosting metabolism.

Also include abs if that’s your weakness. I recommend including one that works from the top of your abs as well as one where the action comes from the lower end. I’m mixing up the moves I’ve recommended in the previous weeks, but choose the moves that work best for you.

EXERCISE	SETS	REPS	COMMENT
Early morning cardio	1	25 minutes	Perform this session upon waking on rest days before consuming food.
Kneeling cable crunches	4	15–20	Choose a weight that allows you reach failure in this rep range. Rest only about 30–45 seconds between sets.
Lying bench leg lifts	4	15	Emphasize using your lower abs to raise your legs. Keep rest to 30–45 seconds between sets.
Post-workout cardio	1	25 minutes	You can perform this one at any time of day so long as it’s at least 3 hours or so after your previous session. Make sure you’ve had at least one whole-food meal between these cardio sessions.

TIP: If everything is going well but you feel a bit depleted, you can add a cheat food to your Meal 5 or 6 today. Keep your main meal clean, but add a 100–200-calorie food that you’ve been craving. This can be anything from a big piece of cheese to a cookie—just make sure you don’t choose a food that encourages you to cheat beyond this amount.

FAT-MOBILIZING SUPPS: L-CARNITINE

Research shows that carnitine, a compound derived from amino acids, helps release stored fat that you can then use for energy. You’ll perform your morning cardio before consuming calories to encourage fat release. Getting in L-Carnitine before cardio supports the release of free fatty acids providing energy on an otherwise empty stomach. It does the latter by transporting fatty acids into your cells where your mitochondria—the engines in your cells—oxidize them to promote energy. Carnitine also promotes post-exercise recovery.

FOR BEST RESULTS: Take 3–4 servings of L-Carnitine each day—get in one before each of your cardio sessions. You can take another dose of L-Carnitine before your weight-training session or immediately after if you’re performing cardio right after your weights workout.