If you would like to get in contact or work with Rudy please contact him on social media. Body Transformation For Women: Only 90 Days to a New Bod! Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. 13.) All programs are downloadable products only, provided in PDF. Create a Body & Life You Love by Getting Out of Your Comfort Zone, https://inspiremefitandhealthy.com/what-to-eat-on-a-keto-diet/, https://inspiremefitandhealthy.com/intermittent-fasting-for-woman/. Research has also shown that high fiber diets may increase feelings of fullness in a given meal; again, this makes you less likely to over eat or quit your diet during the 90 day transformation (4). Journal of the International Society of Sports Nutrition, 11(1), 19. Over the past decade, I’ve researched every aspect of physique transformation, reading over 10,000 peer-reviewed articles and have successfully applied this to over 300,000 members around the world, along with personal clients including world gold medalists, NBA athletes, Hollywood Celebs and bikini models. The best part is both strategies have been proven to aid in fat loss but also to allow more dietary flexibility and enjoyment. Bell, E. A., Castellanos, V. H., Pelkman, C. L., Thorwart, M. L., & Rolls, B. J. Human kinetics. 2.) 10.) Recently, one study had participants supplement with fish oil for 3 weeks and noted an increase in fat oxidation and decrease in fat mass (17)! Dozens of studies have shown that high fiber diets can increase weight loss and even double it in some circumstances. Ultimately, who doesn’t want to eat more food, reduce hunger and cravings and generate more weight loss?! Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. (2009). (16). Essentials of Strength Training and Conditioning 4th Edition. Once you have your nutrition, training and cardio in check you’re almost on your way to a complete physique transformation! Slavin, J. L. (2005). Journal of obesity, 2011. 4.) Vegan vs Vegetarian – Which One is Healthier? Even in non-exercising conditions caffeine has been shown to increase energy expenditure at rest likely due to increased lactate and triglyceride production. Copyright 2017 © Rudy Mawer Consulting LLC. Follow Rudy on Instagram >>. (Eds.). Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. I’ve cherry picked the best of the best, giving you enhanced fat loss without compromising your health or bank account! Rudy has spent years developing his knowledge and experience to offer an elite level service that few other professionals can compete with. As I’ve touched on in previous female specific nutrition article to ensure proper weight loss you must be consuming fewer calories than you burn – that’s pretty simple, yet most often overlooked. You must consult with a medical / fitness professional before starting any new exercise / nutrition program. If you want my proven 90 day blueprint (some of what’s included is discussed above, plus A LOT more besides), with a full support group, personal help from me and full money back guarantee, you can claim this coupon below to save 85%. Try taking around 3-5g per day but ensure it is high in EPA/DHA (600mg + per 1 gram), two specific fatty acids that provide most of the benefits. 3.) Energy density of foods affects energy intake in normal-weight women. For example, 150LB individual would need to consume around 1500 to 1650 calories. In addition, whey protein can be taken as a meal replacement or when on the go. For fat loss, researchers theorize these effects are due to the fish oil’s ability to increase our own body’s ability to burn fat instead of storing it, impressive, right? Green tea is another top fat burning supplement that comes with a variety of health benefits. Finally, a high fiber diet feeds your gut and improves your healthy gut bacteria levels. Nutrition reviews, 56(12), 347-353. Another key nutrition tip when transforming your physique is to increase your fiber intake. Supplementing with probiotics has been shown to improve the ratio between your good gut bacteria and harmful gut bacteria. (1998). This, combined with my Metabolic Resistance Training, is going to guarantee you a head-turning 90 Day transformation! Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). The American journal of clinical nutrition, 51(5), 759-767. Take Green Tea To Enhance Fat Loss During the 90 Day Transformation. It can also be used as a meal replacement once per day to enhance fat loss and results during your 90 Day transformation. Cermak, N. M., de Groot, L. C., Saris, W. H., & van Loon, L. J. Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). Resistance training increases total energy expenditure and free-living physical activity in older adults. Take around 1.5 scoops of whey protein before and/or after a workout. Join 1000s of Females & Find the Best Plan for YOU, based on your Goals, Metabolism, Body type & Hormones, Determining Caloric Needs For Any Transformation, 4 Advanced Techniques For Fast And Effective Workouts, Back To Basics: Your Guide To A Sexy Back, 5 Fitness Mistakes I Wish My Clients Would Avoid, proven carb cycling 90-day diet plan here, Getting Back Into Fitness After Having A Baby, Diet and Nutrition Plan for a Bikini Body, Bikini Contest or Fitness Contest (with PDF), How to Exercise Around the Menopause to Achieve Your Fitness & Physique Goals (Evidence Based), 8 Reasons Intermittent Fasting Should Be Your Next Diet, 10 Strategies To Boost Daily Energy Immediately, Nutrition For Females: Why Women Should Eat Differently (You’ve Been Lied To! 9.) (1990). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. 1.) Why? British Journal of Nutrition, 110(09), 1696-1703. Additionally, it helps retain, and in some cases can even add, lean muscle tone, which is normally lost when dieting or using steady state cardio (10)! Rudy is an Elite Sports Nutritionist & Trainer working with Hollywood Celebrities, Elite Athletes, NBA players, WWE, Gold Medalists, World Record Holders, Models, Bikini / Fitness Competitors and Pro Bodybuilders. Fitness For Seniors – Exercise & Strength Training Musts, 15 Simple Beauty Hacks you can do at Home. Finally, I suggest you balance your carb to fat ratio on your activity levels, insulin sensitivity, hormones and overall carbohydrate tolerance. Journal of applied physiology, 78(3), 867-874. Unlike most other fat burners, green tea is unique in the sense that it aids in fat loss through three independent mechanisms. Firstly, green tea increases your metabolism, resulting in an increased amount of calories being burned daily. The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. Boutcher, S. H. (2010). I’ve discussed why your gut health is key in other blog posts, it actually lets you burn more body fat, reduces disease risk and improves how we utilize food for energy! Get a Body Transformation in 3 months – The Simple Way. High-intensity intermittent exercise and fat loss. When the elite of the elite need rapid results, they come to Rudy. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Price quoted for programs and packages are based on the date of publication. Karl, J. P., & Roberts, S. B. Over 7 years he has helped over 500 people around the world achieve long last physique transformations. Body transformations in 3 months… is that even possible? https://inspiremefitandhealthy.com/inspirations/resources/, How to Burn Belly Fat and Lose Your Muffin Top, Stretching for Back Pain: The Do’s & Don’t. Finally, green tea also works to reduce your hunger and appetite, which can cause a massive boost in fat loss if it helps you reduce your total daily calorie intake. I don’t promise results, I guarantee them! Carb and Calorie Cycling are two advanced dieting techniques which make the head-turning results of my 90 Day Bikini Transformation so unique. When taken post workout whey protein has been shown to increase muscle protein synthesis which aids in both muscle growth and recovery (13)! The hardest part of dieting is that typically when you restrict calories you struggle to feel full and so crave bad food. I don’t promise results, I guarantee them! The 20 minute HIIT workouts in my 90 Day Bikini plan allow for rapid fat loss with short time commitments. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Applied Physiology, 89(3), 977-984. Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Fish oil has been studied extensively for various health benefits including decreasing inflammation, increased fat loss, blood sugar control and even reducing the risk of cardiovascular disease. The Journal of nutrition, 139(2), 264-270. The American journal of clinical nutrition, 96(6), 1454-1464. One group of researchers demonstrated that, when taken pre-workout, caffeine spares muscle carb stores and increases fat oxidation during exercise (11). Log in, Low in Calorie Foods You Need for Weight Loss. Artificial Sweeteners vs Sugar – Which is Better? Please read the terms and conditions in full before purchasing. For those looking to limit their caffeine or stimulant consumption green tea is an alternative. Energy density, palatability, and satiety: implications for weight control. ), Insulin Sensitivity – The Ultimate Guide and 10 Ways To Optimize It, Essential Things To Know About Successful Diets And How To Master Them. You will basically perform lots of supersets, dropsets and other advanced methods to increase the workout density and torch body fat! 12 Week Transformational Journal by Clicking Here. This makes the whole process harder, especially when it has to last a whole 90 days! Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. HIIT is classified as periods of short bouts of intense training (6 seconds – 90 seconds) followed by long rest intervals lasting 2-3 minutes. Lower energy dense foods will allow you to eat more actual volume, increasing your level of satiety and enjoyment during the 90 days. 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