January Shred Rule #7: Low Carbs on Your Rest Days

Missed the Introduction to the January Shred? Click HERE.

Consume Less Than 40g of Carbohydrates on Your Rest Days

We are burning fat EVERY DAY while doing the January Shred and a rest day is not a rest day for fat burning! On the days you don't do Boot Camp or strength training, try to go as low carb as possible. You'll definitely need to plan ahead for these days as the majority of the foods you probably like to eat are loaded with carbs (I know that is the case for me). If you have to have a few carbs that is ok, but shoot for 40g of carbs or less on these days. You will also want to restrict your calories as much as possible on these days. All you are really looking for is lean protein, some healthy fats, and only carbs through your veggies (not starches like potatoes though). On low carb days you will probably be hungry and tired...basically, low carb days are no fun...but in 31 days they will all be worth it!

How I suggest you go low carb

You will have 2 to 3 low carb days per week. If you don't plan ahead of time for your low carb days, you'll inevitably struggle to stick to less than 40g carbs. I'd suggest trying to eat as few carbs as possible earlier in the day and saving the bulk of your carbs for dinner. Why? Because by the end of the day your body will be screaming for carbs, so if you only eat 10 during the day, you can eat 30 at dinner and you'll go to bed much happier. Also, I'd suggest not having low carb days back to back for adherence purposes. Try to alternate low carb days with regular days and it will be much easier for you to keep on track.

How you know if you are performing Rule #7 successfully

Pretty simple. Track your carbs and eat less than 40g on your rest days. If you eat more than 40g of carbs on a rest day, you don't get credit for completing rule #7 and no points for you!

Helpful Tip

A number of tips on your low carb days:

• Coffee is your friend! You may need some extra caffeine on these days because your energy levels will be lower due to the reduced carbs. Creamer, however, is not your friend. That is just sugar...which is carbs. So go black, or go very light on the creamer.
• Drink LOTS of water. This will help with your appetite.
• Go as low calorie as you can. Cut out any unnecessary snacks and just eat your meals.
• If possible, take your 30-45 minute walk during the fasted period of your day before you break your fast. This will increase your fat burning success because you are burning more calories while you are in a fat burning state.
• GET YOUR HEAD RIGHT! Stay disciplined and stick to the plan!