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Diet & Workout Tips to Lose Fat
A fat loss program doesn’t have to mean endless boring cardio sessions and light weight, strengthening exercises. No way. In fact, you can do all your training in 45 minutes or less, if you build a better body with an effective exercise method.
Here’s the theory behind the program:
* Interval training instead of long endurance training is a better method to use for “ripped” because it increases metabolism (energy expenditure) to a greater degree off-season -exercise time and therefore burn more calories throughout the day than a session. aerobic exercise
* Weight training helps maintain lean body fat (muscle) and improves appearance, so everyone should incorporate resistance training into their workouts!
* This program allows you to spend less time in the gym but requires a greater effort than regular exercises (due to the short rest period)
*Sprinting is probably the most effective interval activity for weight loss (see below)
* for resistance training, use light loads, short breaks and supersets of alternating muscle groups, basically, this is CIRCLE TRAINING, BUT / it works!
* Do all exercises (intervals and weights) with full MENTAL FOCUS
FOR ALL WORK
: warm up with 2 sets of the first exercise in each new area
: Each set should be done with a weight that allows ~8 repetitions
: ZONE TRAINING cuts down on time between sets & uses more energy
: do 1 exercise and move directly to the next one
(Go through the entire range at once or do two exercises for 2-3 sets before moving on)
: walk through the area as many times as desired OR as long as there is time (25 minutes max)
: emphasizes exercises that require more muscle mass and allow you to use more weight
Sample full body workout
Squat OR Leg press …. superset with …… Dumbell Shoulder press
Split Squat or Lunge… superset with Dumbbell Chest Press
Climbing… superset with Mountain Climbers
Limit abdominal exercises to 10 minutes a day because your time is better spent exercising larger muscles OR doing “intervals” to improve metabolism and expend more energy.
INTERVALS (20 minute intervals)
* high activity followed by a lower period
* Intervals increase metabolism and help speed up training sessions
* on stationary cycle: warm up for 5 minutes, then go hard for 30s and slow for 60s, repeat 6 times, cool down for 5 minutes
* sprinting: warm-up for 5 minutes; run hard 60 seconds, rest 60 seconds, repeat 5 times, cool down 5 minutes
food
Losing fat through exercise and calorie restriction is essential for optimal abs. This means that the energy that comes out is greater than that that comes in and this should lead to a decrease in body fat. If only it were that simple! Here are some more advanced tips…
* Remove 200 to 500 calories per day depending on your current calorie intake. Calories should come only from carbohydrate sources, preferably simple carbohydrates (sugar and processed bread, etc.).
* Reduce your intake of junk liquids such as pop, alcohol, and sugary juices. Increase water (3L per day) and eliminate all sources of calories. Get essential vitamins through food sources and supplements.
* DO NOT starve yourself because too much calorie restriction can lower your metabolic rate and get your body used to storing energy instead of expending it.
* When trying to lose weight, keep protein intake to 1.2g/kg to prevent loss of lean body mass (muscle).
* Record your food in a food diary. This will help you balance your nutrients and calories.
* Basic performance in skin measurement and body analysis, not bathroom-level reading!
* Consider consulting with a registered dietitian to determine specific foods to help you achieve your training goals.
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