THE ULTIMATE FAT LOSS CHECKLIST by @muneeb.mash
This can be the last post I ever make. If you do these then there is no way you can't burn fat. Some of you might wanna screenshot this, I'm not kidding.
Obviously there are 2 components - diet and exercise.
As far as diet goes, research confirms that 1.5g protein/lb of bodyweight is essential if you want to burn fat.
Moderate carbs timed around workouts is also important. Since you are training, you need carbs to fuel you.
To burn fat, you HAVE to be a caloric deficit. Its a necessary condition.
Supplementing with L-Carnitine is a good idea. It transports fat cells into the mitochondria to be used for fuel.
In a caloric deficit, creatine can do wonders for giving you more strength during training.
BCAAs also provide you energy during workouts and keep protein synthesis elevated. Caloric deficit + BCAAs is a deadly combo for burning fat while keeping muscle.
As far as training goes, compound movements burn more calories than isolation moves. It triggers post-exercise oxygen consumption, or afterburn effect, which I talked about in a recent post.
You should train to maintain strength. In a caloric deficit, you will feel weaker. So instead of decreasing the weight, keeo it throws same and decrease the reps if you have to. But not the weight. Because in a caloric deficit, when you lose strength, you will lose some size as well. And we are not trying to lose muscle, we are trying to lose fat 😄.
Train for no longer than 45 minutes, especially for fat loss (because you ate in a caloric deficit). Keep it short and intense for best results.
HIIT cardio on rest days is an excellent idea for both fat loss and recovery.
Tag a friend that needs to see this and hit follow for more 👆
Here are some basic abdominal exercises.
Cable weighted exercises allow you to progress as you get better at contracting your abdominals. These exercises are great whether you are shredded or still new to the gym!
#tfctip hold your breath as you contract your abdominals, then proceed to do the movement, after each rep release the contraction and then breath out!
80 days out from competition number 1, QLD State Champions with @icnqld . With training intensity still high and calories getting lower, fatigue is starting to kick in.
PT with my awesome coach @bodybyleon really helped this morning. I walked in feeling flat and tired but that was soon changed after a chat, deadlifting and posing between sets.
After PT was a visit to the beautiful Kirsty from @hidden_physiques_bikinis to be measured up and pick out the fabric for my figure suit. Exciting times 😀💪🥇🏆👠👙