13 Jan
Blog

The Most Surefire Types Of Belly fat That Work Like Magic

As a woman, are you afraid of putting on a bikini on the beaches of Goa? Well, you are not the only one with this problem. Women often worry about their stubborn belly fat, which they believe they can reduce through exercise and frequent gym visits. This is absolutely a myth. Exercising regularly will keep you physically fit, but it will not guarantee you a flat stomach, which is every girl's dream. An increase in belly fat in women is considered a sign of aging. Belly fats tend to increase when the levels of estrogen in the body decrease. Estrogen affects where fat is distributed in the body. The rise in belly fat in apple or pear shape can be genetic.

In this article, we're going to discuss a few Types of belly fat commonly seen in most women. We'll also give you information on how to get rid of them in just a few steps.

What types of belly fat are there?

1. Stressed stomach

We can tell from the name that this type of belly fat is caused by stress. When a person is stressed, their body increases cortisol levels. If the cortisol level stays high for a long time, there is a high possibility of obesity. The excess fats of this type accumulate in front of the abdomen and navel area. In this case, if you try to touch your belly, you will feel that it is much harder than soft.

To protect yourself from falling victim to a stressed stomach, find ways to relieve stress, reduce your coffee consumption, and try to eat more foods high in magnesium. You can also indulge in yoga and meditation to help get rid of this type of belly.

2. Hormonal belly

A pillow-like feeling on either side of your stomach is considered a hormonal failure. Conclusion: A woman can gain weight for several reasons, and it may be due to PCOS and hypothyroidism. If you suspect weight gain as a result of hormonal failure, see your gynecologist today.

You can certainly avoid that Kind of belly fat by eating low-fat foods, avocados, fish, nuts, and eggs.

3. Bloated belly

Puffy bellies occur due to poor diet. With this type of belly fat, the belly stays flat when you wake up in the morning while it appears over time in the afternoon. This generally happens because of the presence of multiple gases in the intestines in our stomach, which also causes indigestion.

To get rid of a bloated stomach, try maintaining a balanced diet, avoiding carbonated and carbonated drinks and soda, and changing your eating habits to small portions rather than large meals. You can also do more cardio exercises and try to get a good night's sleep. Proper sleep of at least 7-8 hours is essential for the body.

The bottom line

An increase in belly fat is a common problem that almost all women face. Alcohol belly and a mom’s belly are two different things Types of belly fat in women. They remain concerned about these types of fats and often wonder how to get rid of them. You don't have to exercise or exercise excessively and overwhelm your body for something it's not used to. Instead, you can follow some simple steps as mentioned in this article and get rid of those stubborn belly fat. Slight changes in your diet, avoidance of certain foods depending on the type of belly fat, and little exercise can make a world of difference in your body.

It is recommended not to undergo cosmetic abdominal fat surgery as it can briefly affect your health in a number of ways. You may have difficulty breathing and an increase in your cholesterol level. this Kind of belly fat must be reduced.

Frequently asked questions [FAQ]

1. What is an alcohol belly and how can we avoid it?

A person who consumes a lot of beer is likely to have an alcoholic stomach. The easiest way to avoid this type of belly is to cut down on your alcohol consumption and consume more fruits and vegetables.

2. How can we reduce our belly fat in general?

There are tons of ways to reduce your belly fat. Some of them are mentioned below:

  • Eat a well-maintained and healthy diet
  • Avoid sugary drinks with artificial sweeteners
  • Make exercise a part of your daily routine, but don't put too much pressure on yourself
  • Always keep an eye on your calorie count and portion size.

3. What problems can we face if we opt for cosmetic abdominal fat surgery?

In short, when a person undergoes cosmetic abdominal fat surgery, the following problems may arise:

  • Heart disease
  • Type 2 diabetes
  • High blood pressure
  • Abnormal cholesterol levels
  • Difficulty breathing.
17 Aug
Blog

How Lifting Weights Burns Fat

A new study adds to the evidence that resistance exercise has beneficial effects on fat loss.

The results of a new study from the University of Kentucky College of Medicine and the College of Health Sciences add to the growing evidence that resistance training has unique fat loss benefits.

The study by the Department of Physiology and Center for Muscle Biology1 published in the FASEB Journal found that resistance-like training regulates fat cell metabolism at the molecular level.

Continue reading

10 Aug
Blog

How Lifting Weights Burns Fat

A new study adds to the evidence that resistance exercise has beneficial effects on fat loss.

The results of a new study from the University of Kentucky College of Medicine and the College of Health Sciences add to the mounting evidence that resistance training has unique fat loss benefits. The study by the Department of Physiology and Center for Muscle Biology [1] published in the FASEB Journal found that r

Continue reading

24 Apr
Blog

Simple Ways To Reduce Belly Fat

In order to reduce belly fat, we need to understand a few things about fat first, so two main types of fat play a role in our scenario: 1] white fat, 2] brown fat.

White fat is the one that builds up in your stomach and even other parts like your arms and legs. It turns out to be the cause of obesity and other health complications like heart disease, blood pressure, asthma, etc. This makes it possible for us to find ways to reduce it.

While brown fat is commonly known as good fat, which is abundant in mitochondria, which internally creates heat by burning fats and calories.

In short, to reduce belly fat, you need to aim to convert white fat into brown fat.

White fat can be turned into brown fat by changing your routine and eating habits. And here's some good news for you: belly fat is very easy to remove.

Here is a reliable guide with 10 effective tips to help reduce belly fat with simple changes in routine.

1. Avoid foods that contain trans fats

Trans fats are a form of unsaturated fat. They are notoriously unhealthy. Artificial trans fats can increase your risk of heart disease because they raise bad cholesterol without increasing good cholesterol levels. Partially hydrogenated vegetable oils are the greatest source of trans fats in your diet because they are cheap to make and have a long shelf life.

In order to reduce belly fat, you need to avoid such vegetable oils and those foods that contain trans fat. Even if you are not planning on reducing belly fat, controlling and reducing the amount of trans fat remains a healthy idea.

Foods that contain trans fats – baked goods such as cakes, cookies and pies, frozen pizzas, chilled dough, fried foods.

2. Eat a lot of soluble fiber

Soluble fibers break down in water and frame a gel-like material called viscous. It slows down how quickly the stomach releases digested food into the intestines and helps reduce appetite. It can also help lower blood cholesterol and glucose levels.

Foods that contain soluble fiber: oats, beans, apples, carrots, barley

3rd Avoid too much alcohol

Alcohol within limits has its advantages. However, consuming alcohol above a limit has many disadvantages as alcohol affects metabolism, which in turn stores carbohydrates and fats in the body during the process.

Reduce alcohol consumption to a limit or avoid it completely to reduce belly fat faster.

4th Eat a high protein diet

This plays an important role in reducing fat or weight. Protein is the most important nutrient of all. It increases metabolism which helps in burning calories in the body.

In addition to this, it also helps reduce appetite and make you feel full, so ultimately you are consuming fewer calories than you were before.

Foods that contain protein meat, dairy products, nuts, legumes, eggs

5. Avoid sugary foods

Sugary foods were a major cause of fat build-up in the body. They provide the body with a high amount of sugar and minimal or no nutrients. Consumption of sugar can cause blood sugar levels to rise and hyperglycemia, which in turn can cause harm to your body, including an increase in fat. It also leaves less wiggle room for your healthy diet in your routine.

You should avoid consuming a lot of sugar and include protein and fiber in your diet to reduce belly fat or other fat.

6th Sleep well

Lack of sleep increases levels of a hunger hormone called ghrelin and lowers levels of the fullness hormone leptin, which leads to overeating, and thus you can gain more weight and fat.

To keep these hormones at a level, one should sleep at least 7 hours a day. With sleep, we recommend a healthy and healthy sleep.

7th Include apple cider vinegar in your diet

Apple cider vinegar helps in lowering blood sugar levels and promotes satiety. Take 15-30 ml of apple cider vinegar and dilute it in a little water.

8th. Consume fewer carbohydrates

Consuming fewer carbohydrates will reduce appetite. A low-carbohydrate diet is designed to induce the body to burn stored fat for energy, which leads to weight loss.

9. Practice, practice and practice

Add some cardio to your routine to make the process of burning fat faster. All you need is consistency for better, faster results.

Effective exercises include walking, running, jogging, and swimming.

10. Control over stress

During stress, the body produces a hormone called cortisol. This increases your appetite. This can cause cravings for both sweet and salty foods.

Excess cortisol can also lower testosterone levels, which in turn decreases muscle mass and slows the body's ability to burn calories.

01 Apr
Blog

Most Effective Exercises to Lose Belly Fat

Most people long to find the best ways to burn fat instantly. Regardless of which tips and tricks they try, they always have the same fat weight. Obviously, losing belly fat is quite a challenge, but you can turn it into a cake with the right techniques.

Today we are going to help you find the most practical and easiest exercises to lose belly fat instantly. Let's get into that now!

Turkish getting up

Hold a kettlebell in both hands and lie on your feet. Roll onto your back and push the kettlebell up with both hands. Continue until the weight is stable on the loaded side. Now let go of your free arm and leg at a 45-degree angle. Slide the heel of the loaded side closer to your butt.

Now hit the kettlebell up with the loaded arm and roll it onto your free forearm. Do not shrug your shoulder towards your ear. Make sure your chest stays wide open. Now flatten your elbow on the floor and raise yourself to a sitting position. Weave your front leg backwards. Now try to protect your knees and chin on your hind leg. Also try to straighten your arms. Try pivoting your back knee and holding your back toes on the floor, then take deep breaths. Now get up.

Overhead medicine ball pops

Stand up with your feet hip-width apart. Also, try holding a medicine ball with both hands. Reach over your head with both arms and stretch your body out. Hit the ball forward and down on the floor. Extend your arms toward the floor as you slam, and don't be afraid to bend your knees as you turn around. Squat to pick up the ball, then stand up again.

Running on a slope.

Walk or jog on an incline for five to 10 minutes. Try flying another 10 minutes, then pick up your pace and start running. Spend five minutes running, then drop your rate back down to one run. Continue training with five to ten minutes of jogging and five to ten minutes of running. Try this for at least 30 to 45 minutes for best results. It always works.

Medicine ball burpees

Stand with your feet shoulder-apart and hold a medicine ball in both hands. Pull the ball over your head and hit it on the floor as hard as you can. Hold on and sit back on your bum while you strike. Now, when you turn around, try to bend your knees. Put your hands on the floor outside of your feet and jump back into a plank position. Align your body. Then hop back on your feet and make it look like you're crouching. Now hold the ball again and push it over your head. Stretch your body and stand tall. Repeat the workout for the best exercises.

Russian twins

Sit straight on the floor and bend your knees. Also, keep your feet off the ground. Hold the medicine ball with your hands at chest level. Lean back with a long and high back. Also, keep your torso at a 45-degree angle and keep your arms just inches from your chest. Now turn your upper body to the right and take a break. Also, try to squeeze your right oblique muscles. Then turn your torso to the left and take a break.

frequently asked Questions

1. Can I lose weight by jogging or yoga?

Yes. Both yoga and jogging are effective methods of burning body fat. You can also try adding a daily diet to your eating routine for the best results right away. It works like never before.

2. How can you burn calories faster by spreading out?

Try adding jumps to your sprawl exercise to burn plenty of calories. It works like magic for everyone.

3. Are these workouts helpful?

Yes. All of these exercises for losing belly fat are exciting and helpful. You can run them to learn more.

06 Feb
Blog

How to Snack Fat | Breaking Muscle

Is It a Good Time to Start a Keto Diet? Fat Snax can help.

If the spread of Covid-19 has motivated you to take extra care of your health, research the keto diet should be.

We can tell you that the keto diet will help reduce inflammation and induce metabolic correction to help boost your immune system. However, if you want more specific information, please refer to the US National Library of Medicine.

If you're used to snacking all day, sticking to a strict diet isn't easyespecially if you have side effects like the keto flu or are just feeling tired.

Hopefully the information in this article will help you combat fatigue, enjoy delicious snack alternatives, and try this recommendation out.

Craving for Carbohydrates on Keto?

Fat Snax, a keto-friendly snack that I think tastes like Cheezits and Sun Chips.

Personally, I think the Fat Snax almond flour crackers are the bomb!

Fat Snax, a keto-friendly snack that tastes like Cheezits and Sun Chips

Not only were they able to cut the carbohydrate count to 3 grams, but they were also able to reproduce the taste of the snacks that most of us ate as adults.

However, if you are wondering how legit these crackers are, here is a roundup of how great they were when I ate three packs in one sitting.

  • They didn't fall apart and made a mess on my desk. I don't know about you, but I like having a clean desk. I prefer not to bother with stains, especially when it comes to my keyboard and the pages of books I have opened.
  • These crackers have a lot of flavor. I tried all three flavors in one session and none of them are tasteless.
  • I dipped them in sauces and they didn't break. If you enjoy a side of salsa or guacamole with your fries and crackers, this is the place to go. They won't make you wet.

Overall, I would give 8 out of 10 for taste, concept and ease of use. Make sure to seal the bag if you want to save the rest for later.

06 Feb
Blog

How to Snack Fat | Breaking Muscle

Is It a Good Time to Start a Keto Diet? Fat Snax can help.

If the spread of Covid-19 has motivated you to take extra care of your health, research the keto diet should be.

We can tell you that the keto diet will help reduce inflammation and induce metabolic correction to help boost your immune system. However, if you want more specific information, please refer to the US National Library of Medicine.

If you're used to snacking all day, sticking to a strict diet isn't easyEspecially if you have side effects like that Keto flu or just being tired.

Hopefully the information in this article will help you combat fatigue, enjoy delicious snack alternatives, and try this recommendation out.

Craving for Carbohydrates on Keto?

Fat Snax, a keto-friendly snack that I think tastes like Cheezits and Sun Chips.

Personally, I think the Fat Snax almond flour crackers are the bomb!

Fat Snax, a keto-friendly snack that tastes like Cheezits and Sun Chips

Not only were they able to cut the carbohydrate count to 3 grams, but they were also able to reproduce the taste of the snacks that most of us ate as adults.

However, if you are wondering how legit these crackers are, here is a roundup of how great they were when I ate three packs in one sitting.

  • They didn't fall apart and made a mess on my desk. I don't know about you, but I like having a clean desk. I prefer not to bother with stains, especially when it comes to my keyboard and the pages of books I have opened.
  • These crackers have a lot of flavor. I tried all three flavors in one session and none of them are tasteless.
  • I dipped them in sauces and they didn't break. If you enjoy a side of salsa or guacamole with your fries and crackers, this is the place to go. They won't make you wet.

Overall, I would give 8 out of 10 for taste, concept and ease of use. Make sure to seal the bag if you want to save the rest for later.

02 Oct
Blog

9 Best Upper Back Body Exercises To Get Rid of Back Fat

Out of a million exercises it is difficult to find one for any part of the body. If you want to lose fat on your upper back, you should either do all of the workouts that help reduce fat or you should do upper back workouts. However, there are some upper back workouts that will help you define the muscles of that particular area. Combine them with cardio and build a great upper back. Cardio helps in eliminating body fat. You can also use weights in these exercises. Feel the muscles being trained during this exercise.

1. Pullups

Upper back pull-up workouts

Pull-up is the best upper back workout to tone your back and shoulders as well. Pull-up also has many variations. If you've been doing the normal pull-up for a long time, you need to try the variant. To do the push-up, you need to grab the bar and then pull your body up until your chin is above the bar. Add weights to your pull up to make it more challenging.

2nd row of dumbbells

Upper back dumbbell row workout

You will need a bench for this exercise. Put one knee on the bench and bend forward slightly. Keep your back flat. Grasp the dumbbell and move it backwards, bending your elbows. Then straighten your arms. Feel the muscles engaging as you move. After a while, increase the weight and increase the number of repetitions as well. These upper back workouts for women are very simple.

3. Pushups

Push-up upper-back workouts

This is quite a famous chest working exercise, but it also affects back fat. Get into the push-up position and keep your hands wider than shoulder width. Lower your body and intervene in your back muscles. This upper back workout also shapes your chest, shoulders, biceps, and triceps.

4. Jump rope

Skipping rope upper back training

Cardio exercise is the best upper back workout when it comes to losing fat. Cardio exercises Work all over your body. Skipping is one such exercise that will help you tone your shoulders and back, and lose those extra crabs that you have all over the place. Do the exercise for a long time. You can also insert variations to increase the challenge.

5. Renegade Row

Renegade Row Upper Back Workouts

Get into a plank position and hold the dumbbells in both hands. Keep your body straight. Pull your one hand back toward your chest for a few seconds, then hold the weight in the previous position. Do the same with the other hand, remembering to use your back muscles during the exercise. After a while, increase the weights and the number of repetitions as well. This upper back dumbbell workout will give you the best results.

6. Chicken wings

Chicken wings upper back workouts

It is the simpler modification of the fly exercise. Take the weight and stand up straight with your wrists facing each other. Your hands are your flaps. Lift them by your side, then bring them down to the primary position. Continuously move the exercise with only your elbows and keep the weights highlighted. This best upper back workout will help you tone your back.

7. Front and lateral raise combo

Front-lateral-raise-upper-back workouts

It's one of the best upper back workouts. For this exercise, you need to hold the dumbbells in both hands. Hold the dumbbells in front. Your hand must be straight. Now lift the front dumbbells until they are in line with your shoulders. Hold for a few seconds, then lower your hands. You can also keep your hands by your sides. Raise and hold your hands for a few seconds, then lower your hands. Gradually increase the weights along with the number of repetitions.

8. Flip Grip bent over rows

Flip-grip bent over row workouts for the upper back

These are very similar to the combination of front and side elevation. To do this upper back workout, you need to bend your body at the front of your waist. Hold the dumbbells while you bend your knees slightly. Make sure the dumbbells are hanging right in front of you and your wrists are pointing forward. Move the dumbbells up by bending your elbows and bringing them closer to your chest. Slowly lower the dumbbell back to the starting position. Twist your wrists and repeat the movement. Consider increasing the number of repetitions.

9. Upright lines

Workout with upright rows and upper back

Hold a dumbbell in both hands. Keep your body straight. Let the dumbbells rest on your thighs. Raise the dumbbells in a straight line closer to your chest. In the end, your elbows will be higher than your shoulders. Pause for a few seconds, then lower the dumbbell back to its starting position. Increase the weight and number of reps over time. Keep your back straight and maintain correct posture.

It is very important to focus on your back. Most people neglect their back. It's useful for improving your posture. The exercise will also help you with this Shape your shoulders, Chest and arms along with the back fat. Improved posture will help you look good and confident. Try the exercises and let me know how they affect your body.

25 Jul
Blog

The 12-Week Workout Designed to Amplify Fat Loss

If you want to improve muscle definition and accelerate your way to washboard abdominal musclesThen use this fat-loss-specific, three-phase, muscle-preserving training system. Everyone is wondering what to do after the COVID lockout.

Tom MacCormick has put together a great article that describes how you can make profits again. This inspired me to put together this special piece for the guys out there who just want to drop this unwanted COVID-19 fat gain.

Now that more and more gyms are reopening, many guys want to get back in shape quickly.

This simple, effective methodology increases energy consumption session by session and leaves you in a sweat pool – You can expect to be done in less than 45 minutesprovided you do proper physical preparation before starting.

The goal is to increase energy consumption over timeand that starts with the efficiency of mobilizing and using energy via the mitochondria. It shows that increasing muscle / strength endurance quality shows the more positive effects by increasing mitochondrial density. 1

The more mitochondria we have in our cells, the faster we can lose fat and improve muscle development. People who participate in this type of training increase the total content of GLUT-4 transporters in the trained muscle. This means that there is an increased maximum capacity for glucose transport in the trained muscle. 2

This increase in mitochondria is the reason why phase 1 should prepare you for the successive training phases.

During each phase, the intensity and density increase in each primary exercise and phase.

the main goal

The goal of any fat loss-specific programming is to increase the amount of work (density) that is done in each successive training phase.

This is a great workout that is used in most phases of my new client's initial fat loss. From the start, my clients' programs have been designed to increase energy delivery by manipulating multiple variables to complement the efficiency of energy production and fat mobilization.

In every fat loss program, we need to address three key components:

  1. Increase the intensity and quality of lifting.
  2. Increase the training volume in every training phase.
  3. Increase the density of training for each successive phase.

Phase 1 – weeks 1-4

The lower / upper superset

Phase 1 – How it works

By switching between a lower and an upper body movement, we can do more work while one muscle is resting and another is working. This constant shift of the muscles:

  • Pays more attention to the body
  • Increases energy consumption
  • Equivalent to burning more calories

Exercises like deadlifts, bench presses, squats can be useful, but are not necessary. As we know, there will be an improvement in the first 2-3 weeks of a new training program from a neuromuscular adjustment point of view before substantial muscle growth can occur

It is therefore important to choose movement patterns that you can use to make progressScore them from the first phase so that you can make even greater progress in the successive phases.

If you don't feel well, don't squat. If you're not comfortable with deadlifts, don't lift. It's easy; You want a result. Do not do things that could prevent you from achieving this result.

Phase 1 – directions

Carry out each training (A&B) twice a week. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You complete the required number of sets for the A series before moving on to the B series and then the C series of exercises.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

Phase 1 – training plan, weeks 1-4

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Phase 1 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

The 12-week training to increase fat loss - training, weight lifting, fitness, training, weight loss, fat loss, squats, deadlifts, abdominal muscles, bench press

Phase 1 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

Courtesy of The Physique Coach

Phase 2 – weeks 5-8

The lower / upper superset step loading method

Phase 2 – How it works

After the same suit as phase 1, phase 2 changes with a slight adjustment between a movement of the lower body and the upper body. The adjustment shifts the intensity of the weight that is raised during the primary exercises, as well as an increase in workload.

The step loading method is simple; With each set, you decrease the number of repetitions and increase the weight (intensity) to call these high-threshold motor units. While it is important to lift hard, the goal is not to lift as hard as possible or to come very close to failure on the first set of exercises.

As the groups of eight advance, look at how shortly before the failure you use a 2-RIR approach for these sets. This just means that you are using a weight that allows you to do the reps of 8 but still have two reps in the tank.

The exercises in this phase continue with the same exercise style as in the previous phase, with some angles or types of equipment used being slightly different.

Phase 2 – directions

Carry out each training (A, B, C) in sequence. Double each week and keep spinning as you will see below. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You will complete the A series before proceeding with the B series and then with the C series.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

The step-load method is therefore used in the A-series Make sure you join in and increase the intensity after hiring.

Phase 2 – training plan, weeks 5-8

Week 5

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesdayy – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Week 6

  • Monday – Training B.
  • Tuesday – Training C.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Week 7

  • Monday – Training C.
  • Tuesday – Training A.
  • Wednesday – Active recovery
  • Thursday – Training B.
  • Friday – Training C.
  • weekend – Active recovery / rest

Week 8

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Phase 2 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training C.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 3 – weeks 9-12

6-12-25 Body Comp method

Phase 3 – How it works

Three exercises are used for each muscle group, which are divided as a tri-set into the following format:

  1. Rib cage and back
  2. legs
  3. Shoulder and arms

The goal of this phase is to use it at the peak of our fat loss efforts and increase the density of each session, accumulate a ton of lactic acid and cell swelling.

This does not mean that you only chase the pump each time you exercise. It is important to adjust the number of repetitions to the weight being lifted to maintain an intensity level, especially during the first exercise with six repetitions.

Pay attention to the pace used in each exercise as this also determines the training response we are looking for:

  • Maintain the intensity.
  • Keep up the pace.
  • Keep the tension up.
  • Don't leave anything in the tank.

Tip:: Try not to reduce the working weight used in this phase. If you feel tired on some days, just use the rest technique for five seconds and do the required number of repetitions to finish the set.

The great thing about this phase is that you can follow the standard rotation of the workouts and then choose the second session of your choice.

  • Do you want to work on your chest and back or do you want to improve those delts and arms?
  • The goal is to complete all three workouts and add the 4th workout of your choice.

I'll outline the three different scenarios in which the focus can be different.

Phase 3 – training plan, weeks 9-12

Week 9

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 10

  • Monday – Legs
  • Tuesday – Chest, back
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 11

  • Monday – Chest, back
  • Tuesday – shoulders, arms
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 12

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Phase 3 – chest and back

Courtesy of The Physique Coach

Phase 3 – legs

Courtesy of The Physique Coach

Phase 3 – shoulders and arms

Courtesy of The Physique Coach

Strategic nutrition

We all know that no matter what exercise method you use, the bottom line is how you organized your food intake. While it's mostly about the training system itself, there is a special diet periodization that works incredibly well with this approach.

For those who want a little more information on how nutrition can affect your physique and performance, I also gave some in-depth background information on exercise nutrition in this article.

Otherwise, just follow the guidelines below.

Phase 1 – nutritional goals, weeks 1-4

In phase 1, you want to take a low-carb approach. These first four weeks are intended to help improve insulin sensitivity, glucose transport and mitochondrial density.

Although there are several ways to classify a low-mod carbohydrate approach, I'll keep it simple and base it on a percentage of total food intake.

  • protein – 35%
  • carbohydrates – 20%
  • Fats – 45%

For example, an 80 kg man with a TDEE of 2,200 kcal would be hired as follows:

  • protein – 0.35 x 2,200 = 770 kcal divided by 4 = 192 g
  • carbohydrates – 0.2 x 2,200 = 440 kcal divided by 4 = 110 g
  • Fats – 0.45 x 2,200 = 990 kcal divided by 9 = 110 g

Phase 2 – Nutrition Goals, Week 5-8

Phase 2 will be a decrease in fats and an increase in carbohydrates to further improve insulin sensitivity and glucose transport by appropriating the increase around our workout. This also serves to condition the absorption of glucose and amino into the muscle cells while increasing performance.

  • protein – 35%
  • carbohydrates – 30%
  • Fats – 35%

Let us assume that after 2,200 kcal of food from the 80 kg man he removed 200 kcal for phase 2:

  • protein – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • carbohydrates – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • Fats – 0.30 x 2,000 = 600 divided by 9 = 67 g

Over the past four weeks, we'll be following the same trend as in phase two, with a reduction in fats but a percentage increase in both protein and carbohydrates.

Phase 3 – Nutrition Goals, Week 9-12

If he continues with the 80 kg man and assumes that he will drop another 200 kcal, his nutritional goals would be the third phase:

  1. protein – 0.4 x 1,800 = 720 divided by 4 = 180 g
  2. carbohydrates – 0.4 x 1,800 = 720 divided by 4 = 180 g
  3. Fats – 0.2 x 1.800 = 360 divided by 9 = 40 g

This last phase culminates in the scope and density of the planned training sessions. Due to the high volume, the Timing of carbohydrates around your workout will be crucial. The insulin sensitivity, the glucose transport and the distribution of the nutrients have been prepared for this, so you can expect some crazy pumps.

References::

  1. Tanaka, H., Swensen, T. "Influence of strength training on endurance performance." Sport Med. 25, 191-200 (1998).

  2. Tiidus, Peter M & Houston, Michael E., 1941-2008. (Author.) & Tupling, A. Russell, 1970- (Author.) "Biochemistry Primer for Exercise Science (4th edition)." Human Kinetics, Champaign, Ill, 2012.

  3. Toshio Moritani et al. "Neuromuscular adjustments in the acquisition of muscle strength, strength and motor tasks." Journal of Biomechanics, V. 26, Supplement 1, 1993, p. 95-107.

24 Jul
Blog

The 12-Week Workout Designed to Amplify Fat Loss

If you want to improve muscle definition and accelerate your way to washboard abdominal musclesThen use this fat-loss-specific, three-phase, muscle-preserving training system. Everyone is wondering what to do after the COVID lockout.

Tom MacCormick has put together a great article that describes how you can make profits again. This inspired me to put together this special piece for the guys out there who just want to drop this unwanted COVID-19 fat gain.

Now that more and more gyms are reopening, many guys want to get back in shape quickly.

This simple, effective methodology increases energy consumption session by session and leaves you in a sweat pool – You can expect to be done in less than 45 minutesprovided you do proper physical preparation before starting.

The goal is to increase energy consumption over timeand that starts with the efficiency of mobilizing and using energy via the mitochondria. It shows that increasing muscle / strength endurance quality shows the more positive effects by increasing mitochondrial density. 1

The more mitochondria we have in our cells, the faster we can lose fat and improve muscle development. People who participate in this type of training increase the total content of GLUT-4 transporters in the trained muscle. This means that there is an increased maximum capacity for glucose transport in the trained muscle. 2

This increase in mitochondria is the reason why phase 1 should prepare you for the successive training phases.

During each phase, the intensity and density increase in each primary exercise and phase.

the main goal

The goal of any fat loss-specific programming is to increase the amount of work (density) that is done in each successive training phase.

This is a great workout that is used in most phases of my new client's initial fat loss. From the start, my clients' programs have been designed to increase energy delivery by manipulating multiple variables to complement the efficiency of energy production and fat mobilization.

In every fat loss program, we need to address three key components:

  1. Increase the intensity and quality of lifting.
  2. Increase the training volume in every training phase.
  3. Increase the density of training for each successive phase.

Phase 1 – weeks 1-4

The lower / upper superset

Phase 1 – How it works

By switching between a lower and an upper body movement, we can do more work while one muscle is resting and another is working. This constant shift of the muscles:

  • Pays more attention to the body
  • Increases energy consumption
  • Equivalent to burning more calories

Exercises like deadlifts, bench presses, squats can be useful, but are not necessary. As we know, there will be an improvement in the first 2-3 weeks of a new training program from a neuromuscular adjustment point of view before substantial muscle growth can occur

It is therefore important to choose movement patterns that you can use to make progressScore them from the first phase so that you can make even greater progress in the successive phases.

If you don't feel well, don't squat. If you're not comfortable with deadlifts, don't lift. It's easy; You want a result. Do not do things that could prevent you from achieving this result.

Phase 1 – directions

Carry out each training (A&B) twice a week. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You complete the required number of sets for the A series before moving on to the B series and then the C series of exercises.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

Phase 1 – training plan, weeks 1-4

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Phase 1 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

The 12-week training to increase fat loss - training, weight lifting, fitness, training, weight loss, fat loss, squats, deadlifts, abdominal muscles, bench press

Phase 1 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

Courtesy of The Physique Coach

Phase 2 – weeks 5-8

The lower / upper superset step loading method

Phase 2 – How it works

After the same suit as phase 1, phase 2 changes with a slight adjustment between a movement of the lower body and the upper body. The adjustment shifts the intensity of the weight that is raised during the primary exercises, as well as an increase in workload.

The step loading method is simple; With each set, you decrease the number of repetitions and increase the weight (intensity) to call these high-threshold motor units. While it is important to lift hard, the goal is not to lift as hard as possible or to come very close to failure on the first set of exercises.

As the groups of eight advance, look at how shortly before the failure you use a 2-RIR approach for these sets. This just means that you are using a weight that allows you to do the reps of 8 but still have two reps in the tank.

The exercises in this phase continue with the same exercise style as in the previous phase, with some angles or types of equipment used being slightly different.

Phase 2 – directions

Carry out each training (A, B, C) in sequence. Double each week and keep spinning as you will see below. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You will complete the A series before proceeding with the B series and then with the C series.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

The step-load method is therefore used in the A-series Make sure you join in and increase the intensity after hiring.

Phase 2 – training plan, weeks 5-8

Week 5

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesdayy – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Week 6

  • Monday – Training B.
  • Tuesday – Training C.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Week 7

  • Monday – Training C.
  • Tuesday – Training A.
  • Wednesday – Active recovery
  • Thursday – Training B.
  • Friday – Training C.
  • weekend – Active recovery / rest

Week 8

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Phase 2 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training C.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 3 – weeks 9-12

6-12-25 Body Comp method

Phase 3 – How it works

Three exercises are used for each muscle group, which are divided as a tri-set into the following format:

  1. Rib cage and back
  2. legs
  3. Shoulder and arms

The goal of this phase is to use it at the peak of our fat loss efforts and increase the density of each session, accumulate a ton of lactic acid and cell swelling.

This does not mean that you only chase the pump each time you exercise. It is important to adjust the number of repetitions to the weight being lifted to maintain an intensity level, especially during the first exercise with six repetitions.

Pay attention to the pace used in each exercise as this also determines the training response we are looking for:

  • Maintain the intensity.
  • Keep up the pace.
  • Keep the tension up.
  • Don't leave anything in the tank.

Tip:: Try not to reduce the working weight used in this phase. If you feel tired on some days, just use the rest technique for five seconds and do the required number of repetitions to finish the set.

The great thing about this phase is that you can follow the standard rotation of the workouts and then choose the second session of your choice.

  • Do you want to work on your chest and back or do you want to improve those delts and arms?
  • The goal is to complete all three workouts and add the 4th workout of your choice.

I'll outline the three different scenarios in which the focus can be different.

Phase 3 – training plan, weeks 9-12

Week 9

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 10

  • Monday – Legs
  • Tuesday – Chest, back
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 11

  • Monday – Chest, back
  • Tuesday – shoulders, arms
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 12

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Phase 3 – chest and back

Courtesy of The Physique Coach

Phase 3 – legs

Courtesy of The Physique Coach

Phase 3 – shoulders and arms

Courtesy of The Physique Coach

Strategic nutrition

We all know that no matter what exercise method you use, the bottom line is how you organized your food intake. While it's mostly about the training system itself, there is a special diet periodization that works incredibly well with this approach.

For those who want a little more information on how nutrition can affect your physique and performance, I also gave some in-depth background information on exercise nutrition in this article.

Otherwise, just follow the guidelines below.

Phase 1 – nutritional goals, weeks 1-4

In phase 1, you want to take a low-carb approach. These first four weeks are intended to help improve insulin sensitivity, glucose transport and mitochondrial density.

Although there are several ways to classify a low-mod carbohydrate approach, I'll keep it simple and base it on a percentage of total food intake.

  • protein – 35%
  • carbohydrates – 20%
  • Fats – 45%

For example, an 80 kg man with a TDEE of 2,200 kcal would be hired as follows:

  • protein – 0.35 x 2,200 = 770 kcal divided by 4 = 192 g
  • carbohydrates – 0.2 x 2,200 = 440 kcal divided by 4 = 110 g
  • Fats – 0.45 x 2,200 = 990 kcal divided by 9 = 110 g

Phase 2 – Nutrition Goals, Week 5-8

Phase 2 will be a decrease in fats and an increase in carbohydrates to further improve insulin sensitivity and glucose transport by appropriating the increase around our workout. This also serves to condition the absorption of glucose and amino into the muscle cells while increasing performance.

  • protein – 35%
  • carbohydrates – 30%
  • Fats – 35%

Let us assume that after 2,200 kcal of food from the 80 kg man he removed 200 kcal for phase 2:

  • protein – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • carbohydrates – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • Fats – 0.30 x 2,000 = 600 divided by 9 = 67 g

Over the past four weeks, we'll be following the same trend as in phase two, with a reduction in fats but a percentage increase in both protein and carbohydrates.

Phase 3 – Nutrition Goals, Week 9-12

If he continues with the 80 kg man and assumes that he will drop another 200 kcal, his nutritional goals would be the third phase:

  1. protein – 0.4 x 1,800 = 720 divided by 4 = 180 g
  2. carbohydrates – 0.4 x 1,800 = 720 divided by 4 = 180 g
  3. Fats – 0.2 x 1.800 = 360 divided by 9 = 40 g

This last phase culminates in the scope and density of the planned training sessions. Due to the high volume, the Timing of carbohydrates around your workout will be crucial. The insulin sensitivity, the glucose transport and the distribution of the nutrients have been prepared for this, so you can expect some crazy pumps.

References::

  1. Tanaka, H., Swensen, T. "Influence of strength training on endurance performance." Sport Med. 25, 191-200 (1998).

  2. Tiidus, Peter M & Houston, Michael E., 1941-2008. (Author.) & Tupling, A. Russell, 1970- (Author.) "Biochemistry Primer for Exercise Science (4th edition)." Human Kinetics, Champaign, Ill, 2012.

  3. Toshio Moritani et al. "Neuromuscular adjustments in the acquisition of muscle strength, strength and motor tasks." Journal of Biomechanics, V. 26, Supplement 1, 1993, p. 95-107.

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