illestvillains
Post: 38
Join Date: Nov 2010
Location: Deadmonton, AB, Cana...
You can't spot reduce. Lower your total body fat through proper diet and exercise.
- Caloric deficit of less calories in than calories burned.
- Eliminate simple carbs/starchs, focus on complex carbs.
- Shift to only drinking water.
- Stop eating garbage food but give yourself 1 "cheat day" a week to eat whatever you want to keep your cravings manageable. After a few weeks (especially once you start seeing results) you won't crave junk food anymore.
- Exercise focusing on HIIT sprint training.
HIIT (High Intensity Interval training):
Easiest way is using an exercise bike.
Start with 10 minute work outs with 20 second sprint sessions, 40 second "break" periods (jogging).
Work out start:
- Start at a medium 'jog' pace for 40 seconds
- Once 40 seconds is up immediately shift to FULL-ON "sprint" speed as fast as you can for 20 seconds
- Once 20 seconds is up, shift back to you "jog" pace (DO NOT STOP) for 40 seconds
- Once 40 seconds is up shift back to your fastest sprint pace for 20 seconds
- Then back to jog pace
Repeat for 10 minutes.
These will kick your ass and burn fat while retaining lean muscle mass. You'll start to shed pounds very fast. The first week will be predominantly water weight but from there you will see awesome results.
Believe me though, they will destroy you your first couple sessions.
After week one, shift from 20/40 to 30/30 for your sprint/jog periods. Add another minute to your work out progressively and work your way up to a 40/20 (sprint/jog) period within 20 minute work out sessions.
surgery .
