Ready to take your physique to the next level and lose that stubborn body fat! Follow these principles for getting jacked!
MAINTAIN YOUR MUSCLE – One of the biggest challenges when leaning out is maintaining that hard earned muscle while burning the fat.
A few of the most common things we can do to jeopardize muscle mass is: Excessive cardio, not enough calories, over training, and lack up proper supplementation.
This can vary greatly from individual to individual. Generally speaking 20-30 minutes of cardio 5-6 days per week should be enough for most individuals to notice significant fat loss. HIIT is also an excellent method for burning that body fat and raising your metabolism throughout the day.
It’s important we have a basic understanding of macronutrients. How many calories and what types we are consuming. From there we can figure out how to diet for optimal results.
Here’s a simple breakdown:
1 Gram of Fat = 9 calories
1 Gram of Protein = 4 calories
1 Gram of Carbohydrates = 4 calories
2,140 calories per day diet consisting of:
200 grams protein / 200 grams carbs / 60 grams fat
Most of us don’t need to spend 3 hours lifting every day, especially while in a caloric deficit in efforts to lean down. Training efficiently and getting enough rest is important to keep yourself from the negative effects of overtraining.
I suggest resistance training for 45-90 minutes 5-6 days per week (1-2 rest days per week). Aim for 6-8 hours of sleep every night and incorporate ELIXIR PM for improved sleep and nighttime fat burning. And don’t reduce your calories more then 500 grams below maintenance at the early stages of dieting down.
One good method to tell if you’re overtraining is monitoring your resting heart rate (this is best taken in the morning when you just wake up). If you notice your resting heart rate is increasing it’s a good sign you may be overtraining. This is generally the result of an increased metabolic rate to meet the heightened demand of the training.
There are many great supplements that can optimize the fat burning potential of your body. When used properly Sports Supplements can make a noticeable difference in your war on fat!
Stimulate based thermogenic/fat burners are probably one of the top choices among most. For example ENCINERATE thermogenic was designed to help increase your body’s ability to burn fat through metabolic stimulation! No jitters, no shakes. Just smooth clean energy with enhanced fat encinerating effects!
We also added a variety of ingredients to the fat encinerating blend, such as Raspberry Ketones, Green Tea Extract, Guarana Extract, Dandelion root and Rhodiola root, which synergistically combine with CNS stimulants and optimize the fat burning.
- Increased Energy and Alertness
- Enhanced Metabolic Function
- Accelerated Fat Loss
- Maximized Appetite Control.
BCAA / Amino Acids, essential for maintaining and preserving muscle when calories are low and training is intense. Including ENDURE in your daily regiment may be very helpful, providing these benefits and more:
- Helps Protect & Preserve Muscle
- Supports Muscle Growth & Strength
- Enhanced Muscle Recovery
- Improved Endurance & Stamina
Combining proper Cardio + Calories + Training + Supplements will absolutely put you on the right path towards getting Jacked! By combining all the necessary elements we can optimize our body to burn fat, maintain muscle, recover fast, look great, and most importantly feel amazing and achieve all of this in a healthy manner.
B.S. CPT. AFAA. AFAA Advanced.
Founder of eFlow Nutrition
Team eFlow Athlete Profile