FAT ATTACK
STRATEGIES FOR RAPID FAT LOSS
Body fat has a nasty habit of saying "I'll be back". Naturally, for anyone looking to get ripped and improve muscle definition, fat is the enemy.
To stop it from returning, both weights and cardio have their place in the war on fat, but the debate rages over the best strategies for specifically targeting fat loss, whilst also retaining lean muscle! Turn your body into a machine that terminates fat – and don't let it come back!
TIP 1. HEAVY WEIGHT TRAINING
Lifting in the 6-10 rep range is key to protecting lean muscle mass - giving your physique definition, while keeping hold of metabolically active muscle. Lifting heavy also drains muscle glycogen, priming your body for an effective, fat burning cardio session.
HEAVY WEIGHTS SESSIONS x 2 WEEKLY
USE SUPERSETS FOR MAXIMUM METABOLIC IMPACT.
3 SETS OF SUPERSET 1, THEN MOVE ONTO SUPERSET 2...
SESSION A: Upper body | SESSION B: Lower body |
Superset 1* *(no rest between exercises): | Superset 1: |
A: Bench press | A: Squat |
B: Pec deck | B: Leg extension |
Superset 2: | Superset 2: |
A: Chin-ups | A: Deadlift |
B: Cable row | B: Hamstring curl |
TIP 2. INTERVAL SPRINTS
Boost your metabolism and elevate fat burning hormones with High Intensity Interval Training (HIIT), while promoting a 'muscle preserving' hormonal environment. It is also an incredible time saver that can be fitted in post-weights, when low blood sugar levels may enhance fat mobilisation.
POST-WEIGHTS INTERVALS x 2 WEEKLY
15-20 MINUTES ON BIKE, ROWER, TREADMILL
ALTERNATE SESSIONS FOR METABOLIC CONFUSION
Option A: 6 x 200-400m sprints. Rest for 3 minutes between sprints |
Option B: Alternate 2 minutes high intensity, 1 minute low intensity |
Option C: 30 seconds max sprint, 30 seconds recovery |
TIP 3. CIRCUIT OF PAIN
Hit the circuits to stimulate the release of your body's natural fat burner - growth hormone! Short rest periods and high reps are the order of the day to mobilise fatty acids from stubborn body fat! This is where 'no pain, no gain' got its name!
2 WEEKLY CIRCUIT SESSIONS
SELECT 5 EXERCISES, 10-20 REPS PER SET, 2-3 ROUNDS IN 30 MINUTES!
1. Bench press |
2. Lat pull down |
3. Squat |
4. Stiff-leg deadlift |
5. Weighted Ab crunch |
TIP 4. SLOW BURN
Too much low-intensity cardio can be a muscle burner - but done right, it's a great addition to your fat loss plan! Attack the fat by taking advantage of the GH pumped-out during circuit training, which helps stimulate fatty acid release. Keep low intensity cardio to around 30 minutes, to maximise the benefit (fat burning) while avoiding potential muscle wastage!
30 MINUTES LOW INTENSITY CARDIO (PERFORM AFTER CIRCUIT TRAINING)
@65-70% MAX HEART RATE
= GH-INFUSED FATTY ACID BURNING!
TIP 5. FUEL THE METABOLISM
Maximise the impact of your fat-loss workouts by fueling your metabolism with research driven support-nutrients, including green tea, bitter orange, guarana and cayenne pepper.
2 CAPSULES OF SHRED-X RIPPEDCORE DAILY
Highest potency bitter orange, guarana, green tea and cayenne pepper increases beta-oxidation of fatty acids leading to a reduction in body fat mass.
TIP 6. ULTRA-LEAN MUSCLE SUPPORT
Protein is key for the growth of lean muscle mass and is essential for a healthy metabolism. Our best-selling OMNI-MX RIPPEDCORE is stacked with everything you need for ultra-lean muscle definition. It has a scientifically balanced protein:carb:calorie make-up, with added weight management support compounds. Consume before/after training to give your body the amino acids it craves, as well as a matrix of ingredients for awesome fat loss and muscle definition results*
*when combined with a suitable calorie controlled diet.
ALL-IN-ONE SUPPORT TO GET RIPPED: DRINK OMNI-MX RIPPEDCORE PRE/POST WORKOUT
Muscle maintenance with 9-hour protein! |
Testosterone support with Zinc |
Workout power with cretaine |
Low kcal anti-catabolic protein:carbs |
PUT IT ALL TOGETHER - YOUR TOTAL FAT LOSS WORKOUT PLAN
START TORCHING FAT AND GETTING RIPPED...
Day 1: Upper body heavy weights + intervals |
Day 2: Circuits + low intensity cardio |
Day 3: Rest |
Day 4: Upper body heavy weights + intervals |
Day 5: Circuits + low intensity cardio |
Day 6: Rest |