FAT ATTACK

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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 bodySESSION B: Lower body
Superset 1* *(no rest between exercises): Superset 1:
A: Bench pressA: Squat
B: Pec deckB: Leg extension
Superset 2:Superset 2:
A: Chin-upsA: Deadlift
B: Cable rowB: 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

PRE WORKOUT: SHRED-X RIPPEDCORE + OMNI-MX RIPPEDCORE

POST WORKOUT: OMNI-MX RIPPEDCORE

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