Top 3 key points?
I'm sure as it is a goal for many, a thread with everyone's 2-3 top tips would be awesome.
Obviously everyones body is different, just interesting to hear everyones pov, instead of having to search 'x' amount of questions
I'm sure it has been questioned before, hack away
High fat/high protein/low carb.
Low-Carb or Zero-Carb
Interval training while fasted
Won't work for everyone, and there's a trend of stalled results or reduced performance after the first six weeks or so, but if you want fast results, that seems to work pretty well for most people.
Plenty of sleep
protein sparing modified fast
lots of walking or low-level cardio...
Right now I am doing the following:
Fasting 16 hours out of every 24 hours. (I only eat between 10am and 6pm daily)
HIIT every other day for 20 mins (Sprinting on treadmile)
Strength training every day on one muscle group each day.
Limiting calories to 1,200
Limiting carbs to under 20g and strict paleo.
I'm on day 2, but I already feel a bit leaner. I'm pretty sure this regime is optimal for fat loss in the shortest amount of time.
lots of sleep
crossfit fasted (first thing in the morning)
In order of importance
Low Carb, Grain Eliminated Diet (Doesn't have to be fully paleo, but you can't go wrong there)
Reduce Stress (this includes getting proper sleep, no chronic cardio, go for long relaxing walks in the woods, anything that raises cortosol for extended periods is bad)
High Intensity Interval Training (not the Crossfit way where you doing something everyday. Maybe 1 or 2 times a week do some sprints, lift some heavy weights)
8-10 hours of sleep in a pitch black room (can't see your hand if it's right in front of your face)
Eating in an 8 hour window (10am - 6am)
Track All your food intake.
Cook your meals.
I would also say stop cardio work but I know many swear by it.
1.Low ultra sensitive CRP
2.Low cortisol level
3.Brain and Heart exercise.........
Brain function makes up close to 20% of RMR. Next is the heart, which is beating all the time and accounts for another 15-20%. The liver, which also functions at rest, contributes another 15-20%. Then you have the kidneys and lungs and other tissues, so what remains is muscle, contributing only 20-25% of total resting metabolism. Lifting heavy weights gets you many things but lean is not one of them.
If you want to lean OUT..then CROSSFIT 6X a WEEK W/ PALEO STRICT!! THATS ALL YOU NEED!!
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