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How can you achieve weight loss? Diet 1. Ensure your diet has adequate protein, at least 1.5-2.0 grams of protein per kg of bodyweight per day even whilst trying to loose fat.2. Reduce your calorie intake. A rough start point is the following multiple (22 x bodyweight in kgs) e.g 22 x 75kgs = 1650 calories per day. 3. Eat 5-6 meals per day comprised of healthy sources of protein, carbohydrates and fats. 4. Do not cut fats out of your diet. Try and consume at least 3 grams of Omega 3 fatty acids per day. Such fats have wide ranging and vital health benefits. 5. Try a high quality MRP like Progen between your standard meals to help make up the 5-6 meals. 6. Understand the different nature of proven fat loss supplements like CLA, L-Carnitine and Green Tea. 7. Drink plenty of water throughout the day to remain hydrated. Training 1. Use a combination of weight training and cardio exercise. Try cardio in the morning and a weight session in the afternoon.2. If possible do your cardio exercise in the morning before breakfast. 3. Do not over exercise, this can halt fat loss 4. Keep cardio limited to a maximum of 45 mintues per day 5. Weight training session should focus on a repetition range of 10-15 reps with sets of 3. Again limited to a maximum of 45 minutes. 6. Cardio should be done at a medium to hard intensity. |