Adusfitclub

LOSE BODY FAT!

Boot Camp Training
1

I Want to lose fat ?

How to lose fat, without killing yourself in a tough diet... There are so many stories, so many tales. How do they do it? And who really knows the best way to do it, without it being too hard on you? We all have our jobs, a busy lifestyle and family to attend to.

Being a fitness model, a figure competitor and a personal trainer, I know how to do it and now I am telling you all to learn! Just follow the free schedules and titles below as guidance to your new lifestyle, to the new you. Are you ready to see the fat melting off, easy and stress-free? Let's go!

1

Sample Training Schedule

To spend only three days a week in the gym, and have significant results, here is a great sample schedule to do it. Follow this exact schedule if you like, or feel free to adjust it to your preference if you wish to train other body parts on different days.

Monday: Legs and shoulders, calves.

Tuesday: Training off

Wednesday: Back and biceps, abs.

Thursday: Training off.

Friday: Chest and triceps, abs.

Saturday: Training off.

Sunday: Training off

2

Number of Exercises, Sets, Reps

Try to do 3 or 4 exercises per major muscle group (legs, back, chest, shoulders), and 2 or 3 exercises per minor muscle group (biceps, triceps). You can do 1 or 2 exercises for abs and calves. Go for 3–4 sets of about 15–20 reps per set as I have found this repetition range to be optimal for toning and fat loss. On training days, try to train not later than before the 4th meal, so that you have enough energy to train well during the day.

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Food Preparation

Preferably I want your vegetables to be steamed and I want you to use Pam fat-free cooking spray instead of olive oil or especially butter to cook your food. You can find calorie-free salad dressing in all flavors for a great tasting salad and delicious calorie-free marinades for chicken, beef or fish. You can also use fat-free mayonnaise, ketchup, sweeteners, herbs, and spices to enhance the taste of your food. Told you this diet would be good!  The amount per food item is based on a 120–140-pound female who wishes to lose body fat and add some muscle at the same time to become more toned and firm looking. Add a little more amount per food item if your weight is higher and/or if you are very active during the day.

4

Meal Timing

I like to train after the 3rd meal and before my 4th meal, so I added some good fats in the meal before my training. If you want to train earlier, try to move your good fats (in this example the almonds) to the meal before your training. They will give you extra energy to train and will make you feel full, especially with a full glass of water to spread out the fibers in your tummy, which the almonds contain.

You don't want the good fats in the meal after your training. Fat slows down the uptake and digestion of nutrients in your body and after training the body needs carbs and proteins as fast as possible in order to start the recovery process. By having a post-workout meal that does not include fats, the necessary carbs and protein nutrients will be taken up by the body faster after your training.

5

Be Patient

To every action, there is a reaction. By now you've made a couple of changes in your life to have a great fit and toned body so now you are burning fat, although sometimes it takes a while for you to notice it. One, you may not see it at first until the results are greater, even though your friends and family will be complimenting you and telling you they see you've lost weight, and two, sometimes the fat has to become looser first inside until it starts coming off.

This may not happen for the first few weeks, but soon before you know it, you will see the fat flying off at a rapid speed. You will be so happy with the results that you won't want to have it any other way. You will choose to keep this way of eating as a lifestyle, a healthy lifestyle that guarantees you having a fit and healthy body for the rest of your life. And you'll do it with pleasure too!

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Nairobi, Kenya

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