Calculation is your weight (in pounds) x 10. A strong calorie deficit, combined with cardio, should allow 1/3 pound of fat burned. Low calorie days: - Only eating 2/3 of your maintenance calories. (1st at wake up, next 4-6 hours later) -For people new to supplement, start with 8-10mg ephedrine, 100mg caffeine 1-2x per day. Combination author recommends is 20-24mg ephedrine with 200mg caffeine 2x per day. Taking daily, body will desensitize to EC, so only take on fasting days, body will stay primed to it. This has incredibly potent appetite suppressing effect. Supplements used on 24 hour fast days: - Epherdrine/caffeine (EC). How many calories will walking burn? - 1 calorie per kilogram of bodyweight per kilometer walked (IE) your 80kg, you walk 5 kilometers, you burn 400 calories (80 x 5) So if you walk 5 kilometers, twice per day, thats nearly 1/4 pound of fat burned just from walking. running 3 miles almost = walking three miles for caloric expenditure. Walk the fat off: Walking/running burn nearly same amount of calories on a per unit distance scale.
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Growth hormones go up almost 2000%, insulin stays low, and free fatty acids become released into bloodstream to be burned for fuel. When you go over 20 hours without eating, your body is a fat burning machine. Recommended to walk for 3-5 miles just a few hours before finishing the fast and having dinner, this is when HGH is at highest. Exploit these days by incorporating exercise. Exercise for 24 hour fast days? -Fast days allow for maximum fat burning. should leave few hundred calories to add whatever you like, as long as you stay in calorie guidelines. What to Eat on 24 hour fast days? - Meat and veggies are foundation. This is because fat doesnt affect metabolic rate.) For maintenance calories, take your body weight, and multiply by 15 (this is accurate for a man who isnt overweight, and exercises 1 hour per day) - So on fasting days, only eat dinner of Body weight multiplied by 5 (THIS WEIGHT IS IN POUNDS) Example: A Male 180 pounds Maintenance calories = 180 x 15 = 2700 Fast day = 180 x 5 = 900 (if you are overweight, recommended to use your 'goal bodyweight' as multiplying factor, rather than actual body weight. This is very strong calorie deficient, should equate to about 1/2 pound of fat burned, or more. Dinner should consist of about 1/3 of maintenance calories. The Weekly Program - 2 pounds of fat loss per week: monday: strength workout A and Maintenance calories Tuesday: Cardio and Low Calories Wednesday: Strength workout B and maintenace calories Thursday: Fast until dinner Friday: Cardio and Low calories Saturdays: Strength Workout C and Maintenance Calories Sunday: Fast until dinner (measure weight, 2 pounds less is the goal)ΔΆ4 hour fast DAYS: - You fast until dinnertime. Strategic cardio is done on these days to exploit fat burning potential This keeps fat loss momentum going, allowing you to get lean quicker. The other 2 days spent eating 3 meals with low calories, low carbs. On these days, you do strength training in order to maximize muscle and strength maintenance. 3 days will be spend eating 'maintenance' calories. Sensible eating the other 5 days of the week, your body will become leaner than ever before.
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Two of these 24 hour-fasts per week will significantly lower calorie intake, enough to drop a full pound of fat or more. Only allow coffee and water during fasting hours (coffee acts as a hunger suppressant) Occasionally fasting from after your dinner one day, until dinner the next day is extremely effective at dropping fat fast. Pack your 3 meals into 7-8 hours of your day. Insulin is low, growth hormone is high, free fatty acids released into bloodstream, burned for fuel. Giving your body extended breaks from food, you become a fat burning machine. Three meals per day = success Intermittent Fasting helps tremendously in achieving very low body fat levels. Eating often (even small meals) is counterproductive to getting lean.
Eating under maintenance calorie levels, your body uses body fat for fuel. Not always eating low calories, 3 days will be maintenance level calories. I put this summary together to save me having to read the whole thing everytime i need a refresh, i plan to incorporate roughly this diet/idea's into my thread about 'retaining physique and fitness' found here: Here goes: START Strict dieting, specific nutrition, supplement and training protocols.