No… but they do on their web site.
Where’s that?
I can see they’ve got a fwe programs on the website, there’s one that’s 3-6 or 12 weeks, there’s the belly-fat one which is a 5 weeks cycle and there’s a anoter one which is 5 or 8 weeks long and the science they use which is where the cellular approach is that I like, I don’t see unreasonable claims like 40lbs?? Be interesting to see what you’re talking about.
It is BS program who cares? You join a site to suggest a program??
Your whole post is BS. Reads like some TikTok “DR” wrote it.
lol fair enough man, you don’t have to check it out. the science i mentioned isn’t from any program though - alpha-2 receptor density in abdominal fat, HSL inhibition from insulin, catecholamine-driven lipolysis,that’s all standard physiology. you can look any of it up on pubmed. i just mentioned where i first came across it applied practically, but the biology is the biology regardless of who packages it
1 Like
Understood and yes i have tool 2 weeks off gym and dieting due to personal issue that has been prolonging with me for months and energy is superdown. I will slowly enter back to gym this monday and start back to this plan. How do u feel about cardio if in deflect already? Needed?
absolutely - no better way to get beta-oxidation. There are other ways (even lifting itself) but steady state cardio is arguablly a no-brainer. Not too hard though, you want to stay in type 1 muscle fibres zone as much as possible. ANother good way is EASY full-body movement (think compound stuff, even functional stuff like turkish get-up) where more muscles work, but not hard (type 1) at the same time. So cardio, and easy full-body movements if you get bored of cardio.
Out of curiosity, has there been any change in progress since you made this topic 6 months ago?
What u recommned 3-4x a week steady cardio where hr is 120-140ish? 30-45mins each session. I believe thats best. Also do u do 20-30min session post workout or just cardio on offdays
both actually, but they serve different purposes.
post-workout is the priority one. after lifting, your growth hormone is elevated and you’ve got mobilised fatty acids floating around from the session. 20-30 min of easy cardio right after acts as a clearance phase — it shuttles those FFAs to working muscle and the liver for oxidation before they get re-esterified. HR around 110-130 for this, keep it genuinely easy. this is where the magic happens for stubborn fat specifically.
on off days, 30-45 min at 120-140 HR is solid for general conditioning and additional fat oxidation. type 1 fibres stay dominant in that zone so you’re burning fatty acids as the primary fuel source without dipping into glycolytic territory. 3
And regarding marcos u see
240 p/ 100-150 carbs/ 50-60 fat althought at home working sitting is an issue until i get back on the grind?