ByQu Coach - Workout and Diet Plan for Men 3 Days Split workout for burning belly fat tAY + Training and Food Journal (Split workout)

Table of Contents

To bring out the potential of the knowledge accumulated for you in this ebook, it is also worth having a version in the form of a book in which you will be able to set your goal(s), track the results of your diet and workout, count calories & macro nutrients, and have quick access to important tips and tricks to solve problems that may arise along the way. It is not a big amount, but it can pay off in the form of a muscular body with low fat levels.

https://www.amazon.co.uk/dp/1702554414

https://www.amazon.com/dp/1702554414

Turn Your Body Into Burning Fat Machine ;

To effectively burn fat, shape body, build muscle whatever it is, you need to take care of two key elements that, if used regularly, will give the expected results. Your success depends on providing the right amount of energy in the form of food, as well as on well-chosen physical activity. You need to know that if you have an excess of accumulated fat on your belly, , and you want to burn it, you should eat below your daily calorie needs, and train regularly, preferably 3 to 4 times a week. And stick to it until you reach your goal.

Likewise, when you are a skinny guy and would like to build bigger muscles and shape it, the difference is that in this situation you should bet on surplus calories, i.e. eat above your daily calorie requirement. A well and wisely defined calorie surplus will have a significant impact on building muscle and its definition.

Let's say you're very skinny, so in your case the first stage is to gain muscle(calorie surplus) in which your body will take bulk, the second stage will be cutting (reduce the amount of calories), which will reveal the muscles you've developed and give your body a aesthetic shape. Then, in the third stage, you repeat the whole cycle, or eat according to your basic caloric demand - to maintain the effects of your work.

I recommend you to think long term, the best time to focus on is the next six months, during this time you can do wonders with your body, and bring it to a real effect Woow... And it is best to divide this six months into smaller 8/12 week stages.

The situation is similar for men who struggle with excess fat if you only have a few pounds of fat that covers your muscles and you want to get rid of it, just cut the amount of calories for the next 8 to 12 weeks, this is enough time for good fat reduction, even if you have a visible rounded tummy, Then, after such a reduction stage, it is worthwhile to enter into a calorie surplus, it is worth knowing that after a few weeks of calorie deficit, when you increase the amount of calories and you train regularly with weight, your muscles will absorb nutrients like a sponge for the first weeks, which will make your muscles visually larger and fuller. If you are one of those men who has more pounds to reduce, say from 10 upwards, I would extend the reduction period in this example, even if it lasts up to six months. Remember that this time will pass anyway, and it's up to you how you use it. And somehow you have to, so I hope that if you are already reading this book, you want to take it seriously and just show yourself that you can get the potential out of your body and achieve your goal.

An important thing you may not have known about - to burn a kilogram of fat (about 2 lbs) your body needs to oxidize about 7000 kcal. That's why it's so important to create a calorie deficit by eating below your daily calorie intake and/or through physical activity. Assuming that your daily calorie requirement is 2000 calories, by reducing it by 20% you create a 400 calorie deficit, a total of a week, this gives us 2800 calories, combined with physical activity, suppose 4 times a week, where you burn about 500 calories during each training session, you are able to reduce, 0.75 to 1 kg (2lbs) of fat per week. This is a very good result, of course you can reduce the amount of calories and lose weight faster, but I do not recommend losing more than a kilo (2lbs) per week.

Reset Your Mind;

Being on a diet, especially a weight-loss one, besides the physical strain, also causes a significant load on your mind. Sticking to certain limitations and restrictions for a longer period of time can affect its functioning more or less. The overloaded mind usually manifests itself in the form of fatigue during the day and tension and stress. Long-term stress and lack of energy often leads to a break in dietary assumptions and a return to old habits, I mean mainly the consumption of sweets, and the consumption of large quantities of food and highly processed products, often devoid of vitamins and minerals, which are the main factors leading to overweight.

In order not to fall into this trap, you need to reset your mind at least once a week, consciously allowing yourself to consume more calories than in the previous 6 days, when you maintained your calorie deficit. Excess can be 500 or even 700 calories, on this day you can even afford small sweet or salty pleasures, it is important not to exaggerate, moderation is necessary.Your mind will charge up after such a reward, and will be calmer for the next few days. Before you start your journey, set yourself one such day in which you will consciously reset your mind. With this special day in mind, it will be your kind of shield that you will remember when you feel the need to eat sweet snacks or greasy fast food, chips and similar products. When this moment of weakness happens, think of the day when you can afford it, and just put it away. A day or two is not a long time, so you can do it.

To better understand the need to reset your mind , I'll try to explain it to you from another side. Well, our mind always tries to escape from the lack of comfort/pain to pleasure, never the other way around, it is worth understanding and using it for your benefit. Mental overload is a kind of pain for us, our mind trying to help, tells us how in the simplest way you can now feel better for a while and feel pleasure, for the mind it is not important whether the pleasure will be destructive or building in the long run, that is why so often people who lose weight, quickly give up and return to their old habits. Contrary to appearances, the process of weight loss from the side of activities that have to be done regularly is very simple, everyone can deal with it. The hardest thing about it all is to control your mind, which very rarely tries to help you achieve a goal that is important, he likes his own comfort and would prefer you not to use too much energy. Your job is to compromise with him, give him what he wants, but on your terms, do not let him control you.

The use of the so-called "cheat days" or cheat meals will further speed up your metabolism, which through a calorie deficit slows down with each day, a one-time excess of calories, will increase its speed, and this will make the fat oxidation from the body faster.

How To Burn Storage Body Fat;

In fact, fat is a very important component of our body, it performs several important functions in our body, accumulating under the skin, helps to keep the body warm, and storing around the organs protects them from mechanical injuries. And in moments of hunger, when the glycogen stores are empty, the body draws energy from it.

Fat storage, which often disturbs us so much and is not welcome in our bodies, is accumulated by converting excess carbohydrates and proteins into glucose, which if not used immediately as an energy source in the muscles and liver in the form of glycogen, will be converted into triglycerides and will become a spare energy source that we would not want.