1. Eat healthy: plenty of meat, eggs, vegetables and some nuts and fruits. If you want something sweet, eat dark chocolate with 70% cocoa.
2. Drink healthy: water and green tea with lemon should be your main source of fluid. Coffee without sugar is also good to burn fat and supress hunger.
3. Eat most of your calories after exercising, especially carbohydrates.
3. Sleep 8+ hours.
4. Strength training 3x a week. Do compund exercises : pullups, push ups/ bench press, squats, deadlifts, rows, shoulder press. They will engage most muscles, burn calories and balance your hormones. Isolation exercises are useless at this moment.
5. High intensity interval training 2x a week. Warm up properly then do several sprints with rests between them. You can jump rope, flip tires, push car, swim or do anything intensive instead of sprinting.
6. Intermittent fasting: THIS IS BIG. You have been lied your whole life that breakfast is essential meal and that you need that crappy cereals to fuel your day! Enough with that! As soon as you wake up, try to not eat for ~6 hours. Drink tea, water and coffee instead. It will be hard first few days, but you will adapt quickly. You will be more alert/sharp/productive. You will burn fat for fuel.
7. Go for long walks instead of running. More effective and far more enjoyable for most people.
8. Carb cycling. On the days you dont workout, try to avoid carbs such as rice, potato, grains and fruits and go for healthy fats like nuts, coconut oil, olive oil, eggs...
9. Eat few big healthy meals and avoid snacks. This goes with 6. For example: You wake up at 7am. Drink some water, tea+lemon, coffee. Study/work. Than you eat mid-sized lunch at 1pm. You workout at 4pm. You eat big meal at 6pm. And you eat your last meal at 9pm. Go to sleep at 11pm. Adapt this model to your own schedule.
10. Move! More! Sitting is a silent killer.
Use your feet, avoid elevators. Play your guitar standing instead of sitting. Go to work on bicycle. Do some squats and lunges on your break from studying. Small things make big difference.
I am 22 year old, 5 ft 10 , 75 kg and i have yet to find more effective way to lose fat while maintaining/adding muscle.
Long story short: eat healthy, move your body and restrict your eating window to 8 hours.
· 1 month ago