I need a routine that can make m burn fat fast and build muscles at the same time i am 15 years old, a year ago i had a six pack ( RIPPED) but i stopped working out and now last diet isnt working
the diet was:
Breakfast:
2 Bananas or other fruit
and a green tea
if i felt hungry before lunch i ate a cookie
Lunch:
What mom cooked ( generally it is rice, meat and a salad.)
Dinner : a glass of oatmeal with no sugar
Here is pic
goal is to do it before next years july but if i can rip six pack again before it would be better in advance
i dont have an specific exercise routine, i just do it without any order
i don't know a lot about eating right but i'd say you most likely have to eat better.
to burn fat while you workout i'd say that you should do full body workouts which include a few compound or supersets.
i'd do some research on HIIT if you want to burn fat and build muscle, but someone said it might cause heart problems and honestly when i do it sometimes heart hurts a bit, but it definately works.
Yes, after I checked shortly after I posted, it seems Lecithin can to some extent assist in burning Fat. Egg Yolks, and certain types of Dairy contain it, but it's listed I believe as E322, if I remembered correctly, certainly in the EU.
It works apparently as a Stabiliser and Emulsifier, by Emulsifier, that means it helps Fats and Water mix together and stay that way.
Boss Man wrote:Yes, after I checked shortly after I posted, it seems Lecithin can to some extent assist in burning Fat. Egg Yolks, and certain types of Dairy contain it, but it's listed I believe as E322, if I remembered correctly, certainly in the EU.
It works apparently as a Stabiliser and Emulsifier, by Emulsifier, that means it helps Fats and Water mix together and stay that way.
Forget about getting big and lean at the same time its just a waste of energy, you may gain a few pounds of lean mass due to your age and your testosterone levels being at there highest. Concentrate on your diet as it accounts for 75% of your success. Eat every 3 hours and keep the foods clean (as close to natural as possible) don't worry to much about supplements they are more for convenience. Eat protein and carbs with every meal and be sure to get one serving of essential fatty acids a day, good sources are salmon, mackerel, nuts (especially walnuts as they contain zinc which is good for testtosterone) and seeds.
Early morning cardio will increase the total amount of body fat burnt, do it on an empty stomach to burn more fat and stick to low intensity to preserve lean mass, if your going to take supps take 5g of L-glutamine before cardio.
Weights just do compound movements with heavy weights for 6-10 reps
Im so against working out on an empty stomach. I think your body needs food as fuel and its dangerous to workout without it. Also I would think it would confuse your body and you would burn muscle rather then fat as your body reserves fat when it feels its in crisis, which working out on empty stomach does.
It makes sense to do cardio in a fasted state, I'm not talkin high intensity but low intensity longer duration cardio between 50-65% of your maximum heart rate. The main benefit is that you start burning from the moment you start as all the glycogen in your muscles is depleted so from the first minute you start burning stored fat as opposed to waiting 20 or so minutes to start burning fat.
Me either. And the best way to burn body fat is to build muscle, so weight training. Along with some short sessions of high intensity interval training as cardio.
current workout routine involves a meal before any workout regardless if it's a weight train day or cardio day, but I also workout first thing in the morning as I work sencond shift. However, there is an exception to this rule. During the "leaning out" process most competitors do their HIIT on an empty stomach first thing in the morning usually 6-8 weeks before competition date. The time of cardio never exceeded 30 minutes. So it really depends on the goal you have planned for yourself. Off season, I always eat breakfast, then train
black sabbath (h) cool