📚 HOW TO SAFELY/HEALTHILY LOST FAST FAST

If you want to learn how to lose fat fast without sacrificing muscle, hinder metabolism or health this post is a definite read for you.
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👎 *** WRONGS ***
1) Eating a very low-calorie and low-protein diet.
-Large deficit and low protein increases change of muscle loss and metabolism decreases.
-Causes extreme hunger, and trigger a binge only to reverse weight loss.

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2) 🔥 Excessive cardio.
-The more cardio you do in general, the harder it is to gain muscle and strength.
-Outpace your body’s ability to recover from your workouts and experience symptoms of over-training (Loss of strength and performance
Fatigue,
Poor sleep,
Muscle and joint aches and pains).

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3) High reps with light weightlifting resistance.
-Dropping the weights and increasing the volume (reps) doesn’t auto-magically produce more muscle separation, density, or vascularity.
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👍 *** RIGHTS ***
1) 🔥 Aggressive (not reckless) calorie deficit, 25%.
-In order to lose body fat, you need to regularly feed your body less energy than it burns.
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2) 🔥 Eat high protein and carb.
-When you restrict your carbs while cutting, you not only fail to lose fat faster, you set yourself up to lose muscle faster.

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3) 🔥 Heavy compound movements.
-Work with weights in the range of 75 to 85% of your one-rep max (1RM).

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4) 🔥 Minimum cardio.
-Cardio is not necessary to lose weight—proper dieting alone is enough.
-Used properly, cardio will help you cut fat faster without sacrificing any muscle to speak of. (1.5 hrs a week/20 min a day or divide into your training days, 40 minutes 4 times a week for myself).