1) WHEN YOU WAKE UP, DRINK 1-2 CUP OF COFFEE. Caffeine is a proven fat burner. It not only helps burn more fat during exercise, but also prevents its accumulation. Before morning cardio, knock over a cup or two of strong coffee. Just do not try to put sugar or cream in there! This will ruin everything! Sugar and cream do not allow fat to be burned! Instead of coffee, you can take caffeine tablets (200-300 mg). And rest assured! The effect of caffeine is scientifically proven!

2) TAKE BCAA AND CARNITINE BEFORE CARDIO. Cardio destroys not only fat, but also muscles. To avoid this, take 5g of branched chain amino acids. BCAAs are guaranteed to neutralize muscle catabolism! Along with this, take carnitine. It burns fat and increases the level of the hormone testosterone, which also burns fat.

3) DO CARDIO BEFORE BREAKFAST. While you sleep, your body usually depletes its sugar stores. So the main source of energy for cardio is subcutaneous fat. That is why the return of morning cardio is very high! Of course, in order to be in time for work, you will have to get up a little earlier than usual. But the cardio effect is worth it!

4) SPACE. Once upon a time, cardio was understood as rhythmic running. However, later they came up with a new cardio - interval. For example, run fast for a minute, then walk fast for a minute. This alternation of the pace of the load has a powerful fat burning effect. Scientists undertook to compare the results of a six-month aerobics course in two groups: one practiced just intensive running, the other intervals. As a result, athletes in the second group lost 9 times more fat. Do morning cardio for 25 minutes, breaking it into minute intervals: a minute - running, a minute - brisk walking.

5) EGGS. After a morning cardio, you need to have a good snack. Here the best option is chicken eggs. The yolk contains healthy fats and lecithin, which help build muscles, improve brain function, and speed up fat metabolism. The cholesterol from the yolk is used by the body to produce testosterone. It is the fats of a chicken egg that are immediately consumed for energy consumption and are almost not deposited. Scientists note that the consumption of eggs for breakfast reduces subsequent calorie intake by almost 25%. Nutritionists recommend eating 2-3 whole eggs and 2-3 egg whites in the morning. And do not be afraid of cholesterol in eggs, their intake does not lead to an increase in the level of bad cholesterol. But you should be afraid of infection, so boil the eggs!

6) SLOWER! Eat slow carbohydrates for breakfast as well, such as 2 wholemeal toast or a bowl of oatmeal. Slow carbohydrates do not increase the level of insulin, which is responsible for the deposition of fat "in reserve". If there is little insulin, then the metabolism of carbohydrates slows down, and fats increase. This saves glycogen during training, and speeds up recovery. In addition, grains contain fiber, which helps to get rid of fat and suppresses appetite.

7) HALF GRAPEFRUIT. Eat half a grapefruit for breakfast. Its juice helps to get rid of fat by lowering insulin levels and thanks to the action of vitamin C. The study showed that those who ate half a grapefruit for breakfast were able to burn 1.5 kg more fat in 3 months compared to the other group.
Lunch

8) oatmeal rocks! A couple of hours after the first breakfast, it's time to start the second one. Remember that you need to eat every 2-3 hours. What for? The frequent eating regime accelerates the processes taking place in the body, including fat burning. So, to lose weight, you need to eat 6-8 times a day. It's time to eat oatmeal again. You want plain oatmeal boiled with water, no sweeteners or flavorings.

9) A LITTLE HOME CHEESE. A meal is not complete without protein, so add homemade cheese to oatmeal. This wonderful product contains about 28 grams of protein per cup, including casein protein, which accelerates muscle growth and reduces appetite. It is better to choose cheese with a low fat content (no more than 1%).

10) WATER! Drink 2 cups of cold water between meals. Studies show that this method speeds up the metabolism by 25-30% within an hour. And dehydration, on the contrary, inhibits fat burning. Drinking water (plain, no additives) is essential! Do not forget about it if you want to get rid of fat!
Afternoon/Training

11) BEFORE WORKOUT, take green tea extract containing strong natural fat burners: caffeine, catechins. To get rid of fat faster, take it two more times a day. A single dose is 500 mg taken before meals.

12) WARM UP! Of course, before training, we do a warm-up, stretching and warm-up exercises. But during fat burning, this warm-up can be replaced with a short cardio session on a bicycle ergometer of 10-15 minutes. It will help you warm up and burn at least 150 extra calories.

13) TRAIN DIFFERENTLY! Strength training should be slightly changed in connection with our goal - to get rid of fat. Focus on large muscle groups. Such training consumes more energy. Give up light isolated exercises on blocks and simulators. The basis of the training program should be basic exercises with a barbell or dumbbells. So squats use 50% more energy than leg presses. The training methodology should also be changed. If you used to train 1-2 muscles per day, then you need to switch to the simultaneous training of all the muscles of the body. If there is not enough time, break all muscle groups into 2 days (1-chest, back, deltas, legs, 2-arms, calves, abs). Give each muscle 1-2 exercises for 3-5 sets. Train every other day.

14) TRAINING SHOULD BE HARD! Weightlifting veterans will tell you to do a lot of repetitions in each set, so they say, you will burn more calories. But no! Science has proven that heavy 4-6 reps cause the greatest energy expenditure, and the body is still in a state of rapid metabolism for several hours after such training.

15) LESS REST BETWEEN SETS. How can you do heavy 4-6 reps and rest between 3 minutes? It is possible and necessary! To get rid of fat, you need to rest for 30 seconds, at least a minute. And in order to have time to recover, use this trick: alternate approaches in exercises for different muscle groups. For example, today you are doing the chest and back. Do a set on the chest and after 30 seconds go to the approach in the exercise on the back ... So, while one muscle is working, the other will rest.

16) LENGTHEN THE SET! An even greater incentive to burn fat can be given using Weider's "rest-pause" principles and stepped sets. Perform 6 reps, reduce the weight by 10% and continue the approach to failure (stepped). Or rest 15-20 seconds and do a few more repetitions with the same weight to failure (rest-pause).
Afternoon/After training

17) TIME FOR FAST CARBOHYDRATES. These carbs are considered bad because they stimulate insulin spikes, but they are very good after a workout. Exhausted muscles are in great need of sugar, which will help insulin. Rapid restoration of energy in the muscles stimulates their further growth. Well, the more muscles, the more energy they need. This will also help you lose fat.

18) PROTEIN. Muscles also need protein after a workout. Natural protein is slow to digest, so it's best to drink a whey protein shake. The cocktail should contain 20-40 g of protein. Scientists have proven that taking whey protein in large quantities helps to get rid of fat.

19) CREATINE. It increases muscle strength and also speeds up metabolism, increasing daily energy expenditure by at least 100 calories.

20) NUTS. Eat some nuts between your post-workout meal and your next meal. They contain healthy fats that aid in the absorption of other fats.
EVENING

21) THE LAW OF SALAD. You can’t eat a lot for dinner - this is an important rule for losing weight. Help out vegetable salads. They are low in calories but have the volume needed to create the illusion of satiety. If you eat a salad before the main course, then the amount of food eaten will be reduced by 12%. It is good to add beans and nuts to the salad. But salads from the store on mayonnaise, etc. PROHIBITED. If you're serious about getting rid of fat, season your salad with vinegar or lemon juice.

22) FISH. It contains omega-3 fats that speed up metabolism. Its important influence on our body has long been proven. But remember that you can’t fry fish in a pan, you can only grill it.

23) BROCOLLI. This vegetable, as if, was created specifically for those who want to get rid of fat. It contains a lot of calcium, vitamin C, chromium, a lot of fiber. So broccoli is the perfect product for dinner. Serve them fish.

24) MILK. Surprisingly, milk helps to get rid of fat. Obviously low fat. Scientists attribute this property of milk to a high content of calcium, which enhances the breakdown of fats. Milk contains a lot of protein, which is useful during a night's sleep. Choose milk with a fat content of no more than 1%.

25) FRUITS. If you really want sweets, forget about cakes and pastries. For dessert, you can only eat fruit. The most useful is grapefruit, but you can replace it with an apple (it