Download "If you need to lose 13 kg in 30 days... do this!"

Protocol my student used to lose 13kg in 30 days and lose weight fast without losing muscle mass and defining the body 🔥 My Courses at Muscle+: http://bit.ly/3VIyvgM How to truly lose fat without starving yourself and without losing lean mass? I'll show you the exact step-by-step protocol I used to help a student lose 13 kg in just 30 days. If you're looking for how to lose weight quickly and healthily, you need to understand that starving yourself is the biggest mistake you can make. Many people research how to lose weight and end up falling into the trap of eating too little, which causes the body to destroy muscle instead of burning fat. I'll explain how to calculate your basal metabolic rate to create a smart calorie deficit. Do you know how many calories you need to eat to lose weight? I discovered that to lose fat efficiently, you need to manipulate your diet to control hunger. How to avoid feeling hungry on a diet? The key is protein and fiber. I'll show you how protein intake helps release satiety hormones similar to the effect of well-known medications. In addition, I used a strategy with vegetables and a specific fiber, Psyllium, to ensure he felt full. How to use Psyllium for weight loss? I'll detail the exact amount and timing. The secret to the perfect weight-loss meal involves dividing portions between lean protein, complex carbohydrates, and vegetables. Another crucial point I address is the mistake of snacking between meals. Why can't I lose weight even when eating little? Probably because you're snacking. I'll explain the strict rule I applied: zero snacking. Only water between meals. This is fundamental to maintaining the calorie deficit necessary to lose fat. I also discuss intermittent fasting and whether it's suitable for you. But diet is only one part. How to train to lose fat faster? Weight training is indispensable. I changed his training frequency from 3 to 6 times a week. How often should I train to lose weight? Studies show that for fat loss, a high frequency is superior. Weight training not only burns calories but also improves body contour and prevents sagging. I explain how weight training helps preserve lean mass while you are in a calorie deficit. In addition to weight training, we use a powerful cardio strategy. What's the best cardio for weight loss? In his case, we use the stair climber. Exercising on the stair climber is excellent for raising your heart rate and burning many calories. I'll give you the protocol for increasing stair climbing time, starting with 20 minutes and increasing weekly. Stair climber or treadmill? The choice depends on your preference, but intensity is what counts. I also reveal a secret weapon that few use: daily step counting. How many steps should you take per day to lose weight? We started with 7,000 and went up to 13,000 steps. This drastically increases your daily calorie expenditure without generating as much fatigue as an extra weight training workout. Questions Answered in this Video * What is the difference between basal and total metabolic rate for calculating diet? * How do protein and fiber help control hunger during weight loss? * Why does snacking between meals destroy the calorie deficit? * How many times a week should I do weight training to lose fat? * What is the importance of cardio on the stairs and step counting for calorie expenditure? * How does lack of sleep hinder fat loss and increase hunger? 00:00 The 30-day protocol. 00:57 The essential calculation to get started. 02:12 The chemical secret of satiety. 03:39 The killer strategy against hunger. 05:00 The cheap supplement that changes the game. 06:06 The invisible habit that ruins your diet. 08:00 The change in exercise routine. 09:22 The ideal frequency to burn fat. 11:03 How to force your body to use fat. 12:16 How to boost your mitochondria. 12:58 Choosing the right equipment. 14:43 The secret weapon nobody uses. 15:48 The sleep lab experiment. 17:20 The weekend test. 18:37 The trick for immediate results. ------------------------------------------------------ ➡️ GROWTH supplements are discounted with my coupon ''LALA'' ➡️ Use my DISCOUNT COUPON on the Oficial Farma website: LALA ➡️ Become a Channel Member and Get Benefits: https://www.youtube.com/channel/UCd4g7oX49jtbX7rN-wclkJg/join ➡️ Growth app to count calories: http://bit.ly/3O2tueX