There is a little bit of science and a bit of math for the key to the fastest way to fat loss. Whether you want to improve your overall health or are just short for summer, burning excess fat can be quite a challenge. Apart from diet and exercise, many other factors can affect weight and fat loss. It is important to know what you are doing each day, your measurements, the grocery store, and mentally intermittent fasting, carb-cycling, and training. Fortunately, there are lots of simple steps to increase fat burning quickly and easily.
In the key to a faster way to fat loss, the only way to do follow diet plans and training (endurance based or HIIT training). In the diet plan, you can follow implemented intermittent fasting, keto diet, high protein diet, carb cycling, and whole-food (gluten-free) nutrition in addition to macro counting.
1. Intermittent fasting
Intermittent fasting is one of the most widespread techniques of fasting. Proponents demand that this is a simple, useful and sustainable method to the key to a faster way to fat loss and also improve overall health.
Everything you are doing with 16/8 intermittent fasting is eating your daily calories within a short window of time to relax and digest your body. So you fast for 16 hours and eat during the other 8.
3. keto diet
The keto or ketogenic diet is a low carb, medium protein, high-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in more than 50 studies. That’s why many doctors have recommended it. A keto diet can be especially useful for losing excess body fat without hunger and improving type 2 diabetes.
3. high protein diet
Most people can follow a high-protein diet by eating meat, fish, dairy products, beans and legumes, eggs, and vegetables, which are rich in protein, such as asparagus and spinach.
People on this diet will often prefer to reduce their carbohydrate intake, which may include limiting consumption of highly processed foods, bread and other baked goods, candy, and white pasta and rice.
Such as the Atkins diet is some well-known high-protein diet plans. However, a person can increase their food intake without adjusting their intake with them or other food groups.
4. carb cycling
The carb-cycling diet is a dietary strategy used among bodybuilders, fitness competitors, and some athletes looking to increase muscle and body fat. It can also be used by those who need to bust through a plateau containing weight. As it is a very rigorous diet, it is used only for a short time and is not suitable for everyone.
Carbs are one of three macronutrients, along with protein and fat. When the carb is digested, they break down into glucose, which is the preferred fuel for your body and brain. As soon as glucose enters the bloodstream, your pancreas is indicated to produce insulin, a hormone that shuts down glucose from the blood and into the cell, where it is converted into energy, in the form of glycogen. Stored in or stored in fat cells.
Carb cycling involves the planned increase and decrease in carbohydrate intake by day. While a high-carb day calls for eating 2 to 2.5 grams of carbs per pound of body weight, a low-carb day includes about 0.5 grams of carbs per pound of body weight. There is also a no-carb day that usually calls for less than 30 grams of carbohydrate. Carb cycling concedes you to eat carbs from clean sources, and cycling empowers better use of fat to burn as fuel, as engaged to burning carbs and muscle tissue for fuel.
5. gluten-free food
The gluten-free diet can improve weight loss and overall health, as people avoid highly processed, unhealthy foods. However, for some others, eating gluten-free is a necessity. In these cases, a person has celiac disease or gluten sensitivity. Similar to other food-related allergies and diseases, a person who cannot process gluten properly can become ill after eating it.
It is possible for people with a gluten-free diet to take a healthy diet. A person should concentrate their gluten-free diet like any other diet so that it includes:
- Lean proteins
- The vegetables
- The fruit
- Whole grains, such as brown rice and quinoa
- Beans, Peas, and Lentils
- Healthy fats.
key to the faster way to fat loss
In the “key to a faster way to fat loss”, I intermittently fast with carb cycling, strength training, and HIIT to give clients great results. While all of these strategies have significant scientific support, testimonials from thousands of women who have gone through my program speak louder than white lab coats. These women have indeed changed their lifestyles, and are happier, healthier and overall much thinner.
The reason this program is incredibly successful is that I have the food cycle based on intermittent fasting and carb cycling combined with specific workouts to strategically maximize the effects of our food cycle. If you want guidance and accountability when implementing these strategies so that you can effectively transform your body into a pro fat burner, ‘Faster Way to Fat Loss’ is a great program to help you do that. is available.
STEP-1:- Workout plan for a faster way to fat loss
Follow this training plan for 12 weeks
| DAYS | HEAVY DAY or LIGHT DAY |
| DAY-1 | Heavy Day |
| DAY-2 | Heavy Day |
| DAY-3 | Heavy Day |
| DAY-4 | Light Day |
| DY-5 | Light Day |
| DAY-6 | Light Day |
| DAY-7 | Rest Day |
DAY-1 HEAVY DAY (CHEST/TRICEP/ABS) EXERCISES
| EXERCISES | SETS x REPS |
| 1. warm-up with light weight (push-ups + tricep press down) | 2 x 20 |
| 2. SUPER SET | |
| (A) barbell bench press | 5 x 8 |
| (B) barbell skull crusher | 5 x 8 |
| 3. SUPER SET | |
| (A) inclusive bench press | 5 x 8 |
| (B) overhead dumbbell extension | 5 x 8 |
| 4. SUPER SET | |
| (A) push-up (with weight) | 5 x 8 |
| (B) dips (with weight) | 5 x 8 |
DAY-1/DAY-3/DAY-5 ABS EXERCISES
| EXERCISES | SETS x REPS |
| (A) reverse crunches | 3 x 20 |
| (B) rope crunches | 3 x 20 |
| (C) woodchopper | 3 x 20 |
| (D) planks or ABS rollout | 3 x 20 |
DAY-2 HEAVY DAY (BACK/BICEP/CARDIO) EXERCISES
| EXERCISES | SETS x REPS |
| 1. warm-up (dumbbell row + dumbbell curl) | 2 x 20 |
| 2. SUPER SET | |
| (A) lat-pulldown (wide-grip) | 5 x 8 |
| (B) barbell bicep curl | 5 x 8 |
| 3. SUPER SET | |
| (A) dumbbell row (single arm) | 5 x 8 |
| (B) dumbbell hammer curl | 5 x 8 |
| 4. SUPER SET | |
| (A) T-bar row | 5 x 8 |
| (B) barbell curl (reverse) | 5 x 8 |
DAY-2/DAY-4 CARDIO TRAINING
| EXERCISES | TIME |
| (A) treadmill walk | 10 mint |
| (B) treadmill running | 20 mint |
DAY-3 HEAVY DAY (LEG/SHOULDER/ABS) EXERCISES
| EXERCISES | SETS x REPS |
| 1. warm-up | |
| (A) empty barbell squat | 2 x 20 |
| (B) shoulder press (empty barbell) | 2 x 20 |
| 2. SUPER SET | |
| (A) barbell squat | 5 x 8 |
| (B) barbell shoulder press | 5 x 8 |
| 3. SUPER SET | |
| (A) barbell rack deadlift | 5 x 8 |
| (B) front dumbbell raise | 5 x 8 |
| 4. SUPER SET | |
| (A) calf raise (standing) | 5 x 8 |
| (B) barbell shrug | 5 x 8 |
DAY-4 LIGHT DAY (CHEST/TRICEP/CARDIO) EXERCISES
| EXERCISES | SETS x REPS |
| 1. warm-up | |
| (A) push-up | 2 x 20 |
| (B) tricep rope press down | 2 x 20 |
| 2. SUPER SET | |
| (A) dumbbell incline press | 3 x 15 |
| (B) tricep cable press down | 3 x 15 |
| 3. SUPER SET | |
| (A) dumbbell fly | 3 x 15 |
| (B) dumbbell kickback | 3 x 15 |
| 4. SUPER SET | |
| (A) cable cross over | 3 x 15 |
| (B) bench dips | 3 x 15 |
DAY-5 LIGHT DAY (BACK/BICEPS/ABS) EXERCISES
| EXERCISES | SETS x REPS |
| 1. warm-up | |
| (A) empty barbell row | 2 x 20 |
| (B) empty barbell curl | 2 x 20 |
| 2. SUPER SET | |
| (A) chin-ups (reverse) | 3 x 15 |
| (B) cable bicep curl | 3 x 15 |
| 3. SUPER SET | |
| (A) seated machine row | 3 x 15 |
| (B) frog concentration curl | 3 x 15 |
| 4. SUPER SET | |
| (A) dumbbell pullover | 3 x 15 |
| (B) high angel cable curl | 3 x 15 |
DAY-6 LIGHT DAY (LEG/SHOULDER/CARDIO) EXERCISES
| EXERCISES | SETS x REPS |
| 1. warm-ups | |
| (A) squat (bodyweight) | 2 x 20 |
| (B) shoulder dumbbell press (lightweight) | 2 x 20 |
| 2. SUPER SET | |
| (A) dumbbell front squat | 3 x 15 |
| (B) dumbbell shoulder press | 3 x 15 |
| 3. SUPER SET | |
| (A) dumbbell split squat | 3 x 15 |
| (B) dumbbell side raise | 3 x 15 |
| 4. SUPER SET | |
| (A) barbell hip thrust | 3 x15 |
| (B) dumbbell reverse fly | 3 x 15 |
| CARDIO TRAINING | |
| stationary bike (paddling) | 30 mint |
You cannot have the wrong diet. Do you know that Exercise is only 30% of the equation – nutrition is 70%? So, to have the 100% result, you need to follow a diet plan with an exercise plan too.
STEP-2:- Diet plan to the faster way to fat loss
(1) Intermittent fasting eating window meal plan
| EATING TIME | MEALS |
| 8 AM | BREAKFAST |
| 11 AM | SNACKS |
| 2 PM | LUNCH |
| 6 PM | SNACKS |
| 8 PM | DINNER |
(2) CARB CYCLING PLAN
| CARBS-DAYS | HIGH-CARBS/LOW-CARBS |
| MONDAY | LOW CARBS |
| TUESDAY | LOW CARBS |
| WEDNESDAY | LOW CARBS |
| THURSDAY | HIGH CARBS |
| FRIDAY | LOW CARBS |
| SATURDAY | LOW CARBS |
| SUNDAY | HIGH CARBS |
(3) LOW CARBS DAY DIET PLAN
| 8 A.M. MEAL PLAN | QUANTITY |
| Scrambled eggs and nuts:- | |
| egg whites | 6 |
| kidney-beans | ½ cup |
| onions | 2 spoons |
| tomato | 2 spoons |
| spinach | 1 handful |
| peanuts | 3 spoons |
| 11 A.M MEAL PLAN | QUANTITY |
| Peanut butter Apple:- | |
| whey protein | 1 scoop |
| peanut butter | 1 ½ spoon |
| apple | 1 |
| cinnamon | 5g |
| 2 PM MEAL PLAN | QUANTITY |
| Grilled chicken and Vegetables:- | |
| grilled chicken | 100g |
| kidney beans (black) | ½ cup |
| sweet potato | 30g |
| green beans | ½ cup |
| green bell paper | ½ cup |
| broccoli | ½ cup |
| tomato | 2 spoon |
| onion | 2 spoon |
| 6 PM MEAL PLAN | QUANTITY |
| Eggs & dates:- | |
| eggs white (boiled) | 6 |
| dates | 3 |
| 8 P.M. MEAL PLAN | QUANTITY |
| Grilled chicken omelet bean wrap:- | |
| chicken breast (grilled) | 120g |
| egg white | 2 |
| whole egg | 2 |
| cheese (non-fat) | ¼ cup |
| black beans | ½ cup |
| peach | ½ |
| potato (boiled) | 30g |
| onion | 2 spoon |
| tomato | 2 spoon |
| yogurt | 2 spoon |
| ketchup | 1 spoon |
| pepper/salt/garlic powder | — |
(4) HIGHCARBS DAY DIET PLAN
| 8 A.M. MEAL PLAN | QUANTITY |
| Oats & eggs:- | |
| eggs white (boiled) | 4 |
| oats | ½ cup |
| raisins | 2 spoon |
| peanut | 2 spoon |
| apple | ½ |
| 11 A.M. MEAL PLAN | QUANTITY |
| Almond milk & bread toast:- | |
| whole wheat bread | 2 slice |
| banana | ½ |
| peanut butter | 1 spoon |
| almond milk (low-fat) | 1 cup |
| 2 P.M. MEAL PLAN | QUANTITY |
| Rice & grilled chicken:- | |
| brown rice | 1 cup |
| grilled chicken | 100g |
| kidney beans (black) | ½ cup |
| cauliflower | ½ cup |
| green beans | ½ cup |
| green bell paper | ½ cup |
| tomato | 2 spoon |
| onion | 2 spoon |
| 6 P.M. MEAL PLAN | QUANTITY |
| Protein milkshake:- | |
| whey protein | 1 scoop |
| milk | ½ cup |
| banana | 1 |
| 8 P.M. MEAL PLAN | QUANTITY |
| Roti omelet yogurt:- | |
| eggs white | 4 |
| whole eggs | 2 |
| yogurt (low-fat) | 1 cup |
| roti (whole wheat) | 1 |
| onion | 2 spoon |
| tomato | 2 spoon |
| ketchup | 1 spoon |
| pepper/salt/garlic powder | — |
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