A Fitness Ministry to the Body of Christ
A Fitness Ministry to the Body of Christ
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Max Fat Loss Guidelines

Customized fat loss guidelines for Garrett and Christopher “4 Week Max Fat Loss Program”


Workouts: We will be working out at the gym 6 days a week for max results! We will be doing a 2-day split – upper body day 1, lower body day 2, along with some low intensity cardio each day. Then coached cardio on day 3. Repeat for days 4, 5 and 6.


Intermittent fasting: I recommend intermittent fasting for a number of reasons. Intermittent fasting has been shown in research to be good for muscle preservation while losing fat. When in a calorie deficit, eating less frequently will allow you to eat more calories per meal, helping you feel fuller. I recommend coffee for breakfast and then eating 2 full meals for lunch and dinner.


Fasted workouts: I recommend working out fasted, then having your first meal of the day mid-day. Coffee or a pre-workout drink is helpful before your session. I also recommend BCAAs pre or intra workout to aid in muscle preservation.


Balanced nutrition tips: Fad diets such as Keto, Paleo, Raw Food, Vegan, etc. are not recommended as healthy, balanced or sustainable. I recommend a balanced diet consisting of whole foods with plenty of fruits and vegetables. I discourage processed foods and high fat foods and sugar as much as possible.


Weight loss tips: Meals high in protein and fiber are more filling. I recommend a powdered fiber drink before meals. Even drinking a large glass of water before meals will help. Drink zero-calorie drinks or coffee between meals to keep hunger at bay.


Supplement recommendations: A fat burner can help you feel more energetic during a fat loss phase. Fiber supplements are useful to aid digestion and help you feel fuller longer.