Optimise Results- P.R.I.S.E
To jump start your fat lose and muscle mass use the following guidelines-
Protein- Adequate daily intake of protein (ranging from ~1 to 2.3 grams of protein per kg of body weight).
Resistance- Adding in quality weight training at least 3 times a week (F.I.T.T Principle).
Interval- 30 seconds light jog/fast paced walk, 30 seconds sprint (Varying the distance and duration).
Endurance- Proper application of aerobic activity (Active recovery/EPOC).
This protocol has been derived from Article 1 (2014) and has been slightly altered due to my additional knowledge, however this protocol had better results in gaining muscle mass, fat loss, improvements in insulin sensitivity and leptin levels when compared to resistance training alone over a 16 week period.
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