Five strategies to stay natural in three months, can you do that in a video as short as this one? Yes, so let's speed it up here, click on I liked it, subscribe to the channel, because our number five I've already explained here, is the exams. So you have a very important triple hormone , and when you get past thirty, forty, fifty you have to check this here, which are the sex hormones (mainly testosterone, estradiol), the thyroid hormones (TSH, T3 and T4) and insulin, which you will see between insulin, blood glucose and HOMA-IR (homa - go), I 've already made a video here about the best tests you should do for you to get results, so remember to check it when you have a question, you write here in the comments Leandro Twin + theme.
Now with everything right we go to our training. Contrary to what some people think, our training is always aimed at muscle hypertrophy , so you will always do a hypertrophy workout with maximum performance, taking the workout to the limit, to failure, with advanced technique, and even when you make a "cut" you can continue and must continue to focus on weak muscles. Remembering folks, that in this project of becoming natural defined in three months, it is clear that it is not defined that you want in your head, because you already have to have a muscular structure to put the project up to date, so you have been training hypertrophy, correct?
So you're going to keep training hypertrophy. And the issue of diet and aerobics, which are now the numbers two and three respectively, just getting to one, these two or I joined because they are intertwined, so when you go to do your diet and training strategy, training will people understand for hypertrophy, in the diet we are going to do with two grams per kilogram of protein, two grams per kilogram of carbohydrates and one gram per kilogram of body fat, so for each kilogram you weigh you will put two of protein, two of carbohydrates , and one of fat, the macronutrient is not from the food, it is not two hundred grams of chicken, every hundred grams of chicken, we will consult the nutritional table of each food, twenty grams of protein, raw heavy, then you go and add this in your math. And over these three months you've been taking about 0.
1 gram per kilo of carbohydrate per week, so you're going to put two grams per kilo, 1. 9, 1. 8, 1.
7, always reducing, if you noticing that the pace is a little slow, probably from the middle to the end, at the beginning it's not supposed to be slow, you're taking about five grams of fat off. Then he realized that it got slower, each week you take 0. 1 of "carbo" and take five grams of fat at the same time.
As it is intertwined, aerobics is more part of the training, do you agree with me? But he has a growing strategy here in this project, so you're going to start the first week with about twenty/ thirty minutes a week, and every week you're going to increase about fifteen/twenty minutes as well. So in the first week it's twenty minutes a week, which you can split post-workout, then you put in forty minutes, then sixty minutes, one hundred and twenty, and so when you get to the end you'll have a pretty high cardio load , the calorie is quite low, and obviously this is going to be costly for your quality of life, but it's the price to pay.
So that you have a little more dignity in life and you maximize your results, our number one: supplementation. You saw that I talked about everything and now I'm talking about supplementation as one more, because if you already do all of this, that's fine. Leandrão, he's with Oficial Farma here.
There's no problem, you can buy it at Oficial Farma, ok? But you don't have to, don't worry. In supplementation what do I indicate?
A caffeine to decrease appetite and increase mood and improve fat burning, because the thermogenic effect of a thermogenic, right, the thermogenesis effect itself, thermo - heat, gene - generation, generation of heat from calories, is overestimated, you think it will dry much more than the product will actually do, where its principle is more to provide comfort, increase mood and decrease appetite. A creatine is very welcome because even in "cut" we want to keep having muscle hypertrophy, because we want to define, and defining is having something to show and not having anything to hide, so I 'll just leave these two supplements, creatine and caffeine, finish. Then you will say the following: how can I take creatine and caffeine without one canceling the effect of the other, is there such a thing?
I'm going to leave the hook for this video here for you to understand all about creatine and caffeine, how if you use both correctly they actually boost. Liked this right buddy and little friend? So take a look.
