Jade MacKinnon’s Fat Loss Workout & Nutrition Guide
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3 GUIDELINES | MEAL PLAN | TRAINING PROGRAM | CARDIO
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To me, weight loss is all about thinking holistically. It is not as easy as decreasing calories and increasing exercise, or simply getting into a calorie deficit.
I look at a combination of factors that can really help with the whole approach. Factors such as sleep, stress, workout times, workout type, body adaptation, supplements, metabolism, food type, rest periods and so on.
I could write several thousand words on each of the above subjects. However, without going into too much detail, here are my..
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3 Key Guidelines for Losing Fat Fast:
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Everyone is different, so it pays to work with a professional to establish the food type, calorie and exercise plan that will work well for you. Once you have established this, stick to it 100%. If you want results bad enough – you will.
[/et_pb_accordion_item][et_pb_accordion_item title=”2. Supplement your food with safe, top-of-the-range, Fat-Burning Supplements.”]
To really boost my fat-burning potential and give me the energy to workout at full intensity on a lower calorie diet, I use a specific combination of perfectly timed fat loss supplements that are infused with essential ingredients for optimal fat burning:
» 1 scoop of Diablo Fat Loss Supplement Powder Pineapple every morning.
» 1 capsule of the new Diablo Inferno Fat Burner 30 minutes before my cardio
» For pre-workout supplement, 1 scoop of Ritual 10 minutes before my weight training
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Every single training session should be pre-planned, focused on a goal, and thought out thoroughly. I train Legs about 2-3 times per week, because that’s where I want to put on size, not in my upper body – so my training plan is heavily based on this. Currently, I’m not training my chest due to an ‘injury’ and because I do not want to grow my quads, I’m skipping quad-focus exercises . However, different people will have different goals. So do what suits you best!
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So for those who are wondering, here are the basics of my diet (portion sizes are not stated because everyone is different) and what my training regime looks like during my Fat-Loss Workout stage:
MEAL PLAN
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» Oats
» ANS N-Pro Lean Protein 
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» Nuts and Cottage Cheese or Tuna/Chicken/Shake
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» Chicken and Rice + Veggies
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» Kumara or Rice
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» ANS Post-Workout Creatine
or
» Chicken Salad (during cutting phase, I do without post-workout carbs)
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» Rice/Kumara/Potato with Steak/Chicken/Fish (fats from oils added on leg days)
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TRAINING
At the moment I am doing 4 sets of around 10-15 reps per exercises, adding in some drop sets to finish.
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1. Leg Press (feet high and close)
2. Barbell Glute Thrusts (heavy close feet)
3. Leg Extension
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1. Shoulder Dumbbell Press
2. Lateral Raises
3. Overhead Extensions (cable)
4. Cable Rope Pull Down
5. Cardio
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1. Seated Row
2. Wide-Grip Pull Thrust
3. Pre-loaded Barbell 21’s
- » 7 bottom-half reps
- » 7 top-half reps
- » 7 full-motion reps
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» 30 – 40 minutes steady-state cardio on a high-incline treadmill
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1. Heavy Sumo Deadlifts
2. Walking Lunges
3. Seated Hamstring Curl
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1. Calve Raises
2. V-ups
3. Lateral Side Raises
4. Cardio
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» Take a day to rest – you’ve earned it
» On Day 8 repeat starting back with Day 1 exercises
» Great job!
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CARDIO
If you’re serious about getting trimmed, cardiovascular exercise is an important aspect of training that’s often overlooked. The key component to cardio exercise is to get moving! It can be any exercise that raises your heart rate and increases your blood circulation. Not only does cardio help burn extra calories but it has other benefits like improving your overall health, increasing your metabolism, improving recovery ability and more!
Did you know that if you want to have muscle definition within your abs, you have to have your body fat at 10% or less? Hundreds of crunches alone won’t do anything but cardio can get you there along with a balanced nutritional plan.
Cardio Training:
Remember to keep your heart rate at about 75 – 85% of its maximum during cardio sessions. Basically, if you’re out of breath, you’re going too fast.
To find your max heart rate, take 220 and subtract your age. Then track your heart rate by the number of beats per minute to stay within your range and not exceed your max.
If you don’t like the treadmill, you can try any form of cardio that increases your heart rate and provides intensity training like bicycle, elliptical, stair climber and even swimming.
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