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Workout and Diet Plan for getting Lean
*Calculating Calories for fat loss and planning diet*
First we will calculate
Multiply weight X 25to get the required calories
For 80 kg individual
Calories – 80 X 25 = 2000 calories
Protein – 1.5 X Bodyweight = 120 gm = 480 cal
Fats – .75 X 80 = 60 gm = 60*9 = 540 cal
Carbs – 2000 – 480 – 540 = 1000 cal approx = 250 gms Approx
*Workout plan*
It will be a 5 day workout plan divided into:
Push- This workout split primarily involves pushing movements, such as bench presses, shoulder presses, and tricep dips.
Pull- focuses on exercises that involve pulling movements, such as pull-ups, rows, and bicep curls.
Cardio
Push – exercises will be targeting all major muscle groups for overall strength and muscle development.
Pull
Circuit Training
*Slow State Cardio*
People should do at least 30 minutes of slow state cardio a few times a week.
SSC is of such an intensity that you can talk while doing and no run out of breath.
Gradually increase the duration or intensity of your slow-state cardio sessions over time to continue challenging your body and promoting fat loss.
### *10k steps*
Other than SSC, people can aim for 10k steps a day to consistently and conveniently burn calories throughout the day without excessive fatigue.
Incorporate more physical activity into your daily routine by walking instead of driving for short distances, taking the stairs instead of the elevator, or going for regular walks during breaks.
Gradually increase your step count over time as your fitness improves.
### *Abs workout/Exercises*
To target your abdominal muscles and promote fat loss, try doing ab exercises atleast 2-3 times a week.
Perform each exercise for 10-15 repetitions or as many as you can with good form. Aim for 2-3 sets of the entire circuit, resting for 30-60 seconds between sets.
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00:00 INTRO
00:22 Calculating Calories
02:39 Meal Plan
04:10 Supplements
06:20 Workout Plan
7:35 NEAT/10k Steps
8:41 Sports
9:05 Abs Exercises