Advanced Fat Burning Strategies by Coach Greg

Introduction

• Focus on advanced techniques for achieving single-digit body fat.
• Not for beginners; aimed at those looking to get extremely shredded.

Morning Cardio Strategy

• Timing: Cardio first thing in the morning.
• Duration: Minimum of 60 minutes.
• Intensity: Zone 2 cardio (moderate intensity).
• Supplements: Take a fat burner immediately upon waking.
• Nutrition: Consume 20-30 grams of essential amino acids or protein to prevent muscle loss during cardio.

Understanding Cardio Zones

• Zone 1: Too easy, not effective for calorie burning.
• Zone 2: Ideal intensity; sustainable for hours, can multitask (e.g., study, watch videos).
• Zone 3-5: Too intense, not recommended as it can impair muscle retention.

Benefits of Zone 2 Cardio

• Allows for multitasking (reading, studying, social media).
• Effective for burning fat rather than carbohydrates.
• Prevents excessive hunger and muscle soreness.

Year-Round Cardio Recommendation

• Easier diet adaption if cardio is performed year-round.
• Progressive overload: Gradually increase cardio as fitness improves.

Nutritional Strategies

• Immediately post-cardio: Consume a balanced meal of carbs, protein, and essential fats.
• Caloric intake: Post-cardio meal should be substantial, roughly 1/4 of daily calories.
• Protein Intake: Essential for muscle retention and rebuilding.

Weight Training

• Best performed later in the day, after several meals.
• Maintain off-season training intensity during a diet phase.

Evening Cardio

• Perform Zone 2 cardio post-weight training.
• Avoid HIT cardio post-strength workouts.

Caloric Deficit and Fat Loss

• Target a 1,000-calorie daily deficit for rapid fat loss.
• Combination of dietary reduction and cardio to achieve desired results.
• Adjust calorie intake or cardio duration as metabolism adapts.

Supplements and Recovery

• Save fat burner supplements for later in the diet phase.
• Recommended year-round use of NMN supplements for energy and endurance.

Conclusion

• Reiterate the importance of cardio and nutrition in achieving low body fat.
• Emphasize the need for personalized adjustments based on individual responses and goals.

Additional Resources

• Encouragement to explore further content and resources provided by Coach Greg (e.g., cookbooks, training books, supplements).

These notes capture the key strategies and recommendations from the lecture, focusing on advanced fat burning, cardio strategies, nutritional timing, and workout optimization.