coach Greg in today's video I'm going to be giving you Advanced fat burning strategies and techniques to get you the most shredded you've ever been remember these are Advanced Techniques it's not for people dieting for the first time it's people looking to get truly shred I'm talking singled digigit body F so we're going to be going over into specific plans what you should be taking what you should be doing what time what to do exactly so that you know what to do to get [Music] shredded so not everyone is going to with this but these are in fact techniques that I have used in the past and the first one is doing cardio first thing in the morning and in order to do this especially when you've been dieting for a long time you might not have a lot of energy you're going to be doing a minimum of 60 minutes of cardio first thing in the morning that is an fact a lot and it's going to be at zone two and so what I suggest especially if you're tired is you get up in the morning you take your fat burner it's right by your bed you swallow it faster than last time and you go right back to sleep you don't set the alarm and you let it wake you up as soon as it wakes up you're bright eyed bushy tailed you can then go right to the gym you can do cardio immediately preferably the cardio machine is at your own house if it's not at your own house you don't have to get up and go back to sleep you could simply take your fat burner and drive right to the gym by the time you get there it's going to be kicked in remember this is Advanced fat burning techniques I'm not suggesting that regular person just start doing this but if you're a bodybuilder and you're getting shredded you're perhaps not even sleeping enough you have to do something and so in doing this you are prep you are primed now you get up on the preps the treadmill the bike whatever you're doing and you consume 20 to 30 gam of essential amino acids or BCA or at least some protein right at the start or during your cardiovascular session the reason you're doing this is because you don't want to lose muscle and by consuming protein right away it's your first opportunity for muscle protein synthesis to occur and so you could for example be consuming a couple scoops of paralite mixed in with your water and you're simply consuming this while while you're on the bike doing your cardio now remember it's very important that you're doing zone two cardio not Zone one and certainly not three four and five if you go too hard it's going to diminish your ability to build and retain muscle especially on a diet when in a calorie deficit so zone five would be sprinting hit cardio and so on zone four you're at the limit you're at your anerobic threshold you're pushing so hard you could barely talk zone three it's still very hard you would have a difficult time carrying on a conversation this is simply too hard remember it's first thing in the morning you're tired you've been prepping for a long time you're consuming some parite and some water you don't have a lot of energy and you're doing this pretty much every single day you need to keep it easy now not too easy for example Zone one this is often times for example when people sit on a recing bike they're laying back and they're pedaling you're not burning any calories it's almost useless and just going outside for a walk for for example you get up and you say oh I'm going to get up and I'm going to walk around the block it's not hard enough you're not burning enough enough calories it's not worth it you may as well lay in bed and keep sleeping when you're doing your cardio it needs to be worth your time you need to be burning calories Zone 2 is the exact level of intensity that you need to do what exactly is zone two it should feel like you could do this for hours it's a pace that's not easy but it shouldn't be so hard that you couldn't keep it up for at least 2 hours you could talk you could watch coach Greg and chill you can learn you could read a book it's a pace that's not easy but it's not so hard that you can't use your brain when you're going too hard you can't concentrate on reading imagine you're studying for your science exam while doing Zone 4 cardio it's not happening but with zone two you can kill two birds with one stone and so I suggest you use this time because you're going to be doing a lot of cardio to kill two birds with one stone what work do you do are you a school teacher you can correct exams are you a student read your books study and if you're not any of these things use these times to scroll the internet what are you doing on social media at least do this while doing cardio if you're going to waste time using social media at least do it while doing your cardio whatever YouTube Snapchat Tik Tok videos need to watch you can do it at that time and don't forget I am on Snapchat I have a Channel please go and check it out getting millions and millions of views people loving that channel and so please check me out on Snapchat and so by keeping your mind occupied reading books watching YouTube videos this cardio at Zone 2 it's going to fly by like that before you know it you've done an hour maybe even an hour and a half and remember if you feel like you can't do an an hour you're thinking oh my God it's a whole hour how can you do that much cardio you're just going too hard if you can't do Zone 2 cardio for an hour there's something wrong with your diet there's something wrong with your training you need to switch things up and remember you should be doing year round cardio it shouldn't be you start a diet and all of a sudden you begin with 1 hour of cardio you ease into this you go harder than last time it's called Progressive overload now one of the reasons I suggest you go for so long at one time for an hour for example is when you first start doing cardio the calories that are being burned it's mostly carbohydrates as the time goes longer you begin burning more and more fat and so for example by 20 minutes to an hour you perhaps burning 80 to 90% of your calories as fat if you're doing mostly hit cardio for example sprinting you're burning a much greater percentage of carbohydrates but rather than that we want to rely on burning fat for fuel this allows our muscle glycogen stores to remain higher and majority of the fat that you're burning is actually fat it's much better to burn fat versus carbs if you're trying to burn fat at the end of the day it's still calories in calories out but if you're burning mostly fat while doing cardio it's going to prevent you from being as hungry later in the day and allow you to stay on your diet if you're doing mostly hit cardio and burning off a lot of carbs and training very hard you're going to get hungrier later in the day you're going to have more gin that's released it makes you hungrier and not only that it's going to make you sore it's much harder to recover from more intense bouts of cardio than it is from Zone 2 cardio if you're doing an hour of cardio perhaps it's on an inclin treadmill and the next day your legs are sore from doing that cardio you're impeding your body's ability to maximally build muscle you need to go at zone two you need to Progressive overload so that you can do this you need to start out slower and so I recommend in the offseason you do year- round cardio that's why when you start doing an hour or more it's relatively easy and if you have no energy during this hour of cardio in the morning remember you're probably taking fat burners if you don't have the energy you need to eat more carbs you need some carbs to stoke the fire think of it you're trying to burn fat but think of the carbs as the kindling the wood and remember this is for people who are not keto dieters I'm not a fan of a keto diet I believe that it's much better to have carbs in your diet and so if you're doing your cardio and at minute 40 you suddenly feel like you're going hypo you need to eat more carbs in that case you could for example consume a SEO protein bar remember these have 20 grams of protein they're low in calories and they do have some carbs for some energy and so by eating that it'll give you the energy to continue to push harder remember it's Zone 2 cardio you're relying primarily on fat for the energy source and so you shouldn't need a lot of carbs per fuel this workout but you do need some carbs and so if you feel you're going hypo please eat a little bit couple hundred calories should suffice now remember following this B of cardio it's very important that you eat you need to eat immediately because you did cardio first thing in the morning you need to eat right now and essentially there's no such thing as an anabolic window the time period you have to eat right after exercise but if you just did cardio and your glycogens stores are greatly reduced you need to refuel them you need to consume both carbs protein and essential fats and so don't be scared to have this as one of the biggest if not the biggest meal of the day as a rule of thumb I would say a minimum of about one4 of your calories for the day be consumed by the time you've eaten breakfast if you've done an hour of cardio or more and so if you're on a 2,000 calorie diet you should be consuming at least 500 calories following this exercise you might be thinking no I want to eat less calories I want to it further if you do that you're diminishing your ability to build muscle it's not just about getting shredded it's about keeping the muscle that you have consuming these calories you know none of it's turning to fat you're going to eat them it's immediately going to fuel your muscles it's going to convert to muscle glycogen and fuel the weightlifting workout that you're going to do later in the day and so when do I suggest you do your workout well for me and for many people I suggest you do it later in the day once you've had several meals in your body perhaps three or even four meals and only have one meal left after doing your weights workout if you're doing your weights closer to 4 or 5:00 and you're going to bed for example at midnight you should have two meals consumed after this but for me I really enjoyed lifting weights in the early evening go to the gym after perhaps meal four you've eaten your biggest meal perhaps of the day aside from perhaps meal one and you've given yourself as much energy as possible in order to fuel that workout you go and train with weights and of course you train the same way that you did in the offseason because the weight you build muscle in the offseason is the way you keep it when you dieet so I'm not going to go into all the details on how to train exactly of course I have over 3,000 videos you can watch other videos on how to do this and so following this Weight Workout you then do your cardio and so if you're early on in your dieting I suggest you do not do morning cardio whatsoever now if your coach is telling you to do this of course you can do that but you can use my strategies that I've added to help you with your own coaching and so following this Weight Workout you're doing cardio and the reason for that is because following this cardiovascular workout you're then going to go home and have your last meal and so as described in your morning cardio you're going to do zone two cardio not Zone one not too easy and not 3 four five it's just too difficult do not do hit cardio I know that many coaches are going to suggest to do this I please ask you if they tell you to do this you may want to reconsider perhaps get a different coach how can you possibly do hard sets of squats leg presses and so on expect to be doing sprints on a bike or running up a hill it's too difficult you can't recover from both you're going to overtrain let soreness be your guide if you're sore in the morning if you're feeling like you got sore from doing your cardio you're doing your cardio too hard you need to go slow I normally say go harder than last time but if you're sore please go easier than last time and so how many calories can you expect to burn during this Zone 2 cardio you should be able to burn three to four times your body weight per hour and so let's say you're 150 lbs you should be able to burn three to four times that which is 450 to 600 calories in an hour that should be your zone two if it isn't if you can't burn three times your body weigh in calories per hour you need to get in better shape you need to do more cardio because when you're in better shape you burn more calories per hour does it not make sense the better shape you are the more calories you burn whenever you do cardio because you're going at a faster Pace two people weigh 200 lb one is going at 3 miles per hour and one's going at four miles per hour person going at four miles per hour is going to burn more calories than one going at three but it feels the same to both and so often times people say how much cardio doing oh I'm doing 60 minutes of cardio 6 days a week yeah well how many calories you burning if you're using the recumbent bike and you're going at 100 Watts you're only burning 360 calories an hour is that really just as good as a person who says oh I'm doing 30 minutes but they're burning 400 calories they might burn more calories in 30 minutes than you do in an hour it depends on the pace that you're going at but you should not simply just go harder coach Greg said I should burn at least three times the calories is my body weight per hour well if you're doing zone three and four cardio to do that it's going to prevent you from buing muscle the hell and many of you are thinking now that's easy I burn 1,000 calories per hour on that stepper where I'm leaning my dear life I'm hanging on it and I'm just walking it doesn't count if you're holding on to the machine you're hanging for dear life on the treadmill it's pulling you on you're going at 3 miles hour oh I burned so many calories no you didn't the treadmill said you did but that's not the calories you burn remember most machines are overestimating the calories you're burning by about 30% so just because it says you burn 1,000 calories doesn't mean you actually did the only way to truly know how many calories you burn is if the machine is accurate and it tells you how many watts you're producing every watt that you do per hour you multiply that by 3.6 and so if it says 100 Watts * 3.6 that's 360 if you're going at 200 Watts * 3.6 that's 720 and so often times people greatly overestimate how many calories they're burning they're perhaps walk in 2 and a half miles on the treadmill and they have it on 3% and they have their arms hanging on maybe you're only burning two calories per pound of body weight per hour it's not enough you're doing an hour of cardio you only burnt 400 calories it's not enough if you're trying to get truly shredded as fast as possible for most people you're going to need about a 1,000 calorie deficit per day that will equate to a 7,000 calorie weekly deficit which we know there's 3500 calories in one pound of fat means you're going to burn off two pounds of fat per week that is a lot that is very quick for a 200 PB person that means you're dropping 1% body fat a week if you're at 15% body fat in 10 weeks you could be at 5% body fat that's truly shaded remember in your offseason 15% body fat that is what I recommend some people could go as high as 20 some perhaps as low as 10 and so if you're one of these individuals who's leaner than 15% clearly you can go easier perhaps a 500 calorie daily deficit more than enough lose 1 half% of body fat a week which is one pound and that's all you need to do to get truly shredded in under a couple of months and so the way I suggest to do this to burn off those 1,000 calories a day is to burn off half of those calories from doing cardio and so in this case it means burning off 500 calories if you're 166 lb and you're going at a steady rate not that hard 3 calories per pound you are going to burn off 500 calories per hour and so 1 hour of cardio you're burning off 500 calories the other 500 calorie deficit it comes from a reduction in your diet say you're eating 3,000 calories a day in your offseason you now eat 2500 calories a day you add in 1 hour of cardio that equates to 1,000 calories burn you can of course choose to just eat 2,000 calories and do no cardio or you could choose to do 2 hours of cardio and eat 3,000 calories but I believe that reducing calories as well as doing cardio at the same time to be the best combination of both now remember at the start of your diet you're going to be burning approximately 2 lounds of fat per week by doing this 1,000 calorie daily deficit but as the weeks go by your neat nonexercise activity thermogenesis it's going to go down and what is NE it's the calories you burn when you're not exercising like just sitting here driving perhaps watching TV as you diet down your body is trying to conserve energy it fidgets less it moves less you have less pop oomph in your step and so the calories you're burning throughout the day it goes down and if you do in fact lose muscle your BMR your basil metabolic rate it also can go down and so to make up for this you can do one of two things you can reduce your calories even further if you're eating 2500 calories you can reduce it to 2400 then 2300 2200 or you could increase your length of cardio instead of doing an hour you do an hour and 10 an hour and 20 an hour and 30 remember do not do more than 90 minutes of cardio at once that becomes far too long better at that point to spread it out so for example you could get up in the morning and do an hour of cardio and following your weights workout you could follow that up with 30 minutes of cardio and following this cardio in the evening you follow that up with for example protein ice cream or a very large salad and you must consume at least 50 to 100 gram of protein in this meal if you finish your cardio at 8 or 9:00 at night and you're consuming your last meal after this you need to supply it with plenty of protein in your salad you could consume egg whites chicken breast beef whatever but you need to have plenty of protein to last you throughout the night while you're sleeping your body is going to be using this protein to build muscle throughout the evening you want and need the building blocks the amino acids in to build and repair muscle so do not skimp on the protein if you're in a severe calorie restricted diet you're trying to lose 2 pounds of fat a week you should be consuming a minimum of one to perhaps even 1.2 gram of protein per body and why is that well when you're in a calorie deficit some of the protein that you're eating it's going to be used for energy not all of that protein can be used to build muscle and so by having even more protein you eliminate the possibility that you're going to run out of building blocks imagine having a bunch of Carpenters ready to build a house but you don't have the nails and the wood how are they going to work and so you need to have those amino acids and you need to eat plenty of protein I suggest eating five protein Rich meals per day that will allow you five opportunities for muscle protein senses to occur and allow you to maximally build muscle if however you did your cardio and your training earlier in the day for example perhaps it was at 4:00 5:00 you then eat your protein and carbs fats after your workout and then you have another protein Rich meal before bed it's very important we're not trying to fast you don't want to go 12 or 16 hours a day without eating this is not the diet you should be falling if you're trying to get truly shredded especially if you're a bodybuilder if you're just the average person and 28% body fat for men 40% body fat for women of course you can fast you have plenty energy you have plenty of food to go around but if you're somebody that's trying to get truly shredded you have to be much more diligent and persistent with your workouts and your dieting and training one more thing while doing your cardio if you notice that you're getting tired it's okay to slow down rather than doing an hour of cardio at for example 3 mil an hour if for the first 30 minutes you're going along at 3 and you're feeling great they're getting tired it's okay to blower to 2.8 2.7 a little bit easier rather than doing 60 Minutes do 63 minutes is that really a big deal so it's better to go a little bit slower and extend the workout a little bit than to try to push yourself because you perhaps are then going into zone three you don't want to go into zone three cardio it's going to make you more tired going to be hard to recover from and so please go easier if you find a cardio to be too difficult and you may in fact experience this when you get down to single-digit body fat you're not going to have the energy that you once had when I get under for example 7even 8% body fat much more difficult for me to push as hard is when I'm a little bit heavy everyone is different some people perform optimally at 8% some people at seven some people have to be at 15 it depends on your genetics depend on your individual difference now as far as the supplements the drugs go Accord to this try to save them for the latest time possible the longer you wait the better I'm talking about things like Cen T3 perhaps add medications not going to get into all those details but any of those more hardcore fat burners and even the over counter ones like G shred you should be saving these for the latest time possible at the start of the diet you should be able to do this with these with nothing and so the longer you wait the better if you're trying to do a bodybuilding competition you're at 6% body fat you're going to do whatever it takes I'm not going to say to do it or not do it just never break the law and only do things with the advice and consent from your own doctor and of course I know you're going to be using geotax throughout your diet from start to finish and year round because why would you not have you not read the evidence have you not seen Andrew huberman on the Joel Rogan podcast and others expressing just how effective NN really is in the real world with double blind Placebo controlled human studies not rat studies showing just how effective this is and it's not just for couch potatoes but Elite level Runners this gives you more energy more endurance greater recovery and what do you think you need the most when you're on a diet you need the energy to do the cardio this is a must in my opinion the number one supplement you should be taking on a diet and remember that's ahead of taking things like g- shred which is literally made to help you burn fat I truly believe geotax more beneficial more important than g- shred or any other fat burner out there and I'm talking about plan T3 everything and remember this 100% legal you're not failing a water test you're allowed to use this in drug tested sporting competitions and the research shows it works and so there you have it my cop Advanced training tips on how to truly get shredded singled digigit body fat bodybuilding competition trying to get shredded for summer photo shoots and so on please let me know in the comment section what do you think about my advice if you want more videos like this like the ones I did in the past please comment in the comment section say hey I want more advice on dieting training on how to get shredded I want more advice on performance enhancing drugs if that's the kind of content you want please let me know of course the views will tell the story if this video gets hundreds of thousands of views of course I'm going to do more if no one's watching it then I'm not going to do it subscribe click the Bell button comment to boost the algorithm like the video If you in fact liked it don't forget the Bell button to get notified if you in fact want more videos like this don't forget to watch one of those two bloops and of course the cookbooks the training books the circle Die book my life's work how to lose weight keep it off for the rest of your life training plans by me and my team the hard than last time clothing and of course the supplements the SEO bars creatine beta alanine pre-workout pre-workout prompt stem The g- Shred Delta Sleep we've got so many supplements at my website you have to check it out remember if you got no money free diet and training program it's close to 50 pages we got 300,000 newsletter subscribers head over to the website become a newsletter subscriber get the free night and training program and until next time I am out