Extreme Fat Loss Ambition protocol 

The plan above is the baseline for this intense program.

To speed up fat loss, more training adds to your energy debt you’re building day after day in your work.

Here’s my suggestion for a ‘fitness contest prep’ routine:

• Add 5 minutes of power walking 6 times a day, adding up to 30 minutes extra training per day

• Do 60-120 minutes of brisk walking in addition to the workout plan above.

• Swap out the HIIT workouts for less intense sessions as needed

• Undulate your cardio volume so you have more intense and less intense weeks throughout the course of 2 monhts.

• Avoid adding cardio as your backup plan when your diet fails

• Separate your cardio workout from your resistance training for better focus and stamina.

• If you don’t want to do am and pm training, skip it and plan your training to fit your life.

• Split your longer cardio sessions into shorter ones and add them throughout the day to complete the total volume.