How to lose fat and gain lean mass

It’s called Educogym and it’s a program developed by some fitness centers in the United States and Great Britain. It is based on about two weeks of diet and high intensity exercise to lose fat mass and gain lean mass, resulting in a total weight loss. There is no need to go to the gym and you can do it at home too.
In this article we see what it consists of.

LOSE FAT MASS AND INCREASE LEAN MASS IN 2 WEEKS

What’s it about? This is a low-carb, high-fat diet plan to be paired with 30 minutes of high-intensity activity (HIIT) with weights, however, which can also be two half-liter bottles of water for women, starting with so gradually at least the first week. Then it would be the case to switch to weights from one kilo to 3-4 kilos for women. For men at least twice as much.

The meal plan is very simple and must be followed, varying the meal options, for two continuous weeks and then proceed to a transition phase and a maintenance phase. From the reviews, women lose 3-4 kilos, men about five. The plan includes the use of an amino acid supplement: it has been seen that those who skipped it, perhaps forgetting it, lost less weight.

EDUCOGYM MENU TO LOSE FAT MASS AND INCREASE LEAN MASS

Amino acid supplement, for example: RTP® ● BCAA 4: 1: 1 + Vit B6 ● Tablets To
be taken after sports.

Breakfast. The breakfast is based on two scrambled eggs in a little butter or oil or half an avocado blended with a spoonful of cocoa and a zero-calorie sweetener or about 50 grams of aged cheese such as brie or emmenthal, also grilled, with 2-3 nuts.
You can drink a drink such as herbal tea, tea or coffee but with a zero calorie sweetener.

Lunch. About 100 grams of smoked salmon (120 for men), salad with a tablespoon of oil. Herbal tea with sweetener.
Alternatively, a box of tuna in oil or eggs or cheese if not eaten for breakfast + a plate of spinach or endive or broccoli sautéed with a tablespoon of oil.

Dinner. 100 grams of beef (150 for men) or the same weight of mackerel in oil, vegetables in a pan including Chinese cabbage or cabbage, radicchio, endive, chicory, turnip greens, rocket with a tablespoon of oil + 100 grams of avocado.
As an alternative to avocado, konjac shirataki with a generous spoonful of pesto.

Snacks: These can be 10 olives or 3 nuts or 10 grams of 99% dark chocolate.
Another reference menu for the Educogym diet is that of Zana Morris that you find here , in order to vary with food.

PHASES OF TRANSITION AND MAINTENANCE

In the transition phase we can add 120 grams of fruit after lunch and dinner for the first week and a 25 gram slice of wholemeal bread in the second week. From the third, we can alternate lunch or dinner with 120 grams of legumes or add 100 grams of potatoes plus a low-fat yogurt or 100-gram dairy product instead of cheese, reducing the oil to a teaspoon per meal.

From the fourth we enter maintenance.
We can eat all the vegetables. And a plate of 50 grams of wholemeal pasta or brown rice or oats (raw weight) for women and 70 grams for men at a meal, reducing the oil to a teaspoon and combining 30 minutes of jogging or walking.
If we want to have a free meal, for the two consecutive days we will return to eat as in the first menu.

At the same time, physical activity with weights and tools pushes the body to get rid of fat and not lean mass.

We find examples thanks to youtube.
Woman training 1 , 2 , 3 , 4 , 5 , 6 .
For men, workout 1 , 2 , 3 , 4 , 5 , 6.