1. Increase your TUT – Time Under Tension
Perform exercises at a slower rate rather than faster and heavier
Taking 40-60 seconds to complete a rep increases muscle 51% more
2. Stop Starving Yourself
Caloric Deficit for too long initiates starvation mode – slows metabolism and increases fat storage.
Start Carb cycling
Low carb day
Moderate carb day
High carb day
3. Stop doing traditional cardio at a constant pace
3 days a week for 15 minutes a day do HIT – High Intensity Interval Training
Doing this burns calories for up to 48 hours after HIT – the Afterburn Effect.
From: https://le.vshred.com/sp/survey/results-male-sf-bt-f3