WWW.MEL2FIT.COM

Losing fat while preserving muscle mass can be challenging, but with the right approach, it’s absolutely doable! Here are the 5 key principles to achieve this goal 👇 1️⃣ Eat Enough Protein 🍗🥚 🔹 Protein is essential for muscle retention . 🔹 Aim for 2g of protein per kg of body weight to prevent muscle breakdown. 🔹 Choose lean and whole-food sources : chicken, fish, eggs, legumes, tofu, Greek yogurt. 📌 Pro tip: Include protein in every meal to keep hunger in check and enhance recovery! 2️⃣ Do Cardio... But Smartly! 🏃‍♂️🚴‍♀️ ✅ Moderate cardio (brisk walking, cycling) = 🔥 burns fat without harming muscle ✅ HIIT (high-intensity intervals) = 🚀 boosts metabolism and preserves muscle mass 💡 Avoid excessive steady-state cardio (over 45 min), as it can lead to muscle loss! 3️⃣ Prioritize Strength Training 🏋️‍♂️🎯 🏆 Lifting weights is the best way to maintain muscle mass! 🔠 Aim for 3-5 sessions per w...

Being Fit Over 40: My Real-Life Transformation and Tips to Stay in Shape After 40 Why Getting Fit After 40 Feels Like a Challenge Being fit after 40 is not just a trend — it's a necessity. When I look back at myself ten years ago, the difference is striking. There’s “no photo,” as we say. What happened? Life happened. Work, stress, kids maybe, fatigue, and habits that slowly changed without noticing. But now, as I approach 50, I realize more than ever how important it is to stay in shape — not for aesthetics, but for health, energy, and long-term well-being. How I Train Differently at 40+ Let’s face it — you don’t train at almost 50 like you did at 25. And that’s perfectly fine. My workouts today are smarter, more focused, and adapted to my body’s needs. I’ve shifted toward: Bodyweight exercises (great for joint health and functional strength) Pilates , for core control and posture Yoga , to stay flexible, relaxed, and avoid injuries Instead of pushing for max reps and heavy lift...

This is what you can acheive in few months with dedication. You can change your body, gain some muscles, maintain a low body fat! One rule: consistency: You can choose to use both workouts methods: calisthenics and weight training . The combinaison is super effective!

🔥 Fitness Recipe Spotlight: Easy & Flavorful Chicken Salad (Only 340 Calories!) Looking for a quick, protein-packed meal that’s both clean and delicious? Say hello to your new go-to: Easy Chicken Salad, the perfect mix of lean protein, fresh veggies, and bold flavor — ready in under 30 minutes! 🥗 Ingredients (Serves 1) 4 oz chicken breast 1 tsp olive oil ¼ tsp paprika ¼ tsp cumin ¼ tsp dried oregano Salt & black pepper to taste 2 leaves romaine lettuce 7 cherry tomatoes (halved) ¼ medium cucumber (chopped) ¼ medium yellow onion (thinly sliced) 1 tbsp fresh parsley (chopped) 🌿 Dressing: ½ tbsp tahini ½ tbsp water 1 tsp lemon juice 🔥 Preparation Steps Preheat your oven to 350°F (180°C). Season the chicken breast with olive oil, cumin, oregano, paprika, salt, and pepper. Bake for 20–25 minutes until fully cooked and juicy. Meanwhile, assemble your salad: layer chopped romaine, then circle the plate with cherry tomatoes and cucumber. Place onion strips at the center and top wit...

Fat, and the pounds that go with it, have accumulated in your body but you've finally decided to get rid of them. Good choice. By becoming fit again you will have many benefits. Your appearance will have changed, you will look and feel more attractive. And above all, losing excess weight in the form of fat will benefit your body: you will reduce the risk of cardiovascular disease. But be careful, the objective is to lose fat but not muscle. The biggest difficulty when you want to lose weight is to lose only fat but no muscle. So how to lose fat and only fat? To begin with, you have to understand the energy mechanism within the human body. Think of your body as a machine, a car, a robot that needs energy to move. The human body has several sources of energy. The two main ones are carbohydrates and fat. Each of them is able to release a certain amount of energy measured in calories. The carbs correspond to 4 calories and the fat 9 calories. It will therefore take twice as much energy...

Annoyed by your love handles ? You’re not alone. Many people search for that one magic exercise to melt fat around the waist. But in a straight-talking video, Simeon Panda – one of the top names in global fitness – busts this myth for good . ❌ The Truth About Spot Reduction Simeon is clear: you cannot spot-reduce fat . Side bends, Russian twists, woodchoppers – they might train your core, but they won’t burn the fat over your hips . Why? Because these exercises don’t burn enough calories, and more importantly, your body decides where to store and lose fat – not you . “You can do 200 side bends a day and still keep your love handles if your body fat is too high.” – Simeon Panda 🧬 Love Handles = Fat Storage The video emphasizes a basic truth: love handles are simply stored body fat . Nothing mysterious. When you consume more calories than you burn , the surplus is stored – and your body chooses the location . ✅ The Real Solution: Cardio + Strength + Diet Simeon shares a much more effe...

Instagram : @mjdelaney @shredbundy

Stats: 20 years old 6'0 1,83m

Pretty good shape for 15yo

LAZAR ANGELOV 5 DAYS WORKOUT  

Stats 20 y.o 6'0 1,83m 93km