Fat Burning Protocol 2025: The Modern Approach
One of the most sought-after effects in the fitness and health sector today is fat loss, and here is a proven protocol consisting of training, supplements and diet focused on fat loss.
Training and education
This is an intense workout that will burn a lot of calories and raise your metabolic rate in the short run, I would do this type of training 2-3 times a week and the rest of the days follow your normal training schedule.
Metabolic training is usually made up of compound exercises with very little rest in between, the training is made up of super sets (groups of different exercises) of which we do 2-3 sets of 10-13 repetitions with a rest between 30 and 40 seconds: 1 (Barbell Squats, Standing Dumbbell Shoulder Press), 2 (Standard Lunges, Incline Dumbbell Bench Press), 3 (One-Arm Dumbbell Rows, V Ups).
Nutrition
We will follow a PSMF diet, which is a very high protein, low calorie diet.
For those below 15% fat (M) or 24% fat (W), use 2.5-3g of LBM per kilogram on the metabolic training days and 3.5-4g on the weight training days, follow the diet for 11 days and then load carbs for 3 consecutive days.
Protein will be reduced by 0.5-1g if you have a higher fat percentage.
Carbohydrates and fats are only consumed in trace amounts.
How to supplement
Caffeine: increases NS, energy expenditure, fat transport and oxidation.
EGCG: Increases energy expenditure and fat oxidation.
P-Synephrine: increases metabolic rate, lipolysis and thermogenesis.
We recommend you take 200 mg of caffeine (or more) + 10 mg of synephrine + 500 mg of EGCG 30 minutes before your workout.