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Train hard, and recover harder. This is a very complete schedule, but I would warn you to be careful of the other part of the equation that is recovery. Your body is a machine that is tuned to respond to external stress (dieting, strength training, aerobic training are all stressors) and that stress needs to be increased slowly so as to not cause yourself to ...


If this was 3 kg of fat, that would mean you just lost 3*7000 kcal or 87864 kj, this is obviously entirely unplausible. What does make sense however is that you just lost a bit of water and solids, which is common when you start eating more healthy. Your weight will always fluctuate a bit, you will have a high and low limit for your weight, if you start ...

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