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September 15, 2020

1. Eat less than you need.

It's really that simple. Log your food and track your macro's, there are a bunch of apps that can help you log your meals. If your maintenance level is 2500 calories a day and you want to lose weight, drop to 2000 a day and you'll lose weight within a couple of days.

Track you macro's, follow a high protein diet and adjust it to your activity level. 1.6-2 times your body weight in grams is a good way to start. That means if you weigh 100kg you should eat 160-200 gram of protein a day.

2. Up your activity.

The more you do, the more calories you burn. Combine strength and cardio for ultimate results.

3. Use natural fat burners. A couple of examples;

  • caffeine 
  • green tea extract
  • cla
  • fat burners (premixed)
  • L-carnitine 
  • pre workouts