Explore essential workout rules for building muscle without risking injury

Planning a beach vacation often brings concerns about physical readiness, but specific routines can target stubborn areas like love handles.

Coach Kev, in an X post dated Wednesday, shared a comprehensive fitness strategy to achieve a dream body.

He recommended a "push, pull, and legs" split performed four times a week. The routine includes specific movements such as:

• Push: Shoulder press, tricep pushdowns, and incline bench press.
• Pull: Lat pulldowns, preacher curls, and seated face-pulls.
• Legs: Leg press, hip thrusts, hack squats, and leg extensions.

The coach emphasised that weightlifting should be prioritised over cardio "100 percent of the time" to avoid becoming "skinny fat."

He advised performing two to three sets per movement, sticking to six to twelve reps, and ensuring each set is taken within a rep of failure.

Dietary rules

To support weight-loss goals, the report highlighted strict nutritional guidelines. Each meal must be protein-dominant, featuring steak, chicken, or seafood as the largest portion. Vegetarians are encouraged to use pulses, paneer, and tofu. Additional dietary rules include:

• Skip breakfast and use caffeine to curb morning appetite.
• Replace junk snacks with Greek yoghurt or protein shakes.
• Consume only zero-calorie beverages.
• Strictly avoid alcohol to protect metabolism and sleep.
• Maintain a daily deficit of 500-1,000 calories.

Furthermore, Coach Kev stressed the importance of seven hours of sleep and tracking progress by measuring the waist weekly.

He noted that if the waist measurement is decreasing, the plan is working regardless of the scale.

Please Note: This information is for educational purposes only and does not count as professional advice.