Pre-requiste: LIFT TO LOSE This is a follow-up to the Lift to Lose Program. You have completed your 10 weeks of the Life to Lose; lost some weight and gained hopefully a lot of strength! You have laid the foundation, and are now ready to take it to the next level! Test your 1RMs before you begin! Though it wasn't "required" in the first Lift to Lose, you've now spent 10 weeks laying the foundation of your lifts and we need to know your numbers going into this. If you aren't comfortable going to your "true" failure (with spotters) to find your one rep max, you can go to your 2 or 3 rep max, and use a rep calculator that you can find online, that will give you a close enough estimate. Please test your maxes on Back Squat, Front Squat, Bench Press, Sumo Deadlift & Conventional Deadlift - at least 3 days prior to starting this program. Based on Powerlifting, with a slight "weight-loss" bias, you will end the next 3 months feeling stronger than ever! Added Requirements: - Record your food, try to burn 2-300 calories more every day than you are consuming - Drink 3 liters of water - Get 7-8 hours of sleep per night - Steady cardio of some form - move every day! Walking, light movements, keep the body active!
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