The 4-2-1 Flexible Fat Loss Protocol: Get Lean Without Giving Up Your Life

Описание: Here's a link to the 421 Flexible Fat Loss Protocol:
https://docs.google.com/document/d/1K...

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00:00 The 421 Flexible Fat Loss Protocol Explained
01:10 Why Extreme Diets Backfire for Busy Men
03:30 How My Life Changed in My 30s (Business, Stress, Kids)
05:30 Why Fat Loss Has to Fit Real Life
07:00 Why Traditional Fat Loss Plans Fail
09:10 The Problem With All-In / All-Out Dieting
11:20 Why Weekends and Travel Ruin Most Diets
13:40 The Core 421 Framework (4-2-1 Breakdown)
16:10 Why This Works Psychologically and Physiologically
18:40 Metabolic Adaptation and Long Diets
21:10 How I Personally Structure My 421 Week
24:30 Training Days vs Aggressive Diet Days
27:20 Adjusting the 421 Around Events and Travel
30:10 How Calories Actually Work Inside 421
33:20 Version 1: Aggressive Fat Loss Setup
38:10 Protein Targets and Macro Guidelines
41:20 Version 2: Sustainable Fat Loss / Recomp
46:00 Version 3: Maintenance and Recomposition
50:00 Choosing the Right Version for Your Goal
52:40 How to Set Calories and Protein Correctly
56:30 Planning the Week Around Real Life
59:10 Strength Training Guidelines Inside 421
01:03:20 Cardio, Steps, and Zone 2 Work
01:07:10 Sleep, Travel, and Consistency
01:10:20 Alcohol and Fat Loss (What Actually Matters)
01:14:40 Common 421 Mistakes to Avoid
01:18:30 Why Tracking Matters (Even Short Term)
01:21:40 Picking the Wrong Level for Your Life
01:24:30 Patience, Consistency, and Long-Term Results
01:27:00 Final Thoughts and Next Steps