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Fitness model, YouTuber and bodybuilder Aseel Soueid regularly makes videos in which he trains like athletes such as LeBron James and Conor McGregor, and shares his thoughts on the best way to build muscle. In his latest video, Soueid breaks down how he lost 20 pounds and got lean, and flags five key areas to pay attention to if your goal is to burn fat.

Volume

The first thing Soueid did when he wanted to lose fat was start eating more high volume foods, for around 80 percent of his daily calories. These are macro-friendly foods that will keep you feeling fuller for longer, reducing the urge to snack between meals. “Ditch nuts, cereals, buspar jittery granola bars, those are things that will not fill you up,” says Soueid. Good examples of high volume foods include oatmeal, egg whites, chicken breast and potatoes.

Rep range

“Whether you want to lose 10 pounds or 50 pounds, it does not matter, you should stick to the 6 to 12 rep range on the majority of your weight training exercises in the gym,” says Soueid. “Avoid a very high rep range… You want to build muscle and actually sculpt and change your physique, which means gaining lean muscle mass. Even while you’re dropping body fat and losing weight, stick to the 6 to 12 rep range.”

Cardio

Soueid recommends low-intensity steady-state (LISS) cardio as an aid to fat loss, suggesting 4 sessions of 300 calories burned per week. “I always do a 12 incline and 3.2 speed on the treadmill,” he says. “You can slowly increase the amount of calories burned as you plateau.”

Post-workout nutrition

The decisions you make about what to eat after a training session will have a huge impact on your ability to lose fat. “For me personally, my post-workout meal is going to be one of the most filling meals of my day,” says Soueid. Incorporating whole, high-volume foods into this meal will help to keep you full and on track with your calorie deficit.

Balance

“You don’t want to be obsessive with your fat loss goals,” he adds. Finding the right balance between sticking to your workout and diet plan and still finding ways to enjoy yourself will make the process much more sustainable. “It’s all about the long term goal, not the short term.”

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