After 2 times personal training, what I got from the trainer is described below.
- Intermitted fasting (16, 18, 20 hours window) is alright, but eating a sweet bun or a rice ball before training is necessary.
- Divide training to an upper body day and a lower body day.
- Add 30 min cardio workout immediately after weight training. It is easier to burn fat just after weight training than only cardio.
- High Intensity Interval Training is once a week. Weight and cardio combo is 4 times a week.
- Take whey protein within 30 min after training.