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Mohammed Ammar transformation
He reduced almost 25kgs from fat to fit and he reduced 20% fat from 37% to 18%

Zone 1: 60-70% of threshold heart rate: A very, very light intensity effort level marked by easy breathing and complete conversation. For many runners, this zone comes in the form of a walking pace as it is a very low intensity. Use it: for warm up and cool down, easy recovery workouts.

Zone 2: 70-80% of threshold heart rate: A light intensity effort level where you can still hold a conversation. Use it: for easy/recovery runs, warm up and cool down.

Zone 3: 80-90% of threshold heart rate: A moderate intensity effort level where you begin to hear your breathing, but you can still talk in sentences. Use it: long runs, training runs.

Zone 4: 90-100% of threshold heart rate: A comfortably hard intensity effort that is just outside your comfort zone where you can talk in one-word responses. Use it: for tempo runs and mile repeats to raise the lactate threshold (redline) and be able to run faster at easier effort levels

Zone 5: 100-110% of threshold heart rate: A hard intensity effort well outside your comfort zone where you can’t talk. Use it: for interval workouts and the final finish of your race.

The aim is to match your training workouts to one of these zones to maximize every run and its benefits. When you do, you’ll notice your recovery dramatically improves, your performance improves, and you’ll have fewer aches and pains from pushing too hard.