Most of us love to Rock a Shredded Bod, With 6 pack abs, Vascular Arms and a Lean Body! For some it may seem near Impossible, mostly due to lack of direction in Diet and Workout, Some people try years of training and end with no results whatsoever. Why? Because Getting Shredded means losing fat, and losing fat doesn’t come through doing countless reps in your workouts, Losing fat is through 70% of Consistent dieting with a smart and efficient Diet Plan!
Today we at Strong.lk will be giving you a Guide and Tips on how to Shred OFF that Stubborn Fat and Build Some Quality Lean Muscle!
Most of you who have worked out regularly are aware of the best foods to eat in order to gain muscle:
- Smaller meals should be consumed every 2.5 to 3 hours.
- At least 30 grams of protein should be consumed with each meal.
- Don’t disregard your consumption of fats! Make sure healthy fats account for 20 to 30 percent of your daily caloric intake.
- Focus on high-quality sources of carbohydrates, such as fruits, vegetables, oatmeal, brown rice, quinoa, and other meals high in complex carbohydrates.
These guidelines are outdated. You have used them, and they are effective. But you now have new objectives. It’s time to lose the weight, sculpt your body, and flaunt your six-pack.
Lets Take into Considering the NO 1 Priority – YOUR DIET. Try to follow these tips :
Calculate Your Calorie Needs
So how much should you be eating?
Determining calorie count is very individual, and will vary based on height, weight, age, daily activity level, body composition, weight-loss, or gain goals.
“As a quick rule of thumb, you could take your goal weight and add a zero, and then factor your physical activity.” (More active, add a couple hundred calories.)
A more detailed way to determine a baseline calorie need is with this formula: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5, then multiply by an activity-level value from 1.2 (sedentary) to 1.9 (extremely active)
Set a protein target
Aim for 1.2g per pound of bodyweight for men.
Aim for 1g per pound of bodyweight for women.
Include plenty of green, leafy vegetables in all of your meals.
Consider spinach, kale, and broccoli
Include wholesome fats in each meal.
* Aiming for 0.5g per pound of bodyweight is wise.
Think salmon, walnuts, and avocados
Don’t Skip Carbs Entirely
No carbs at all means no ready energy. Therefore, increase carbs slightly on hard workout days.
“The less impactful carbs that are found in sweet potatoes may be eaten one to two per week and post-workout,” Limit it to a small portion, though, such as half a sweet potato or a half-cup of quinoa or red rice.
After your last training session (Wednesday, in this example, two full days before Saturday’s event), eat two to three grams of carbs per pound of body weight for the rest of the day. If you train at night and it’s hard to eat enough carbs before bed, you can split up the total and eat the rest of the carbs on Thursday night. Insulin sensitivity remains high for 48 hours post- workout, so glycogen will still go to your muscles. Otherwise, on Thursday, go back on the diet prescribed in Step 2.
Improved Insulin Sensitivity
Short periods of low carb eating can have a beneficial impact on insulin sensitivity so that when we do re-introduce carbs (which we will) later in the diet, we can handle them more efficiently.
Carbs aren’t the enemy, but if you’ve been following a typical Western diet, you’ve likely been eating far too many carbs that a little ‘reset’ would be beneficial.
Once your muscle glycogen stores are full, they’ll remain this way for days, as long as no other strength training is performed (because muscle glycogen is burned only during high- intensity exercise). Carbing up on Wednesday also gives you time to make adjustments. If you feel you look flat and small on Thursday or Friday, increase your carbs a bit. Bloated and soft? Cut them back a bit. Make adjustments by 25–50 grams at a time.
Don’t Skip Meals
When looking to lose, people sometimes think skipping meals is the way to “save up” calories.
“The body doesn’t work like that: It needs food to burn more calories, “If you skip meals, it thinks it’s starving, and the liver starts to produce more glucose and this results in insulin resistance. This is all a recipe for more fat storage when you do eat.”
Keep drinking water
In an effort to look even dryer on game day, some guys will drastically cut their water intake. This only causes the body to react the opposite way, causing you to retain more water to avoid dehydration.
Drink your normal amount of water up until the night before the target day, at which point you should cut it back. The day of your event, halve your water intake until you’re ready to party. This will help you appear a little tighter without giving the body time to react negatively to water restriction.
Diet is Crucial, With a weak Diet. You would be seeing No results, even if you’re working out consistently, So make sure to allocate a good diet plan that will help you fuel through your workouts and provide the necessary nutrition.
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Last But Not least, Move Some Iron!
Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you’ve built isn’t needed any longer.