Summer is almost here!
It’s the best time to start tweaking your diet, workout, and lifestyle into allowing more fat loss while maintaining constant muscle growth.
This post will provide you with 7 expert-recommended tips to help you reach your beach body goal!
1. Start Cutting Now
Most people ignore their cutting phase until they realize that they don’t have enough time and implement drastic measures in to lose weight.
This almost never works because you would then be depriving your body of water, vitamins, minerals and the needed macros for your muscles to grow.
START RIGHT NOW and apply the following tips I’m about to share!
2. Don’t Follow Any Crash Diet
Almost all fitness “influencers” don’t undergo the meaningless all detox tea all day and no-carb diets they post about! They deprive your body of the necessary nutrients till it becomes weak and suffers lean muscle loss.
If you eat healthy, you don’t need a detox! Losing weight comes down to maintaining CALORIC DEFICIT (eating about 250-500 less calories per day than what your body needs).
So make sure that your calorie deficit diet is NUTRITIOUS and HEALTHY.
3. Follow a Carb Cycling Routine
It is super smart and highly recommended to LIMIT YOUR CARB INTAKE on days that you DON’T WORK OUT since your body wouldn’t require much energy.
“So if you are following a 250 calorie deficit diet on your workout days, you can bump that deficit up to 400 calories per day… Obviously, you will have to increase protein and fats…”
4. Curb Your Cravings With Leafy Greens
Knowing how to curb your cravings is key so that you don’t binge eat and ruin your entire diet!
Leafy greens that are ALMOST NULL IN CALORIES would trick your body into feeling full without increasing your caloric intake.
5. Target Fat Loss While Weight-Training
If you want to shred fat without sacrificing your muscle gains you should focus on employing effective techniques that build strength and burn more calories.
- DROP SETS: Immediately after finishing your heavy 8-rep set, drop the weight by about 40% and do 8 more reps, then drop it again by another 50% and repeat till failure.
- SUPER SETS: Choose 3 exercises for one muscle group and 3 for another group and pair them together as super sets with minimal rest periods between your moves.
6. Implement HIIT to Your Workout Routine
HIIT stands for High Intensity Interval Training. In fact, you can BURN MORE CALORIES with HIIT WITHOUT worrying about MUSCLE BREAKDOWN.
For example, on the treadmill, jog for 60 seconds, sprint as fast as you can for 30 seconds, slow down for 10 seconds, and repeat for a maximum of 15 to 20 minutes.
A more effective way to implement HIIT is by combining different exercises of different muscle groups in a circuit and performing each for 30 seconds with NO BREAK in between. When the circuit is done, rest for 60 seconds and repeat for 3 to 4 rounds.
7. Minimize Stress
Stressed seriously HINDERS YOUR FAT BURNING potential!
During stress, CORTISOL (hormone) gets released into the bloodstream to: make your cells less responsive to insulin, increase inflammation, increase storage of visceral (unhealthy) fat, and dysregulate your “hunger” hormones making you crave more sugary foods.
Train Hard! Eat Smart! Sculpt Your Body! Enjoy!
Ranim Daw, MS in Cell & Molecular Biology
April 12, 2017