Let’s start this plain and simple: it’s almost beach time and your meaty belly is not quite ready to charm the ladies. Are you’re worried you don’t have time to shape up so your best plan is to just go with the flow and keep your clothes on as long as possible? No way, man. You have just the right amount of time to shake things up and polish your looks. Maybe you need to shed a few pounds of fat or just get more toned and defined – either way, start now.
Need some motivation? Just imagine yourself sunbathing a healthy, ripped body and feeling proud, accomplished and powerful!
As always, we’re here to help you out with your mission with a few useful tips. Everything revolves around burning more fat, right? Well stored fat gets created from the excess calories you consume, so first of all let’s discuss the things you immediately need to change in your diet if you want to see any results.
Step 1. Eat less (carbs)
If you plant to burn a decent amount of fat, you’ll have to spend more calories than you consume. As simple as that. Have you been eating healthy and working out regularly but still haven’t experienced significant weight loss? That means you’re still eating more than you can burn, so cut your calorie intake. Or work out harder than ever.
A good rule of a thumb is to start cutting 500-600 calories a day at the expense of carbs.Cut out all the sugars and other simple carbs from your diet.
Step 2. More Protein
Now, another great way to accelerate your metabolic rate is to include a good quality source of protein in every meal – we’re talking about lean meats, fish, low-fat cheese and yogurt, eggs, beans and nuts. These will keep you full and provide your body with a steady supply of its most important building blocks. Besides that, if you regularly work out, this essential nutrient will help you build muscle mass and repair damaged tissues.
Step 3. Take More Veggies.
Veggies should also be present in every meal you have. They contain non-caloric dietary fibers which help keep your hunger satiated longer and fight off cravings, as well as important vitamins and minerals that nourish your body and ensure optimal functioning of all vital metabolic processes.
Veggies also contain a certain amount of complex carbs, which is exactly what you need as a replacement for consuming simple sugars from overly processed foods. Complex carbs keep your insulin levels stable which in turn help prevent an increased storage of fat. You can also get them from whole grains, potatoes, beans and peas.
Step 4. Healthy fats
Healthy fats are crucial for a healthy diet. Don’t worry, you won’t actually gain more fat by eating fat! Your body needs the “good“ kind of fats to run smooth, prevent the development of chronic diseases and burn fat more effectively.
Avoid all trans fats without any excuses (the more processed a certain product is, the worse its fats and carbs are for you) and replace them with polyunsaturated and mono saturated fats by consuming more oily fish, seeds, nuts, olive oil and avocados. Check labels carefully and try to buy natural, organic products as much as possible.
Step 5. Drink More & More Water
First of all, drink plenty of water so that your liver can effectively metabolize body fat. Drinking cold water has actually been shown to increase metabolism. Then, make sure to pair the drinking of water with carbs consumption – that way you’re helping your body store glucose as glycogen, the favorite food of your muscles.
Finally, water will help cleanse your organism from waste and toxins, make you feel fuller and slightly reduce food cravings. And the best part: it’s calorie-free!
Dieting can be very easy if you focus on the basic rules, instead of getting lost in complex and strict diet plans and sci-fi terms you can’t even pronounce.
A sample Meal Plan:
– 5 egg omelet with some veggies
– 1/2 cup of oats cooked in water ( you can add cinnamon to the mix)
– Low-Fat Yogurt or Cottage Cheese (1 cup) with Fresh Berries (1/2 cup) and 1/2 cup mixed nuts
– Grilled Chicken Breast (200-250g) with 1 piece of brown bread and a salad
– Protein Shake (30g of protein) plus a banana and a teaspoon of raw honey
– Grilled Beef/Fish (150-200g)
– Steamed Broccoli (2 cups)
A sample training program
For this purpose we will be using an upper body/lower body split :
Monday: Upper Body Day
Incline Barbell Bench Press 3 x 8 reps
Barbell Rows 3 x 8 reps
Dumbbell Bench Press 3 x 12 reps
Cable rows 3 x 12 reps
Leg Raises 3 x 10 reps
Crunches 2 x 20 reps
Tuesday : Lower Body Day
Squats 4 x 8-10 reps
Romanian deadlifts 4 x 10 reps
Lunges 3 x 10 reps
Standing Calf Raises 5 x 12-15 reps
Thursday: Upper Body Day
Standing barbell shoulder press 4 x 10-12 reps
Pull ups 4 x 8-10 reps
Dips 3 x 10 reps
Reverse grip pull downs 3 x 12
Lateral raises 3 x 12 reps
Leg raises 2 x 12 reps
Crunches 2 x 15 reps
Friday: Lower body day
Leg press 3 x 10 reps
Lying leg curls 5 x 10 reps
Leg extensions 3 x 10 reps
Standing calf raises 4 x 15 reps
Add cardio at the end of every weightlifting workout. Start with moderate 20 minute sessions and fine tune from there.
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