Fed up of spending hours in the gym, working hard and not getting the
results you want? Then follow these simple tips and workouts and
transform your self into an absolute beast. We all want that summer
body, and we all want to be the one the other lads envy in the gym.
Getting a lean, defined six-pack is actually one of the most difficult
things to achieve when you don't know what you're doing. But fear not if
you follow these 6 simple steps and get yourself shredded all year
round.
Cut Out Alcohol
Yeah, you’ve probably heard this one before. “But alcohol is a social norm,” right? No, the truth is you do not need poison to have a good time. You can sip on a water with lime and still enjoy the company you’re with and enjoy a nice evening. Alcohol is loaded with empty calories and sugar. Generally speaking, the consumption of alcohol usually leads to snacking and since your body is already working on breaking down those calories, the food you eat will turn straight into fat. If you want a tight and toned tummy, you cannot realistically lose any weight in that area if you’re drinking, even if it only happens a few times a month. Cut it out altogether!
Diet
There is just no doubt about it. Diet is predominately responsible for fat loss. Unthinking personal trainers all around the world may say different. However what diet works for us may not work for you so it’s vital you find a diet that fits. I’m not saying you have to become a tupperware w**ker and set an alarm clock to remind you to eat some grilled chicken every 2 hours but do some research (5 best diets). We find just cutting your calorie intake works wonders and you can still eat whatever you want. But just keep in mind cutting your calorie intake won’t just do it you need to exercise as well. Whilst cutting you need to continue exercising to maintain your muscle mass. To grow muscle, you will need to be on a “Bulk”. See our articles on Bulking and Cutting for more information.
H.I.I.T.
High Intensity Interval Training is one of the best cardio methods because not only is it much more exciting than running on a treadmill for 45 minutes at a time but it burns fat at a much quicker rate. Three times a week I walk on the step mill for 30 minutes and then two times a week I will perform HIIT on the treadmill for 20 minutes. This is where you alternate between sprinting and walking for a minute each. You’re heart rate will by flying and the fat will be melting!
Have a cheat day
When training and cutting calories we tend to speed up our metabolisms. But if you keep the same eating and training methods up for too long the body will adjust and our metabolisms will adjust and return to normal. That’s why the great cheat day works! Trick your body into thinking your calorie intake has gone up, your body will start working harder to burn the extra calories away and thus speeding your metabolism up again. Its also very good for your mental health as dieting can be very hard and can make you feel stressed, tired and generally very low.
Protein Intake
Your daily protein intake is essential to your gains. Not only does protein make you stronger it also adds to muscle size. Picking the right protein is hard, not everything you try will agree with you. Myself, I like to take protein shakes and make my own protein rich snack bars. But again, we don't all like the same stuff. Another good source of protein is meat and fish. Tinned tuna contains a similar amount of protein to a shake or chicken breast, but without the need to cook. Fitness scientists say you should consume 1g of protein per pound of body weight but be careful because if you don't get your protein intake right and consume too much your body will turn it into sugars (a process called gluconeogenesis).
Carb Cycle
This is the final step that can turn a B body into an A plus. It’s definitely not the only way to get a toned stomach but it can make a big difference if you reach a plateau in your fat loss journey. Carb cycling is where you alternate between low carb days and high carb days. Heavy lifting days, such as leg days, would be where you consume more carbs than light lifting days or rest days. These carbs are healthy carbs of course, such as brown rice, sweet potatoes, quinoa, oats and whole grains. The change in carb intake shocks your body and keeps your metabolism kickin’! It’s a great strategy to lose body fat while still being able to fuel your body properly and maintain energy levels.