How To Get Shredded This Summer
Summer is here! However; it's still not too late for you to crack down and make getting shredded and healthy a priority! This is the best time of the year to start a program -personal training- motivation is high, fresh food is abundant, and the beach is calling your name!
Getting shredded is built around hard work in the gym and even harder work in the kitchen! Nutrition and healthy lifestyle habits will support top-quality training and expedite results. By developing consistency in both the gym and your eating habits, you'll maximize every moment of precious training time!
Here are 6 tips - personal trainer approved - that will put you on the right track to getting those "vanity"muscles to pop! Enjoy!
1. Pick A Protein Goal & Hit It Every...Single...Day
Your protein goal should range between 1 - 1.5 grams per pound of bodyweight. This number will support beneficial muscle tissue and keep you full throughout the day (resulting in eating less fluff)! Working your rear end off (or on) in the gym results in muscle breakdown, protein is what our bodies need to rebuild lean muscle stronger for the next workout!
Top choices for protein include; lean red meat, poultry, fish, protein powders, eggs, plain greek yogurt, vegan or plant based protein supplements, etc.
2. Reduce Your Carbohydrate Intake
At first this does not have to be planned out to the exact digit. You will see plenty results with simply minimizing your consumption of high glycemic, low nutrient carbohydrates. These types of carbs are easy to over-eat (high calories), usually high in sugar, raise blood sugar and spike insulin levels. Now, the mentioning of insulin being spiked is the worst because insulin is a storage hormone. You probably already know where our bodies like to store extra calories right? Yep, you got it...FAT CELLS! Hips, butt, thighs or that lovely "spare tire" around the waistline!
In short, when we replace the crap carbs from our diet with lots of veggies, some fruits and healthy fats, our bodies turn to fatty acids for energy. This should be music to your ears if your goal is to get lean! I've said it before, "if a caveman couldn't eat it, you shouldn't" (to an extent).
Here are some healthy carbohydrate options; all vegetables, mixed berries (frozen or fresh), quinoa (on workout days), sweet potatoes (on workout days), steel cut oats (on workout days).
3. Get AT LEAST 6-8 Hours Of Sleep
The majority of the population drastically underestimates how important sleep is. Your body cannot and will not perform optimally when you're exhausted. Lack of sleep not only makes you inclined to eat more poor quality, quick-energy foods, it also can impede fat loss!
Specifically, every one-hour increase in sleep was associated with a 1.5 pound loss in fat.
A study published in Canada in 2012 discovered that the participants who had the longest sleep duration - six hours plus - lost the most weight, regardless of initial body composition, age, gender and other factors. Sleep quantity and quality can affect weight loss because when people are tired, their hormones can become imbalanced. Even a small alteration in hormone balance can significantly affect weight loss and lean muscle building efforts.
4. Perform The BIG LIFTS
Isolation lifts such as - abdominals, biceps curls, triceps press down, etc. - are lots of fun and give you a great pump, however; they shouldn't be the main course. To get shredded, the lifts you should focus on are; squats, deadlifts, dumbbell chest press, rows and shoulder press variations. This exercises are high energy and will use loads of calories to perform.
This is not to say that the small lifts don't have a place in your workout, they do! Save isolation lifts for the end of the workout if you have time (45 minute workout tops). If you're having trouble structure your workouts, contact a trainer through The Gym of Avon for some guidance!
5. Eat Slowly & Stop Once You're 80% Full
This tip almost sounds too simple to be on the list, however; it works wonders! There is some lag time when a message travels from your stomach to your brain. During this period you might have consumed an excess of 250-500 calories and that might be the difference between dropping body fat or hitting a plateau.
Our recommendation at The Gym of Avon is to eat slowly, focus on 20-25 chews per bite of food. Not only does this give your body time to register the incoming calories, it also breaks down your food thoroughly so that all the nutrients will be absorbed. The second part of this tip is to stop eating once you're 80% full. Either way you slice it, more calories have to be going out than in, for you to lose weight. Stopping when you're 80% full will create a calorie reduction and get the scale moving in the right direction!
6. Perform 1 - 2 Days of HIIT (high intensity interval training)
High intensity interval training is a form of short, high energy cardio. We love it here at The Gym of Avon because it takes far less time than jogging or walking on a treadmill and it also supports lean muscle growth. Every personal training client or athlete in our facility is provided with HIIT training specific workouts, along with their resistance training routine.
We utilize movements such as sled pushes, air dyne bike sprints, Concept 2 skierg or water rower intervals, slam ball repetitions or the dreaded burpees! These exercises are put together in a circuit style fashion in which you'll spend around 25 minutes sweating and stripping off fat with every rep! For more information refer to our personal training page and get in here for a complimentary trial session and consultation.