Summer is not too far off, and the time has come to kickback and unwind under the sun. It’s time for shoreline days, grills and pool parties, and for anybody who has worked hard all winter, these sunny days additionally mean one thing: it’s time for the shirts to fall off and time to showcase that stone strong physical make-up they’ve been working for all year. Nobody needs to be strolling around with a delicate, smooth and out of shape body, and for the following couple of months, you fitness driven people will be moving into get ripped fitness mode!
But, what is the best way to go about shedding the fat and building muscle? I’d like to share a few fitness and nutrition tips I use with my individual coaching and personal training clients at https://transformingstrength.com/individual-coaching/
Traditional thinking would have us believe we need to use high rep, light weight lifting and simply cut calories.
This has dependably been a generally acknowledged technique for cutting down, losing weight, and on the off chance that you ask most coaches in the rec center they’ll let you know that heavy weights build up the muscle and lighter weights characterize the muscle.
Would you like to know the truth behind the light weight and high reps training technique for getting a shredded and characterized physical make-up?
It is totally, absolutely and completely DEAD WRONG.
It couldn’t be more distant from reality. Truth be told, there is no coherent premise for this method of preparing at all, and whoever conjured up this out of date method had no science behind it. Sure for the beginner, any resistance training will stimulate a response, but following the high rep method long term will only squander the hard work you’ve put in over the last several months and cause eventual muscle mass loss.
But what about spot reduction?
Let me clear this up one more time: you CANNOT spot reduce through exercise or diet. At the end of the day, it is physically difficult to target fat loss from a particular zone on your body. Performing endless crunches with light resistance and high reps won’t mysteriously smolder fat off of your mid-section or make it seem harder and more characterized.
Each and every time you wrap your hands around a barbell, dumbbell or other resistance tool, your goal should be to lift as much weight as possible within the 8-15 rep range which will promote as much muscle development as you can. There are no extraordinary, mystery weightlifting practices that will define your muscles or make them turn out to be more ripped other than bringing this kind of training INTENSITY!
Preparing with heavier weights creates the nice muscle your are looking for, end of story.
So how precisely do you definea muscle?
The best way to define a muscle is by bringing down your muscle to fat ratio to make your hard work stand out. Muscle to fat ratio ratio adjustments can be accomplished in three ways:
- Modify your nutrition regimen.In order to adjust your body composition, you will need to adjust your caloric intake to around 15x your bodyweight, while focusing on consuming small meals every 2-3 hours throughout duration of the day. This will help adjust your metabolic system, actually keep it raised at all times and will keep your body in a steady fat smoldering state. Limit your intake of trans fats and sugars, and center your eating on devouring lean protein and low glycemic starches. It is additionally critical to keep your water intake high and at a level of around 0.6 to 1.0 ounce for every pound of bodyweight.
- Perform appropriate conditioning workouts.Please do yourself a favor with respect to cardio and avoid the customary technique of using moderate steady state cardio for the majority of your training sessions. In order to amplify your body’s fat smoldering mechanisms and to furtherminimize the muscle wasting risk that comes with a fat cutting cycle, concentrate on shorter cardio workouts performed at a high level of intensity, and incorporate more intervals. These sorts of workouts will shoot your metabolism through the roof and help you to burn as much fat as possible, both during and after your workout. I suggest 3-5 high intensity cardio sessions every week, preferably separated by at least a few hours from your strength training workouts.
- Focus on INTENSITY! Once again, in regards to your strength training workouts, we must keep the intensity high, by lifting heavier weights, keeping rest periods between sets at 30-60 seconds, while utilizing intensity boosting techniques, such as rest pause, super sets, compound sets, and extended sets.
And that is the reality of summer body prep. Take the thought of light weight and higher repsand toss it right out the window, down the road and around the bend. Tailing this misinformed strategy will only bring you to less quality, and won’t help you on your quest to torch the fat.
1) Use higher intensity cardio sessions often to create the best burn and spare the most muscle.
2) Modify your eating routine with a focus on reconditioning your metabolism with clean foods and higher meal frequency.
3) Train with heavier resistance and keep that INTENSITY high.