If your goal is to achieve that chiseled physique with popping six-pack abs, you need to do much more than merely hitting the gym every day. Weight training definitely is one of the best possible ways to build lean muscle mass and lose body fat, but when your goal is to achieve that single-digit lean physique, it is just one part of the puzzle. You need to take care of a lot of things to get lean and maintain that physique year around.
Therefore, this article will discuss 20 awesome tips to boost the results in your cutting phase and achieve your dream physique.
Maintain a Food Journal
We know this might sound boring and unnecessary, but maintaining a food journal will help you track your calories and macro intake. This can make a huge difference in your fat loss results, as we often tend to underestimate our calorie intake.
Prepare Your Meal
Yes, you need to cook yourself if you are serious about getting ripped. Preparing your meals gives you the advantage of figuring out your total calorie and macro intake throughout the day, which is not the option when you dine out.
Increase Your Fibre Intake
Food high in fibre helps you feel full for an extended period and also helps with the digestion process. Eating more fibre will help you to cut back on your calories and stay well within your daily calorie limit. Read more on fibre and Why Fibres Are So Important? in our blog.
A study indicated that persons who consumed two glasses of water before a meal lost more weight than those who did not – and they were able to keep the weight off. Proper hydration is vital for overall health and athletic performance. It is common knowledge that hydration can be worked to your benefit while working out. Discover The Importance of Proper Hydration Before, During, And After Working Out in our earlier blog. In effect, staying hydrated can also help you lose fat because thirst sometimes might be mistaken for hunger, prompting you to overindulge in food and also water makes you feel fuller, which leads to you eating less during a meal.
Avoid Liquid Calories
Avoiding liquid calories can save you hundreds of calories in a day. Liquid calories get digested fast, and you can find yourself in the kitchen again looking to binge on something or the other. Therefore, avoid liquid calories when cutting.
Eat Your Veggies
When in doubt, eat a vegetable. It’s a proven fact. They’re low in calories, high in fibre, and packed with nutrients. Snack on spinach, lettuce, carrots, or green beans as a healthy alternative. The internet will tell you what to eat and not and each page you read a list of items, each probably different from the other. First let cut the stereotype. You can start by reading 5 Biggest Nutrition Myths Busted. Once you have made your notes, move on to read our blog which has the highest number of hits, 9 Golden Rules For Ripped Abs. There is no compromise with veggies!
Portion Control is the Key
It will be easier for you to serve yourself less food, use smaller plates and bowls. At the same time, you can still fill your plate up and not feel hungry. An observational study indicated that people who used a 9-inch plate instead of a 10 or 12 inch plate ate up to 22% less.
Eat a Healthy Breakfast
Make sure to have a high-protein, high-fibre breakfast in the morning to help you resist the temptation to overindulge later in the evening. Eggs, yoghurt, oats, nuts, etc. are all good sources of protein and fibre.
Healthy Snacking Between Meals
Snacking in between meals helps you dial down your cravings and overeating in bigger meals. It also helps to keep your metabolism in check by forcing your body to process food all day long.
Cheat Meal = Treat Meal
Consider the meal as a reward for your dedication and consistent efforts. It is fine for you to reward yourself with a meal of your choice once in a while, without feeling bad. If you eat a nutritious diet 95% of the time, you can relax and enjoy yourself the other 5% without gaining fat. Furthermore, these meals can help you kick-start your metabolism and help you stay motivated for the rest of your fat loss journey.
Take the Stairs
Take the smallest steps possible in your fat-burning journey, such as skipping the elevator and climbing the stairs. This basic option will assist you in burning fat in a short period and with less effort.
Increase Your Activity Level
Hitting the gym and then sitting on your couch won't make much of a difference in your fat loss results. Instead, try to stay as active as possible throughout the day. Walk after your meals, use stairs, do household chores and many more can boost your cutting results like no other.
Interval Training is a Must
Sticking to the same exercise routine day in and day out will not only make you bored, but it will also cause your metabolism to slow down. Interval training is a great way to keep things interesting. Interval training is a type of workout in which the intensity of your workout is changed throughout the sessions. For example, if you walk on the treadmill, try inclining it or incorporating a session or two of high-intensity interval training (HIIT) into your workout regimen. If you want to know as to how to include HIIT within your training schedule, then do give our blog a read, titled – High-Intensity Interval Training (HIIT). How Does It Work? What Are Its Benefits? Your goal should be to enhance the intensity of your workout while also following a progressive overload strategy. Progressive overload is a fundamental law in training. It is most essential to increase your strength and you must exert more effort than the body is usually accustomed to. Here is our complete take on the same, A Definitive Guide to Progressive Overload. Take a look so you can benefit from it.
Play a Sport
Pick up a sport if you want to burn fat in a fun and enjoyable way. Sporting activity is one of the most effective ways to burn fat quickly. Playing a sport incorporates cardiovascular exercise as well as non-linear movements such as jumping and side-stepping, making it more effective than plain jogging for fat loss.
Find a Workout Partner
Exercising with a buddy allows you to be accountable and keep up with your fitness schedules. You can help each other push your fitness limits and unlock your true potential.
Strategize Your Weight Training
When fat loss plateaus, it is a sign that your body is no longer challenged or overworked, in some cases. When you do strength training, mitochondria in your muscle cells increases and helps in enhancing your body's ability to burn fat. So, the leaner muscle mass you have, the more calories your body will burn at rest. But when you hit a plateau, you may need to alter your resistance training regimen. This is because employing the same workout routine for an extended period will slow down your metabolism and can expose you to overtraining. Therefore, applying a periodized training regimen where you vary the type of movements, intensity, breaks and the overall volume can help you break out of the plateau and keep your metabolism up and running.
Get Quality Sleep
A study reveals that getting less than 6 hours of quality sleep every day can reduce your fat loss efforts by 55%. This is because stress hormone levels increase due to insufficient sleep and lead to fat gain, particularly in the abdominal area.
Manage Your Stress Levels
Stress, whether it is directly related to your fat loss journey or not, can have a negative impact on your ability to burn fat. Stress has a direct impact on the body's ability to burn fat because it alters the amounts of a hormone known as cortisol in the body. Furthermore, elevated cortisol levels have been associated with obesity and weight gain.
Supplements Can Help
Give Yourself Enough Time
Studies show that most people expect to lose as much as four times the weight that they really can in six months period. Therefore, setting realistic goals and giving yourself enough time to achieve them is important as the journey itself. And you don't have to completely rely on the numbers on the weighing scale to measure your success, instead focus on the changes you observe in your body and lifestyle. How energetic you feel, how stronger you have become, your endurance and your body composition are all factors that matter the most.
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