8 WAYS TO GET LEAN IN A HURRY
How much does a double cheeseburger, a slice of pepperoni pizza, or an ice cream sundae cost?
You’re not thinking like a bodybuilder if you predict Rs5000.
The true cost, in our opinion, has nothing to do with money and cents. It is instead measured by the amount of time you have to spend working it off.
Sure, you may splurge in the off-season, but if you want a ripped, shredded body with a visible six-pack for summer, the cost of indulgence is always more than what you pay at the register. Let’s hope you didn’t spend too much money on such things throughout your last bulking phase!
It goes without saying that being shredded requires a daily caloric deficit, approximately 300 to 700 calories less than your maintenance-level daily calories. That implies you’ll be in a catabolic state, in which the body breaks down tissue, whether it’s body fat or muscle. The challenge, therefore, is to strategically lose fat while minimizing muscle loss. The techniques outlined below are intended to address one of those factors, or both.
One of MuscleTechmost prominent athletes, fitness model, and online instructor Abel AL Bonetti of Austin, Texas, assisted in developing the eight vital recommendations that will help you tighten up during a shredding phase no matter how soft you were off-season. You’ll be more effective in the long run if you can combine as many items on the list as feasible.
COUNT YOUR LOSSES
The calorie deficit mentioned above – a range based on your present body weight – is around 1 to 2 pounds per week, which is considered a safe amount to reduce. It’s critical to understand that you may lose more weight and drop it faster, but doing so will likely result in a loss of muscle tissue. Stick to the suggested weight reduction range for the majority of people.
More specifically, your objective should be to lose 0.5 percent to 1.0 percent of your body weight every week, which equates to 1 to 2 pounds per week for a 200-pound person. Obviously, if you weigh less than 200 pounds, the quantity is lower.
While we prefer that weight reduction come from body fat, it is difficult to evaluate, therefore use the scale as a guide. It should be heading downward week after week, but there is a margin of error, which is why it’s crucial not to get thrown off by day-to-day swings. Ideally, the 200-pound individual should lose 4 to 8 pounds every four weeks.
You are not in a deficit if your weight is not decreasing. That implies you’ll either need to cut back on extra calories or do more effort.
INCREASE PROTEIN INTAKE
When dieting, protein is much more vital than when bulking up. That’s because your body will naturally seek to take nitrogen atoms from protein structures and utilize what’s left for energy, treating it as if it were a carbohydrate. As a result, ingesting additional protein reduces the extent to which this process might damage your muscle mass.
It has been demonstrated that consuming 1.0 to 1.25 grams of protein per pound of bodyweight daily is optimum for avoiding muscle loss on a diet, particularly during a low-calorie or protracted diet. Protein also delays digestion and causes the release of hunger-suppressing hormones. Both processes combat hunger and cravings.
MAKE MULTI-JOINT EXERCISES THE BASE OF YOUR WORKOUT.
Multi-joint (also known as compound) actions that include two or more sets of joints, such as bench and shoulder presses, squats, deadlifts, and rows, outperform single-joint movements. This is because multi-joint workouts stimulate a higher number of muscle groups, allowing you to push more weight. And this has a greater impact on increasing your metabolism. Furthermore, multi-joint workouts better stimulate anabolic hormones, which can have a huge impact on both preserving muscle size and burning more calories throughout your workout.
“I still perform all my complex motions while I’m trying to shed body fat,” adds Albonetti, who diets not only for contests but also for picture shoots. “It’s the most effective approach for me to keep all of my hard-earned muscle.” I’ll start losing muscle if I stop doing big, complex exercises when I’m in a calorie deficit.”
MAINTAIN A FAIRLY HEAVY TRAINING LOADS
Furthermore, high-intensity workouts, in which you handle relatively heavy weights on multi-joint exercises in comparison to your 1-rep max, produce a more favourable anabolic environment. Heavier weights activate fast-twitch muscle fibres more effectively than light weights for greater repetitions. These fast-twitch fibres are primarily important for muscle hypertrophy and strength growth. Going lighter takes your foot off the accelerator when it comes to building – or retaining – muscular mass.
Training with a bigger weight (approximately 6 repetitions) has been demonstrated to increase metabolism more quickly and for a longer period of time than training with lesser weights. Higher-intensity exercise raises your metabolism for up to 24 hours afterward, according to a phenomenon known as excess post-exercise oxygen consumption, or EPOC. Essentially, your body needs to work harder to restore your metabolism to normal levels, and this process burns a considerable amount of calories (as measured through additional oxygen intake). That’s in addition to the calories you expended throughout your workout!
Obviously, exercising heavier is more difficult when your energy levels are low due to a calorie-restricted diet, but it’s what you should aim for at the very least.
“I see far too many folks make the error of lifting lower weight and performing more reps in order to reduce weight,” Albonetti says. “I lift heavy all year, no matter what stage I’m in.” My diet and increased cardio are the only things I modify while attempting to lose weight.”
CYCLE YOUR CARBOHYDRATES
If you consume more protein, you must clearly reduce calories through dietary fats and carbohydrate intake, or both. The problem of lowering your carbohydrates too low, on the other hand, is that it tends to slow your metabolism while depriving your exercises of vital energy.
To enhance gym performance and recovery, you should consume the majority of your daily carbohydrate intake in pre- and post-workout meals. Another wise suggestion is to cycle your carbohydrates, which means you’ll consume various amounts of carbs each day based on your exercise program. On training days, eat more, especially on legs and back, which are often quite strenuous workouts, and considerably fewer on non-training days.
Carbohydrate type is also crucial. Simple carbohydrates are ideal for providing quick energy and replenishing muscle glycogen before and after exercises. Choose complex carbohydrates that are digested and absorbed more slowly for the rest of your day. Because it takes longer to enter the bloodstream, your energy will be more consistent throughout the day. This will also help you control your hunger.
“I’ve been carb cycling for years,” AL Bonetti explains. “It’s not only good for keeping your metabolism up, but it’s also good for keeping your energy up.” I used to take a more traditional approach to dieting, gradually reducing my calories and carbohydrates over time, but I noticed that my energy level dropped as well. Yes, that happens with carb cycling as well, however if you start to feel sluggish from your lower carb days, you may supplement with a higher carb day to boost your energy levels.”
IMPROVE THE DENSENESS OF YOUR WORKOUTS
When on a calorie-restricted diet, you should avoid particularly long workouts since the body might quickly enter a catabolic condition. Do more work in less time instead, a technique called as density training.
To be sure, there will be no more slouching between sets.
Density training takes advantage of your rest time between sets by having you undertake exercises, like as push-ups, jumping jacks, jump ropes, or bodyweight squats, as long as you stay moving. If you’re benching, for example, after finishing a set, jump rope, mountain climbers, or bodyweight lunges for 30 to 60 seconds; choose an aerobic-type action that doesn’t include any upper-body strength. When you’re working on your lower body, invert the equation.
You will most certainly have some conditioning weaknesses at first, but this is something you will improve over time.
The added labour consumes more calories, causing fat storage to be attacked. After the calisthenics, take a 30- to 60-second break before beginning your next workout set. Cumulative weariness may slow you down eventually, but alter training loads as needed and challenge yourself to improve your conditioning over time. Soon, you’ll be able to complete the full workout with a constantly raised heart rate without stopping.
EXERCISE HIIT CARDIO TRAINING TO BURN EXTRA CALORIES
Nobody, including yours truly, like doing cardio. But if you’re not seeing the type of weight reduction you want on the scale, it’s time to widen the gap between the calories you eat and the calories you burn each day – and that means using the C-word.
Of course, high-intensity interval training is the best technique since it not only burns more calories in less time, but it also magnifies the aforementioned EPOC effect even after you’ve left the gym.
HIIT is a rigorous technique that combines brief bursts of near-maximal cardiac exercise (30 to 60 seconds) with much less strenuous rest intervals (30 to 60 seconds). There has been a lot of study done on HIIT, and it indicates that you burn more fat and calories, improve your heart health and conditioning, and the anaerobic nature of the all-out portions can enhance leg growth and strength, which is also beneficial for increasing anabolic hormones. And all of this can be accomplished in less time than steady-state cardio.
You can perform HIIT on a treadmill, elliptical trainer, battle ropes, or stair-stepper indoors, but you can also do it outside by running sprints and stairs. If you’re new to HIIT, start with a work-to-recovery ratio of roughly 1:3 and progressively increase the work duration while reducing the recovery time following a 4- to 5-minute warm-up.
“HIIT cardio is my favourite form of cardio, not just because you can do it faster than regular steady-state cardio, but also because it helps preserve that hard-earned muscle,” Albonetti explains. “You’re straining your muscles as well as your cardiovascular system, which aids in muscle preservation.” I practise HIIT every other day when attempting to lose body fat.”
WITH BEVERAGE SWAPS, YOU CAN CONSUME FEWER CALORIES.
According to data published in the American Journal of Clinical Nutrition, Americans consume a stunning 37% of their total daily calories from sugar-sweetened beverages such as sodas and fruit juices. Worse, liquids don’t always make you feel as full.
Those hidden calories don’t have to go unnoticed: When you desire a soda or juice, start replacing zero-calorie flavoured water, such as Crystal Light, and keep track of everything you drink. And don’t accept the myth that diet Coke causes weight gain, which has been disproved.