Look to eat around 0.5 grams of fat for every pound of body weight each day as a good measure, while those focused on stripping fat with intense training may look to consume even more while restricting carbohydrate intake levels.
- Be Consistent
A no-brainer in the grand scheme of things, and yet people still need reminding. Had a good week of dieting and working out? That’s good.
Maybe your friends went out on the town and you volunteered to be designated driver, drinking nothing but soda and limes all night? Brilliant.
Now try do it for the next year with a maximum of one day off diet per week (not including holidays)—now you’re on the path to reaching the shredded goals for which you’ve always strived.
Get on board with the fact that it may take months for you to see the changes you desire in the mirror, or on the dreaded scale, but they will come. They are on the way. Do not stop. This is science.
Trust in the formula knowing that if you diet down to a calorie deficit, you will lose fat, because your body needs those calories from somewhere. And if you’re training to increase muscle mass at the same time, it will happen. Hitting the perfect caloric goal on a daily basis is arguably the biggest factor in this regard, as you don’t want to diet down to the point where your body looks to muscle mass for energy.
5. Optimize Your Cardio
There aren’t many of us out there who like cardio, and if you are one of the rare few out there who do—teach the rest of us, please.
All jokes aside, the problem most of us have with cardio is that it tends to be long, laborious, mind-numbing and constant. That’s where this restructure comes in.
Yes, high-intensity interval training (HIIT) is great, and plenty people know of it, but when asked if they actually employ it in their routine, the response tends to be along the lines of “Sometimes, it’s really hard.”
Yes, all of this is really hard. “Really hard” needs to become your new home.
You haven’t got an hour every morning to do a 45-minute job or 30-minute cycle? That’s fine. Take 20 minutes to go out onto your driveway or garden and do shuttle runs with pushups and burpees as a circuit. Not only will this help build muscle while getting the sweat you need to lose fat, but it’s over a LOT faster than any incline walk on the treadmill.
And for great information on supplements check out their Top 10 Muscle Awards