How To Lose Fat And Get A Chiselled Physique
We don’t all have months or years to dedicate to getting lean and for some of us, we need a quick solution. Instead of diet plans, cardio cycling, fat burners and 3-month training regimes, you need solutions today.
Here are some tips to allow you to get a tight and lean body now!
1. Don’t stress out
By stressing out you will only work yourself up into a panic ad actually hurt your fat loss. Stress causes the body to release a hormone called cortisol which actually inhibits fat loss and instead promotes fat retention. When people stress out they also tend to go into maximum overdrive and overdo things
When people stress out they also tend to go into maximum overdrive and overdo things. In this case majority of people drastically slash their calories, reduce weight training and intensify their cardio. I’m afraid to tell you this isn’t the answer and it will actually hurt your fat loss.
The answer is, in fact, to slowly reduce calorie intake week by week. Increasing the intensity and volume of your weights workouts will aid in burning more calories and cardio can be added in as seen fit if fat loss is slow. Remember to increased protein intake (1g/lb or 2.5g/kg of bodyweight) at the same time to ensure muscle is retained.
2. Compound Complexes
This is one of the best ways to ramp up the intensity and volumes of your workouts. Performing a barbell complex will ignite your fat burning engines and ramp up your workout. A compound-complex consists of performing a bunch of compound exercises back to back in a circuit style format with no rest.
An example complex could be Deadlift, bench press, squat, bent-over-row and military press. Perform each exercise for about 8 – 12 reps and complete 4 – 5 rounds. Give yourself 1 – 2 minutes rest in between rounds.
High-intensity interval training is a great weight to build muscle and shed fat. Similar to compound complexes you’ll be performing exercises back to back with short rest (20 seconds) for multiple rounds. The difference is that instead of using weights you’ll be using your own bodyweight to fire up your muscles and abdominal region.
An example circuit could be push-ups, squats, butt kicks, lunges, abdominal crunches and pull-ups.
4. Hill sprints
Spending hours on end on the treadmill is not the best way to lose fat. Not only does it become incredibly boring but it also takes a huge chunk of time during your day.
Instead, try performing hill sprints, not only will they incinerate fat they will also assist In building muscle. To do hill sprints, simply find a hill and sprint up it as fast as possible, once at the top, turn around and walk back down. That’s one round, now repeat for a further 15 – 20.
Make sure that you warm up and stretch beforehand as well as stretching afterwards.
5. Mix it up
Sometimes you are giving 110% in your workouts, going to the gym 5 times a week and eating well yet you are seeing results. Well sometimes working harder isn’t always the answer but instead work smarter!
The body adapts quickly to workout regimes, so instead of trying to push yourself to the point of injury try changing it up. Instead of doing the exact same exercises throw in some new ones in order to make your work harder and stimulate the muscle differently. Similar try mixing up rep ranges as well as mixing up your cardio sessions (LISS or HIIT).
If you can hold a conversation easily during any of your workouts then you aren’t pushing yourself hard enough. A great solution to helping to push yourself harder and in different ways is to train with a partner.
6. Find What Works For You
Everyone’s body is different and responds to stimuli differently. The best way to lean out is to respond to your body and find out what works. For example for me, fasted morning cardio works wonders as well as post cardio workout, this is when I see my best results. However fasted cardio or post-workout cardio might not be for you and your body might respond better to HIIT or LISS.
Something to remember is the hormonal response, try to ensure you are keeping your testosterone and growth hormone levels high, whilst keeping your cortisol and insulin within reasonable levels. Keeping these mind will help improve your body composition and aid in leaning out.
The other thing to take into account is what you enjoy doing. If you enjoy doing a certain form of workout or cardio then it will be easier to convince yourself to go do it!
There are loads of supplements out there that will aid in intensity workouts, shedding fat, keeping you fuller and improving mood. However there is no magical pill that will give you a shredded physique, these will only help.There is not supplement for hard work and motivation, the main components of fat loss are diet and working out.
The supplements which are worth taking a look at are: Caffeine, Green tea extract, protein powder, CLA and L-carnitine. There are also other fat burners available but they mainly contain these ingredients.
Attitude is a little thing that makes a big difference – Winston Churchill
Train like a boss and results will follow. Traditional workouts might not be the answer no matter how challenging you may find then. Your body adapts to them.
If you’ve got any other great tips for leaning out in a hurry please comment below or hit me up on social media!