Okay guys Today I’m going to yap on about the best ways to get lean and mean this summer – I try to promote lean muscle mass (fighter body type) in all clients including myself so here are my top tips to achieve this..
No 1. Drink water !!
I start the day with a pint of hot water with lemon and ginger. 9 out of 10 times we are walking around dehydrated and don’t know it – this leads to a plateau in performance, increased appetite and lack of brain function. Ensure to drink around two and half litres a day without fail. I prefer to add lemon and ginger as lemon is a good source of vitamin C, it aids digestion and keeps your skin looking fresh. Ginger is an anti-inflammatory it balances blood sugar and is also an anti-oxidant.
No 2. Ensure you’re getting enough sleep !!
7 – 8 hours a night should be a priority to you, especially when training. Sleep will help repair your body and reduce the amount of cortisol (the stress hormone) being produced. Too much of this catabolic hormone will break down muscle tissue destroy fitness gains and could potentially be the reason your not losing that stubborn belly fat.
Try not to be stressed out so much !!
No 3. Know and stay within your calorie goals (read the last blog)
If you are eating to little you will be in a deficit which will reduce body weight and body fat or vice versa If you are eating too much you will gain weight and body fat. A good way of doing this is keeping a food diary.. noting down how many calories is in the food you eat and what macro nutrients you are consuming most (protein, carbs, fats)
Generally speaking I tell clients to get their protein and carbohydrate requirements right and the rest will hopefully fall into place.
A guide line when doing this is
(1.8 – 2 x your body weight in kg) is the amount of protein in grams that you need and (3 grams per kg of body weight for carbohydrate intake) when trying to cut down.
For example a 70kg person x 1.8 would need 126 grams of protein per day and the same 70kg person x 3 would need 210 grams of carbohydrates per day. I wouldn’t overly worry about fat intake, try and keep to healthier fats (reduce saturated fat) and it’s generally 20% – 30% of your overall calories.
No 4. Training frequency – no less then 3 sessions a week.
If you want to see a difference in your body I recommend 3 sessions a week MINIMUM. You Don’t have to spend hours in the gym but you’ll need consistency and a training plan to see any type of gains, whether that is with cardiovascular training or with weights this is integral. An example of this for lifting weights would be two full body training sessions and a single session doing accessory exercises or isolation work.
No 5. Cut right down on sugar.
This little one seems a no brainer but you’d be surprised how many of us are running on sugar to get through the day ! it tastes great but will massively affect your body composition goals.. you won’t drop that belly fat unless you cut back the sugary shit.
No 6. Stay consistent.
Building muscle, getting fit takes time and effort. You’d be wrong to think it’s a linear process, there’s highs and lows and naughty plateau’s. You’ve got to be prepared to stck to the programme if you want to see results – come hell or high water you stick with it until the end, then go on to conquer another goal.
No 7. Be accountable.
Take responsibility for your actions if you’re not getting the results you want something isn’t working for you. whether you need to up your training or be better with diet or both this is up to you to make it happen. Ask yourself “how bad do you want it” a lot of the time it’s habits that need to change in order to achieve long term results, but habits are the hardest things to change in one’s self. You’ll need commitment and a strong desire to succeed or you’ll never achieve what you set out to. Be loyal to your cause.
So there you have it folks.. some tips on how to get lean and maintain it through out the seasons.
“You only get out what you put in”
Thank you for reading.