You know what they say – fit is the new skinny. There’s countless expensive (and intimidating) books, programs, and diet plans that promise the ability to lose weight and get fit. Instagram and Facebook are even full of “Fitspo” accounts these days. There are even copious amounts of pricey cosmetic surgeries to transfer fat into more appealing body areas or take the fat out altogether. The only problem is that losing body fat and gaining muscle can be difficult and it can be exhausting.
However, with the right tactics, and getting lean can now be much easier than one would think.
There are six simple steps that, if followed correctly, allow anyone to achieve a leaner, healthier body: making resistance training a staple in your everyday workouts, eating spinach like Popeye, experimenting with different levels of caloric intake, making sure you are eating just the right amount of carbohydrates, proteins, and fats (this is called tracking your macros), avoiding too much cardio, and keeping tabs on your weight.
1. Increase Your Resistance Training Until It’s Part of Your Everyday Routine
There’s a very simple math equation for working out. Frequent resistance training + Burning calories = Building more muscle. Did you know that when you begin to utilize resistance training as part of your daily routine, you actually burn calories even when you’re not working out? This is because putting stress and resistance on your muscles increases your overall metabolism. That’s right – forget those “metabolism boosting” faux enhancement pills and powders you can buy on Amazon. You can do it all yourself with only a little bit of work. However, there are certain types of supplements that can increase your muscle mass: SARMS and Peptides.
2. Live Like Popeye!
Remember when Popeye the Sailor was on television, and his muscles would bulge every time he ate his beloved spinach? There was always a cameo of him in each episode gulping down a can and his muscles popping out like they were inflatable balloons. This is because spinach is very, very high in fiber, and fiber is great for the body. Not only does fiber slow digestion and keeps you full for longer periods of time, which in turn reduces your chances of binging on a candy bar before dinner, but it also lowers cholesterol and builds muscle mass. Studies have shown that a person will, typically, on average, eat less food when they fill up on fiber-rich foods first. Other fiber-rich foods include broccoli, oatmeal, asparagus, zucchini, and beans, so establishing a high fiber diet should not be tricky nor should it break the bank.
3. Watch Your Calories
Now let’s talk about three different kinds of macronutrients: carbohydrates, proteins, and fats. However, all three types of macronutrients are full of calories. Imagine it’s Thanksgiving, and you’ve just eaten dinner. Your belly is full of carbohydrates and fats with very little protein, and you’re ready for a nap. Now, imagine you’ve just eaten salmon and a variety of steamed vegetables for dinner. You’re feeling satisfied and full, but you’re not feeling the bloat of a Thanksgiving meal. This is because you’ve filled up on proteins and your body is burning more calories. For instance, oral SARMS found on agpharma.com.au can help with this process as well they give you a great jump start for muscle recovery, fat loss, and growth.
4. Macros, Macros, Macros!
Think back to that Thanksgiving dinner described up above. When you eat a meal full of stuffing, mashed potatoes, sweet potatoes, rolls, macaroni and cheese, and a few pieces of turkey, this promotes your liver to turn all of that food into stored fat for later use. You’re actually more likely to be hungry again later that evening on Thanksgiving than you are on a day your dinner is full of lean meats and vegetables. The types of foods you would eat on Thanksgiving or Christmas have a higher count of macronutrients, which allows less room for other, more healthy, types that should be a staple in your diet.
5. Step (or rather, RUN) Away from the Treadmill
Have you ever tried to tone up by running on the treadmill with zero to very little incline every single day and eventually gave up because you never saw results, even after months of training? That’s because you essentially just trained your body to use less energy, and therefore burn fewer calories, in order to achieve longer distances. In fact, you’re overtraining your body to burn fuel too efficiently. So, take a step back and start lifting those weights you’ve always been too afraid to use. This will allow your body to push itself harder while working out, and in turn, start working hard keeping your muscles burning fuel even when you’re sitting down.
6. Record EVERYTHING
You may see results in any method you choose to follow, but the only way to recognize the systems that work best for you is when you record the progress you’re making. This sounds so simple – perhaps overly so. However, I cannot emphasize enough the importance of keeping track of your achievements and changes throughout your fitness journey. Everyone is affected by different programs and fitness plans differently because no individual body is the same, so keeping track will help differentiate what works best for you. Another way that makes tracking your progress easier is recruiting a friend or significant other to do it with you. Did you know that couples who work out and go on diets together are actually more likely to not only lose and keep weight off but also more likely to stay together? When you’ve got someone to compete with, the human instincts kick in and you begin to push yourself harder.
That’s all there is to it!
With these simple six steps, anyone at any stage of their physical training career can attain a healthier, leaner body worthy of being posted on any “fitspo” page on Facebook and Instagram. Eventually, fat will start falling off and your body will be so toned you will feel you’re in the best shape of your life. So what’s stopping you?