Discover why an effective diet, training, and recovery plan are critical components of achieving that skin peeled physique.
Is your objective to see your abs? Would you like to add some volume to your t-shirt while maintaining a waspish waist? Do you want to appear to be flexing without actually doing so
To achieve that jacked physique, you must become lean, and I mean LEAN. Reaching 10% Body Fat to be precise. Forget for a moment the braggarts who claim to have body fat levels in the single digits. Yes, there are some people in this world who walk around with body fat levels of 8, 6, or even 4%, but they are few and far between. If you’re 10%, you’re quite lean. Therefore, let us consider how to get there.
Reaching 10% Body Fat
Cycle your diet
Yes, what good is an article about losing weight if it does not mention diet? Abs are manufactured in the kitchen, correct? To a certain extent, yes. However, diet remains a critical factor in developing a leaner you. Reaching 10% Body Fat takes a disciplined approach to meal planning, strict adherence to that plan, and the ability to listen to your body and make necessary adjustments.
Although carb cycling is considered somewhat archaic in these days of the fasting craze, it is still a viable, effective method of losing body fat while remaining sane. Cycling your carbohydrate intake typically requires several days in the red followed by a day or two in the black
This process severely restricts calories for a brief period of time, forcing your body to burn fat even while at rest. Once your body becomes wise and attempts to slow your metabolism in order to conserve energy due to a lack of calories, you increase your carbohydrate intake and provide it with a much-needed boost to re-ignite your fat-burning furnace
Begin by deciding which days will be high carb and which will be low carb. For instance, lower body training days may be beneficial during high carbohydrate periods, while other training days may be reserved for low to moderate carbohydrate levels.
It will be difficult to predict your exact levels for each day at first, but here is a good starting point: On low-carb days, aim for .5 to.75 grams of carbs per pound of bodyweight; on moderate-carb days, aim for 1 to 1.25 grams per pound; and on high-carb days, aim for approximately 2 grams per pound.
Ascertain that you consume at least 1 gram of protein per pound of body weight. This can be increased gradually to 1.5 as your diet progresses. Healthy fats should account for approximately 20%-30% of your daily calories. These fats will come in handy during those crazy, low carbohydrate periods when you require additional fuel to complete your workouts.
Why is training important?
Most individuals think only in terms of diet when Reaching 10% Body Fat without much thought given to training. The belief that the workout will take care of itself and diet is the main focus is a big mistake.
Is your training the best it can be? Are you utilizing every minute to its fullest? How are your rest periods? Are they monitored to burn some extra calories and rev up your metabolism long after training?
Training acts as a trigger to spark the metabolic fire. Without proper, effective resistance training a good bit of the weight you will eventually lose will be muscle. Weight training keeps the muscle on – it acts as an insurance policy against atrophy. Try a higher frequency of training such as training every body part twice per week. This, in turn, will coax your body into recovering quicker and will burn more body fat in the process.
Keep a close eye on rest periods. Nothing will affect your training progress and subsequent fat loss regarding training than getting into the habit of setting rest times. For starters, go with 2 minutes for the big lifts like squats and deadlifts and 1 minute for all other lifts.
Moderate your volume. If you have decided to train more frequently it would be wise to use a more moderate volume. 12 or so for chest, back and quads and around 9 for arms, shoulders, calves and hams.
Leave your ego at the door this isn’t a powerlifting meet. Ditch trying to max out for each set. Instead, shoot for a bit higher of a rep range such as 8-12 or 10-15 – but still go to failure.
Recovery is Key in Reaching 10% Body Fat
Finally, the catalyst to set the whole lose-fat-but-keep-my-muscle equation is proper recovery namely sleep and managing stress. Getting proper rest is paramount and all your efforts in Reaching 10% Body Fat will be for naught if you don’t get enough of it. During sleep key hormones such as growth hormone are excreted to help repair and regulate your body’s processes.
Stress management is another important part of staying on the course of progress. No, you won’t be able to rid your life of stress completely, but reducing it and managing the rest in a healthy way with consistency will make getting to your goals that much easier.
Get at least 8 hours of sleep each night. Also, get up in the morning at the same time each day including weekends. You don’t want to start messing with your meal times and screw up your rest schedule.
Keep stress to a minimum. Nothing will wreck your plan like constantly being in a state of stress. Find ways to effectively manage stress and reduce or eliminate it where you see fit.
We have the right supplements to support you through the recovery process.