Eight tips and tricks to get your cutting diet headed in the right direction.
This article also include bonus hot tips that are proven to work.
Most of you who have spent time in the gym know how to eat to maximize the muscle building process.
- Meals – Eat smaller meals every 2.5 to 3 hours.
- Protein – Consume at least 30 grams of protein with each meal.
- Fats – Don’t ignore your fat intake! Make sure 20 to 30% of your daily calories come from healthy fats.
- Carbs – Focus on quality carbs sources including fruits, veggies, oatmeal, brown rice, quinoa and other complex carb foods.
These rules are old news. You have tried them, and they work. But now you have new goals. It’s time to shed the fat, shred your body and reveal the six pack. Here are 8 tips to help you get crazy ripped.
MuscleTech Performance Series Vapor X5 Next Gen Pre-Workout Powder
Ultimate neurosensory experience
Explosive energy & focus
Scientifically validated muscle building power
Tip 1: Move Some Iron
Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you’ve built isn’t needed any longer.
Hot Tip! Stick with your existing muscle building workout while cutting.
Tip 2: There Is No Magic Diet
One of the most common questions is…which diet is best for cutting? The reality is this: you need to make adjustments based on your body’s unique feedback. There is no “best diet”, but there is a best diet for you. Start with a reasonable calorie intake and protein, carb and fat profile, and make adjustments as needed to fine tune your fat loss.
Hot Tip! When the going gets tough, try carb cycling between high, medium and low carb days.
Tip 4: Slow Your Fat Loss Rate
Yes, you read that correctly. The best way to get silly shredded is to lose fat at a rate of 1.5 to 2 pounds per week. While a more rapid weight loss pace can be good if you are carrying around a substantial amount of extra fat, it’s not the best approach when trying to dial down your bodyfat levels into the single digits. Rapid fat loss can also cause you to lose muscle.
Hot Tip! Week one weight loss is always higher than normal. Wait until the 2nd or 3rd week of a cut to make changes.
Tip 5: Abs Come From Diet
It’s ok to chill on the volume of crunches and leg raises you are doing. Overusing direct ab work won’t help you strip away belly fat. Keep your direct ab work to 1-3 sessions per week with a moderate amount of volume. This approach will help you maintain your ab size while you get cut.
Hot Tip! Weighted sit ups and cable crunches are an excellent way to add resistance to your workouts, helping you to build thicker abs.
2018 Evo 2 Weightlifting Gloves with Integrated Wrist Wrap Support-Double Stitching for Extra Durability-Get Ripped with the Best Body Building Fitness Crossfit and Exercise Accessories
PERFECT FIT: The Skott Evo 2 is Designed With the New Snug and Comfortable 3-Dimentional Unisex Fit System, to Make Sure That the Gloves Fit Both Men And Women.
INTEGRATED WRIST WRAPS: These Unique Skott Evo 2 Gloves Features the Latest in Weightlifting Technology Including New Generation Industrial Strength Velcro and Fully Integrated Wrist Wraps for Maximum Support and Results.
ANTI SLIP: The Gloves Also Have Gel Printed Palms to Prevent the Slippage and Injuries.
Top 6: Become A Cheater!
Did you know that a strict diet involves cheating? Yes, involves cheating. Prolonger periods of dieting drop your body’s leptin levels. Leptin is a hormone that helps your metabolism fire as efficiently as possible. A cheat meal or window (or even day in some cases) once a week will surprise your body, and help it to raise stagnating leptin levels. This metabolic boost will help you to burn more fat.
Hot Tip! Keep it simple by allowing yourself a one hour cheat window. This window can be moved each week to fit your social schedule.
Tip 7: Get Real About Body Fat Levels
Most individuals underestimate their bodyfat levels – by a lot. Having an unrealistic view of your body composition can lead to frustration as your cutting diet starts to drag on for months without end. The best natural bodybuilders and fitness models in the world have a lean body mass (weight – fat pounds) of no more than 170-180 pounds. It’s unrealistic to believe you are currently 240 pounds and 18% bodyfat. The more you “get real” with yourself, the better equipped you will be for the cutting process that lies ahead.
Hot Tip! Forget bodyfat scales and online calculators. Purchase a skin fold caliper, which will provide a more accurate bodyfat reading.
Tip 8: Drink Your Water
This seems like an obvious tip, but for many it’s not. A good percentage of athletes, even hardcore lifters, don’t drink enough water. Some studies have indicated that proper water consumption alone could boost your metabolism by as much as 30% (this study involved drinking cold water). It goes without saying that under drinking water while trying to get shredded will slow the process. Stop guessing about how much water you are drinking!
Hot Tip! Use a dumbbell shape water bottle or empty milk jug to help you monitor daily water intake.
2.2L/75Oz Dumbbell Shape Water Bottle
ECO-FRIENDLY: PETG eco-friendly material, safe food grade for daily water containing, odorless and nontoxic, reusable and durable for long time use, safety and health.
HIGH CAPACITY: Unique dumbbell design, deliver your recommended daily water intake in 2.2L capacity. Enough water for staying hydrated before and after workout, outdoor sports and hiking camping water supplement, greatly supply for daily home office and outdoor life.
PORTABLE DESIGN: Featured with easy carrying handle and clamshell, strong added and durable to hold water for drinking, Flip-top cap hangs on the bottle when you open so you do not lose cap!