A quick browse across the internet will find a never ending supply of nutrition information for every body type and every workout style. The only problem is that the majority of this information seems to contradict itself. This article will explore a few simplistic methods that will get you that summer body that you desire without over complicating things.
1. Carb Cycling
Carbohydrates are seen by many in training circles as something that will make you fat and nothing more, but this is simply not the case. Carbs are required if you wish to gain lean muscle mass and strip off the more difficult areas. Carb cycling works by rotating the amount of carbohydrates you intake on certain days. The best advice is to have your higher carb days on your more intense workout days and your lower carb days on your rest days. Another good tip is to consume the majority of carbs early on in the day and immediately after working out. This will give your body the best chance of burning off any waste and getting the most from your micronutrients.
2. Intermittent Fasting
This method is becoming increasingly popular and is used by numerous different types of people from women who are trying to shed pounds post pregnancy to professional football players. Your body burns a certain amount of calories a day without you doing anything. This is called the BMR (base metabolic rate). Mine is around 2000 Kcals. So if I was intermittent fasting I would choose two days a week to lower my calorie intake as a man to 600 Kcals. This would reduce my total weekly calories under my BMR, therefore I would be intaking fewer calories than what my body needs to sustain its current state. This would force my body to start to burn fat. This system also shocks the body and can increase your metabolism, which also aids in fat burning.
3. Hight Intensity Interval Training (HIIT)
When it comes to losing weight there is nothing better than some good old fashioned cardio. It’s simple, it’s free and anyone can do it. I have personally spent a large amount of my working out doing steady state cardio. This, which I didn’t realize at the time not only burns fat but also burns away your hard earned muscle. So what’s the solution? High intensity interval training. My favorite is sprints. I turn on the treadmill and warm up for two minutes. I then spend the remainder of my 20 minute workout rating through 30 seconds of sprinting and 1 minute of rest. This isn’t easy but the results are incredible. This should be performed 3 – 4 times per week as a minimum. Recent scientific experiments have shown that the optimum fat burning ratio is 30 seconds sprint and 3 -4 minutes rest but you will have to experiment for yourself.
The last point I am going to cover is supplementation. The hard-core steroid eating gym rat will favor off-the-shelf methods of fat burners such as illegal T5 supplements, but these should be avoided like the plague. They have been known to be dangerously unhealthy and can even give you kidney stones. What I would recommend if you need a little extra help is something off-the-shelf from one of the big supplement stores. Op Massive supply has some good fat burners, and I would personally recommend grenade fat burners due to their cost and the great results I have personally received from them.
So there you go, some useful yet very effective ways to get you in shape in a short space of time. The main thing to remember is to be strict with what you are doing and don’t stray from your path too much, but allow yourself a little cheat every week to make things slightly easier and to reward yourself. Don’t forget to download the fitness pal app as well; this is an absolute must if you are serious about your nutrition. For further information on supplements check out Op Massive.