Summer is right around the corner and who doesn’t want to look great on the beach? If you are reading this, I know you want to look great this summer. This article intends to give you four actionable pieces of advice that will allow you to be summer ready, or may I say summer shreddy! If you are like me, you may be serious about fitness but also have other goals such as work, school, or starting a business. Daily life gets in the way of our meticulously planned cuts and unfortunately, we can’t be as serious as our favorite bodybuilder/fitness influencer. The following advice will take little to no extra time out of your day. This will allow you to achieve your fitness goals, whilst simultaneously achieving your other goals.
Don’t be lazy go on walks. Getting shredded is a numbers game, how can we stay in a deficit while getting adequate protein intake and macronutrients? Walking is a great easy form of cardio to add to your daily routine. By walking you will increase your metabolic rate. Aiming for 10,000 steps a day ensures that you will be burning off more calories. Yes, you will still need to do your scheduled cardio in the gym, but adding on a walk will only boost your metabolism, and help you successfully stay in a deficit. Personally, I walk fasted upon waking on my rest days. Walking fasted allows you to increase fatty acid mobilization(fat burning) due to the fact that you most likely woke up with little to no carbohydrates in your body. Unless you binged on a bunch of cookies the night before! You can add these walks in on any day, I prefer to do it on rest days, or if I have free time on my training days. Although we all have scheduled cardio that is part of our training, a habit of walking will make it easier to obtain, and maintain a leaner body composition.
No calories no problem. During a cutting phase, we have to restrict our calories, this leads to us not being able to eat exactly what we want. To successfully adhere to a calorie deficit we must find lower-calorie options. For starters, diet soda is a fantastic alternative to sugary drinks. If you're into fitness you most likely already enjoy diet drinks. There is a massive variety of diet drinks out there from soda to juice. These can be used to kill a sweet tooth and can even be made into a slushy. There are also many alternatives to regular food items that have substantially fewer calories than the real thing. PB2 is a great peanut butter alternative, sugar-free syrup is a great alternative to real syrup, sugar-free ketchup, sugar-free jam, and there are tons of low-calorie tortillas at your local supermarket. Artificial sweeteners such as splenda or stevia can save you tons of calories. Don’t listen to your out-of-shape family members who claim these are “bad for you”. In reality, they are not. Just like anything the dose causes the poison.
Eat a fruit. Although the subtitle is “Eat a Fruit”, this is also meant for vegetables and salads. Fruits, veggies, and lettuces are easy low calories/high-fiber foods that can fill you up and are high in macronutrients. Notice how I said lettuces, when making a salad if you drown it in a bunch of fat-filled dressing there goes your diet. You can use a low-calorie dressing option and make a huge salad for less than 150 calories. Fruits and vegetables are great sources of macronutrients to pair alongside the proteins in your meal. Fruits can also help kill your sweet tooth and veggies can be used to fill you up.
Being Summer Ready. A combination of consistent inputs of good training, nutrition, and lifestyle practice will give you desired results. The habits discussed within this blog are actionable pieces of advice that will help you achieve your desired body composition. Train hard and enjoy your summer!
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