The trouble with get ripped quick plans is they usually don’t have any long term use… As soon as you finish the plan you’re right back where you were before you started in no time.
We need to focus on longevity and more importantly health. The below tips will help you achieve your goals whilst staying as healthy as possible!
#1 Mix Up Your Cardio with HIIT
We’ve all seen those treadmill bunnies that spend an extremely long time incline walking or gently jogging not even breaking a sweat, this is not the most effective way to burn fat by any means.
For the most bang for your buck, combine low-medium intensity cardio sessions where your heart rate is around 70% of your maximum for shorter periods of time, say 30 minutes roughly.
Combine this with 1 or 2 HIIT (High Intensity Interval Training) sessions per week. An example workout:
✓ 5 minute warm up (cross trainer/treadmill)
✓ 10 x 15 second all out sprints >> max speed >> max resistance if using machines (cross trainer, bike or outdoor running.)
✓ Alternated with 45 seconds easy cruising
✓ 5 min cool down
#2 Increase Sleep
This is one the most overlooked factors of weight loss, if you get too little sleep you’ll start becoming cranky and tired and the less positive you are the less likely you are to stick to a healthy lifestyle, not to mention you won’t have the energy to complete your workouts, no workouts = no fat loss in most cases.
Not to mention if you’re up for longer than you need to be, there’s more chance of you being hungry.
So get as much sleep as possible, 7-8 hours is a good amount on average though some people need more/less. Power naps during the day can also be very beneficial.
#3 Clear The Kitchen
Ever heard of the phrase “out of sight out of mind”? This rings true if you have “trigger” foods, foods that no matter what quantity you eat them in, they cause you to splurge and ruin your diet.
I’m a firm believer in everything in moderation but if you can’t consume something in moderation then it won’t be good to have them around.
#4 Attempt To Reduce Stress
I’ve seen this a lot of times – when stress is high your body produces more cortisol when more cortisol is produced it has a lot of negative impacts on your body, including the halting of tissue growth but mainly the blunting of fat loss.
Try meditation, yoga, going for a stroll or even get your friends together and go for a walk.
#5 Up Your Protein
Protein is the most satiating macronutrient per calorie compared to fats and carbs.
If you are consuming enough protein in your diet for tissue repair, it can be a very smart move to increase it even further to curb hunger or to keep you fuller for longer.
#6 Eat Carbs And Fats
Over the years there has always been a scapegoat in the macronutrient world, it used to be that carbs were the devil and then it was fats that were burnt at the stake. No single macronutrient can make you put on weight within the context of a calorie deficit.
#7 Avoid Drastic Calorie Reductions
Too low calories can be dangerous for two reasons, firstly you won’t be intaking enough calories to provide sufficient nutrients to your body which can lead to major health problems.
Secondly, consume too little calories and your weight loss will quickly plateau with your weight loss a lot sooner than if you went slow and steady and the net weight loss will be lower with the drastic route too. Plus, who doesn’t want to be eating more food whilst losing weight anyway!?
#8 Consume 25-35 Grams Of Fibre A Day
Fibre helps for so many reasons, mainly most fibrous foods are extremely high in vitamins, minerals and other micro-nutrients which are essential for health and living.
It also is the main thing responsible for regular bowel movements so if you want to keep everything running properly, eat your fruits and veggies!
#9 Weight Train
Simply put, the more muscle you have, the higher your resting metabolic rate will be and weight training is the most effective way to increase your muscle mass.
Weight training also burns quite a lot of calories as it is a form of HIIT, not to mention it can be extremely fun compared to regular cardio for example!
#10 Make Clever Substitutions
More often than none you can swap a type of food for a low calorie version of it and do this for your entire diet and you’ll lose weight without actually taking away any total food.
Full fat yoghurt becomes 0 or 2%. Full sugar concentrate becomes no added sugar squash… Cereal becomes porridge and so on!
Take Home Message
I hope these tips make dieting for the summer and in general easier.
If you have any questions on this article please tweet @MyproteinUK for more information!