Get Yours Dream Body by Following These 8 Tips
- Get Yours Dream Body by Following These 8 Tips
- Tip 1: Track your calories and incorporate flexible dieting
- Tip 2: Increase your water intake
- Tip 3: Increase Your Protein
- Tip 4: Improve Your Sleep
- Tip 5: Follow a Training Program
- Tip 6: Stick To Science
- Tip 6: Do HIIT (high intensity interval training)
- Tip 7: Find a training Partner or join a class
- Tip 8: Eat the majority of your calories when you tend to be the most hungry
Getting the body of your dreams doesn’t happen overnight. The problem in society today is that people tend to think there are “tricks” or “secrets” that enable people to achieve their dream body. This simply isn’t the case. What you find when you reverse engineer people who have healthy and fit bodies, is that they have systems in place. These systems enable them to become consistent and consistency is the key when it comes to achieving any goals.
I’ve found that following a simple 10-step process allows me stay consistent and when I do look back over a 1-3 month period, I see noticeable changes.
As seen in Eric Helms pyramid of nutrition, adherence (to calories) is THE most important element of the pyramid. Without this, it doesn’t matter how good of a workout routine you have or the quality of supplements you consume.
How to start a healthy lifestyle is a frequently asked question and the 8 tips below will help you get started and stick with it!
Sticking to your calories for 10 weeks trumps hitting an epic 3 week training and nutrition program.
Got the point across? Good. Let’s get into it.
Tip 1: Track your calories and incorporate flexible dieting
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As seen above in the nutritional pyramid by Eric Helms. Energy balance is the number 1 factor and sticking to your energy balance target is key to hitting your goals.
Let’s say for example you want to lose weight at the rate of 1 pound per week.
1 pound of fat has roughly 3500 calories, this means you will need to be in a caloric deficit of 500 calories per day to hit 1lb of fat loss per week (estimated).
If your caloric maintenance is 2000, this means you must consume 1500 calories per day.
If you eat 1500 calories per day for 10 weeks, you will lose 10 lbs. It’s scientific, not guess work.
Now, all you need to do it hit 1500 calories a day from whatever food sources you desire. This means you CAN eat that chocolate bar or your favourite ice cream. The downside? Accounting for those snacks does mean you have less calories left to consume healthy wholesome foods. The key here is moderation.
Moderate your junk food, but include them. This makes it easier to stick to the “diet”. This helps with adherence.
You see how it all works out?
The majority of people try and stick to an unsustainable diet of fish and veg for 10 weeks, this doesn’t work.
They don’t understand the fundamentals behind fat loss. It’s as simple as energy balance and you must understand this before going any further.
I would recommend 80% of your diet from wholesome foods and 20% from your favourite “junk” foods or foods you crave.
For example, if 20% of 1500 is 300 calories. That’s roughly the calories in a snickers bar (my fave). That means i have 1200 cals left to eat and I will choose wholesome foods to fill this.
Tip 2: Increase your water intake
Aim to drink at least 2-3 liters of water a day.
This will help you feel better (trust me), improve your performance in the gym and at work and it will help reduce your water retention or water fluctuations. This means a reduced chance of you monitoring an incorrect weight number on the scales.
Water also helps fill you up, it increases satiety.
When you reduce your calories, it’s hard to not snack. Water is your friend, drink it up and watch it help you reach your goals.
Tip 3: Increase Your Protein
Calories are calculated from your macronutrient intake (protein, carbs, fat).
A higher protein diet will help improve your satiety, which helps when dieting.
Other incredible benefits of a high protein diet are as follows:
- Improves Sleep
- Increases your energy
- Aids with muscle recovery
- Helps build muscle
- Increases strength
Tip 4: Improve Your Sleep
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How important is sleep? Recent studies by the University of Chicago show that people who are well rested lose 56% more fat than those who are sleep deprived.
Sleeping well also helps aid in muscle recovery and growth.
Growth hormones are released and at their highest whilst you sleep, this is an important factor when considering maximizing muscle growth and recovery.
Sleeping well also just helps your life in general.
You wake up energized, you’re less moody, you feel better, you want to work hard and hit the gym and more!
Try and get around 7 hours of sleep minimum. Also look at your bed. Is your pillow poor? Improve your pillows, mattress and blankets to also enhance sleep.
Tip 5: Follow a Training Program
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Remember that word adherence that I’ve already mentioned several times already?
It’s critical that you follow a training program to get the results you want.
Training mindlessly at the gym will not get you any results. You may see some benefit to begin with but you’ll soon hit boredom and results will drop.
I suggest you follow a simple program that hits several rep ranges.
I suggest looking into programs that have been followed by 1000s with results.
A rugby training system by Rugby Warfare focuses on 3 rep ranges and simple exercises. Even though it’s aimed at the rugby market, it’s great to follow for anyone. They also have a free PDF download of their plan.
Another you can follow is 5×5 by Mark Rippetoe. It’s low volume but if you stick to the 3x workouts a week you will see huge results.
You can find a load of awesome training plans on bodybuilding.com too, easy to follow trainers to keep you on track.
Tip 6: Stick To Science
Don’t follow their advice or their ads. Make sure you question everything and follow up all assumptions with a look into science. Many experts cover training and nutrition and do all the hard work for you.
Look into Dr Layne Norton, Alan Aragon and Lyle Mcdonald for all the information you need that’s accurate and not skewed by the media.
Tip 6: Do HIIT (high intensity interval training)
Do a HIIT session every other day for 2 weeks. That’s 7 sessions.
A typical HIIT session will last roughly 25 minutes.
It will comprise of 8x 20 seconds all out sprints on the bike, treadmill or rower.
Each sprint will be followed by 2 minutes rest. That’s 16 minutes rest and 2 minutes 40 seconds of “working time”.
Warm Up for roughly 5 minutes and have a little cool down too.
It’s one hell of a workout and it really pushes your body, but why do I suggest doing it?
HIIT has been shown to be superior for fat loss than low intensity steady state cardio. (LISS)
HIIT creates metabolic changes in the body, it forces your body to adapt to the new stress. You feel fitter, stronger and you improve your body composition.
LISS is simply a calorie burner, you can achieve the same results by reducing your diet by the amount of calories you burn from a LISS session.
Top tip here, try my challenge and then do HIIT 2x a week. The results will speak for themselves!
Tip 7: Find a training Partner or join a class
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Being accountable helps you stay consistent. Having a training partner helps you stay consistent and can help you push yourself.
If you cannot find a training partner, then join a few classes. Classes are a great way to meet new people and stick to a structured plan.
Tip 8: Eat the majority of your calories when you tend to be the most hungry
This is false.
It doesn’t matter if you eat 2 meals a day or 6 meals a day if calories and macronutrients are equal.
So what does this mean?
It means, eat your food in the portion sizes you prefer.
It also means you should eat the majority of your calories when you tend to snack or get hungry.
For me, I want to eat more food in the night than in the morning.
I skip breakfast completely and save those calories for when I get home after the gym at 9pm.
I get to eat more food and feel better about it. This helps me stay on track and not snack or binge in the nights.
Conclusion and Recommendation:
To get the body of your dreams you need to stay consistent. You must work hard and understand it doesn’t happen overnight. Follow these 8 tips and you’ll be well on your way to getting the body you desire.