The summer months are around the corner which means sunshine and beach holidays. That also means that it is time to watch your figure and become leaner for those summer vacations, if that is your fitness goal.
Becoming leaner is easier said than done and it is something that a lot of people want but are not sure how to do it. There are a few fitness hacks for helping you achieve your goals although there are some obvious ones that many people forget about. Here are some essential tips for you to become leaner and achieve your fitness goals in time for your summer holiday.
Calorie Deficit AKA Training On An Empty Stomach
Before a workout, a lot of people will eat food before they go to the gym. If you are looking at losing weight, we advise that you don’t eat before your workout. Many gym-goers will consume around 20 grams of protein along with 20-40 grams of carbohydrates before their workout. The reason for this is that they provide the muscles with energy although it can also prevent you from losing fat.
If you are looking to burn fat off then there is no better time to do it than when you wake up in the morning. Furthermore, there are many different exercises that you can do to burn it off. Some people like to go for a 5K run on a treadmill or roadwork. Others like to go for a swim or a long walk before work. An exercise that we suggest is walking on a treadmill for 30 minutes, whilst it is on an incline at 6-8 mph. That way, you are going to be burning a lot of calories without overworking your muscles, allowing you to exercise for longer.
If you struggle to work out before you have eaten then do not worry. You can still eat something, just make sure that it isn’t a substantial amount. Consider a piece of fruit such as an apple or banana. Maybe even a protein shake just before you go to the gym will be enough. All our bodies are different so it is about finding what is best for you.
Avoid Eating Immediately After a Workout
We understand that everybody is hungry after a workout and that is understandable. However, we would advise you not to eat food straight after you have completed your workout. It is very easy to go into a calorie overload after a workout because you subconsciously think you can eat more due to burning a lot of calories.
After a workout, instead of eating food to replenish the energy that you have used, avoid eating for a while. That way, your body will automatically break down fat cells to repair any damaged muscle tissue. If you know you have a fast metabolism, then you can have a small sugary snack after a workout.
Don’t Completely Avoid Saturated Fats
We must have both unsaturated and saturated fats in our diet however don’t go out of your way to consume more saturated fats. It is naturally found in many foods that are still healthy so don’t completely ignore these foods.
Readdress Your Refined Carbohydrate Intake
If you are consistently training and managing to stick to your diet but you are not seeing the results, your refined carbs could be the issue. Look at the number of carbohydrates that you are consuming and see if you are eating too many of them.
The reason why we say this is because refined carbohydrates begin to produce insulin and this is a hormone that helps with weight gain. You are not going to be able to lower your body fat percentage if your insulin levels are high. Stay clear of white flour, white bread, breakfast cereals, pasta, snacks and anything with added sugar if you wish to see results.
Exercise
Finally, one of the most important things that you must do, if you wish to get lean, is exercise. Exercising is what burns all of those calories off. A lot of people will take supplements to enhance their physical performance. A lot of gym-goers will take creatine or magnesium supplements before they work out. They do this to help improve physical performance although
You also want to make sure that you are doing the right exercises for your workout routine. Include both cardiovascular exercises and strength training exercises for your workout. They will help you maintain that muscle mass whilst burning those calories for you to achieve the body fat percentage.
To Conclude
There are many things that you need to take into consideration with you to become leaner. You need to make sure that you are getting the correct macro and micronutrients in your diet. Another thing you need to ensure is that you are getting plenty of exercise throughout the week. Once you have got them together, you will soon see the fat drop off
