Spring is here and you know what that means… it’s time to get that summer body ready!
My name’s Syed Ali. I am a WBFF Australia Fitness Model, online personal trainer, lifestyle and conditioning coach and Bulk Nutrients Ambassador.If you’re ready to take things up a notch with your training and diet, I have four great tips to help you get started on your summer shred…
1. Calculate your macros and start meal prepping
There is no substitute for good, nutritious food. Food is the necessary fuel your body needs to grow, recover and perform. While supplements or meal replacements have their place and function they shouldn’t replace a balanced diet. Unsure how much food you should be eating to aid in fat loss? Start by working out how many calories your body burns per day at rest.
Calculate your BMR using the formula below:
Men BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)
Women BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)
Now you have your individual BMR, to start losing weight I recommend reducing this number by around 500 calories to create a calorie deficit.
Get into the habit of preparing your meals and carrying them with you wherever you go. Solving all your food decisions in advance makes it easier to stick to your diet. If you are too busy to meal prep yourself, consider signing up for a meal prep service.
2. Plan a workout schedule
Try training with weights at least five times a week. Remember that everyone is different and you should tailor your training plan to your body. When it comes to training, intensity is your best friend, so push yourself 101%.Here is a sample training split: Monday – Back, Tuesday – Legs, Wednesday – Chest, Thursday – Active Rest Day, Friday – Legs, Saturday – Arms and Shoulders, Sunday – Abs and Core work.
Take your training to the next level with the Bulk Nutrients Ultimate Shred Stack. It encourages lean muscle growth while boosting your energy and metabolism, making it a winning combination for anyone looking to lose weight. When combined with a healthy diet and training regime, you can be sure that it becomes not a matter of “if”, but a matter of “when” you’ll reach your goals.
4. Get Plenty of Sleep
It might sound simple but the reality is, the more rest you get the more fat you burn. The body produces two hormones linked to our weight: Leptin, which directs vitality levels and keeps hunger low and Ghrelin, which stimulates the appetite.
When we don’t get enough rest, our Leptin levels decline, and our Ghrelin levels increase. Which as a result increases our hunger levels during the hours we are awake.
Free Transformation Guide for Men’s Fitness Subscribers:
Interested in packing on lean muscle and lose fat at the same time? I have created a detailed eBook on the whole process of Lean Bulking which I am giving away for free to all Men’s Fitness subscribers.