Well Cutting is the hardest part, here are my top 10 tips to make cutting more pleasant.
1.Create a calorie deficit
To shed fat, you have to lower the number of calories you eat per day so your body is forced to make up that energy shortfall by using stored body fat.
A single pound of fat contains approximately 3,500 calories so if you want to lose a pound per week, you’ll need to eat 500 calories less per day. If you want to lose two pounds per week, you’ll need to drop 1000 calories per day.
2.Reduce your daily intake of liquid calories
When you’re trying to lose body fat, one thing that will undoubtedly help your cause is to stop drinking so many calories – especially those high-sugar, nutrient-light drinks. Subjects who replaced their daily can of sugar-laden fizzy pop with the same amount of water lowered their total daily liquid calorie intake from 17% to 11%, according to research from Virginia Tech in the US, which is almost down to the 10% limit of liquid calories recommended by authorities.
A can of pop can contain around 35g of sugar – enough to send your blood sugar levels rocketing then crashing, making you crave another sugar hit. The sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney – so your best bet is calorie-free soda water. Add fruit wedges for flavour.
3.Drop the Carbs Down
The foods to reduce in this category would be sugar, which includes candy, cakes, pies, etc. But it also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit. Fruit is mostly sugar. Natural sugar is still sugar, and it still makes you fat if you eat too much of it. Okay, so we have sugar clarified. More foods that are sugary: pasta, potatoes, some other veggies – research those. Don’t forget rice and bread are sugary, too.
Another misconception is that brown rice and pasta and whole grain breads don’t do the same thing as their regular white counterparts. Truth is – they do.They just have a little more fiber and digest more slowly, so you don’t get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them
4.Increase Your Calorie Deficit With Cardio
When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.
Increase Lean Muscle Tissue To Help Your Cut
Building muscle also helps burn fat. Performing high rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.
5.Pump up the protein
Protein is vital during a shred – it’s very thermogenic (burns fat) and will also preserve your muscle mass you don’t lose your hard-won muscle as you burn fat. Consume at least one gram per pound of bodyweight and up to 1.5 grams per pound if you are training especially hard. Choose low fat protein options such as fish and chicken to avoid consuming unwanted calories.
Getting enough protein is not always easy so consider using a protein powder that mixes easily with water in a shaker cup to make getting enough of the good stuff much easier.
6.Get your fibre on
Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day – start by adding wholegrains to your diet.
Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.
Just because you work out doesn’t mean it’s time to go get a pizza because you “just worked off the calories.” It’s simple, if you have a high body fat percentage, you are eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.
8.Be Ready To Deal With Hunger
In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.
Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.
At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.
9.Drink more water
Water is essential for flushing out toxins, burning fat, keeping you hydrated, and also for making you feel fuller. Drink at least eight 8-ounce glasses of water a day making sure you drink one glass before all your main meals to prevent overeating. Drink even more water anytime you feel hungry.
10.Increase your vitamin D levels.
This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up.
If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.maxinutrition.com, http://www.anaxfitness.com, http://www.coachmag.co.uk, http://www.breakingmuscle.com