Looking For a Result? Here's Our 3 Tips
The idea of being aesthetic is of course always in the eyes of the beholder. Floating around 12-15% body fat would allow you to walk around the beach feeling healthy and athletic, but to really catch all the eyeballs and make witnesses go like “oh wow, that guy is lean.” You have to get down to around 10% body fat or even single digit body fat. If your goal is to look like one of the guys in Baywatch (red short shorts are optional of course) look no further and keep reading. We will be going through some key tips to help you achieve your perfect summer body.
A precise, consistent diet
(Our client Boris got down to single digits in 90 days)
The component of luck plays absolute no rule in getting down your body fat to 10%, period. To drop body fat at all, a caloric deficit is required, meaning consuming calories that is lower than your maintenance calorie. There are plenty of calorie calculator online for you to set a reasonable starting point. Once you have established what your maintenance calorie is, a 20% deficit would be generally advised to begin with.
Protein intake plays a very important role in your diet, especially when you are being in a caloric deficit. Protein is essentially functioning as macro-nutrient which is responsible for rebuilding, repairing and growing new cells- i.e. building muscles. When you are trying to diet down, the main priority should always be preserving your muscle as optimally as possible so majority of the weight loss would be fat loss instead of muscle loss. As your body would start looking for sources to fill that missing energy due to you creating a caloric deficit from your diet, the last thing you want is to let your body to use protein and muscle tissue for fuel when it starts to feel that its store of carbohydrate and fat are being depleted too much. Therefore, a sufficient amount of protein is needed when you are dieting, we would suggest you to start with 1.2g per lb of your body weight.
Since getting down to 10% is no luck, tracking your daily caloric intake and macro-nutrients intake would come in very crucial. The leaner you get, the more precise your dietary adjustment needs to be according to ongoing progress. Having a food diary would very much keep you in check and allow you to look back, make reasonable adjustments if a plateau is faced.
Train for INTENSITY, not VOLUME
(Our client Jeff got down to at 8% body fat in 8 weeks)
People often mistaken the purpose of training during a cut as to burn calories at the gym as much as possible. Therefore, the idea of high volume(total sets) and low intensity(how heavy the weight is) training was widely accepted. However, it should well be the other way around. Let me explain why.
Purpose of training, at all time, is to progressively increase the overload to the body and consistently create adaptation so that your body will create more and more muscle tissue to endure the training you are putting in through. During a fat loss period, your energy level would undoubtedly decrease due to lower energy intake from dieting. Preserving strength and optimising recovery will then be your first priorities on designing a suitable program. Think of Volume and Intensity as a inverted relationship. When volume goes up (you are doing more sets), intensity goes down (the weight of each set decreases.) Vice versa.
Strength is a always a very good indicator for progress and muscle gains. Simply put, if you are progressing doing lighter weight during a cut, it would not be reasonable for your body to reserve the muscle it currently has since the amount of muscle tissues is no longer necessary for enduing previously given tasks. Try your best to keep training as heavy as possible, reduce total sets if needed.
(Our client David at 9% body fat)
When keeping as much muscle mass as possible is the name of the game, managing stress and ensuring proper recovery become very important. Sleep deprivation would largely compromise key hormones such as growth hormone which are excreted during sleep to help repairing and regulating body’s processes. Poor recovery would also be very detrimental to performance at the gym. Stress management is also not to be overlooked at. Here are some key points to help reducing stress.
- At least 8 hours of sleep each night is necessary for proper recovery and stress management.
- Starting waking in the morning at the same time to regulate sleep cycle, and avoid insomnia.
- Having regular meal timing to manage stress induced by hunger.
- Having a daily wind down routine before bed for a good night sleep such as mediation, reading etc.
Want to see how far you can take your physique? Get the heads turning this summer and book in for a FREE consultation and trial session HERE