The basic concept of getting shredded is to lose as much body fat as possible while maintaining the maximum muscle mass. In order to drop body fat one must consume fewer calories than one’s calories used for the day, creating a calorific deficit, sounds easy right? here’s where things get complicated when you provide your body with fewer calories than you use it must turn to its own stores. Your body will not only burn your fat stores but your muscle mass too. Here we are going to provide 9 top tips to help you maximize fat loss while maintaining muscle mass.
1. Use a thermogenic supplement >>
There are countless different fat loss supplements out there, one of the most effective types is thermogenic. The way thermogenic work is by boosting your metabolism, this means you burn more calories during a given activity, be it running cycling, or even sitting watching tv. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline)
2. Eat multiple meals a day >>
Every time you consume a meal your metabolic rate increases as your body processes in ingested food. the more frequently you eat the higher your metabolic rate will be. This method provides your body with a steady stream of nutrients decreasing the need for the body to break down muscle mass to produce needed nutrients. A good rule of thumb is to consume at least 6 meals a day spread 2 – 3 hours apart.
3. Consume fewer calories each meal >>
If you are consuming more meals but trying to create a calorific deficit you must reduce the number of calories per meal in order to lose body fat. As you are consuming calories more frequently hunger shouldn’t be a problem but if it is considered an appetite suppressant.
4. Consume healthy dietary fats >>
Healthy fats are beneficial to dieters, whether the fats come in supplement or whole-food form. Supplements include essential fatty acids from fish oil or flaxseed oil. Take two to four grams (g) of fish oil or a tablespoon or two of flaxseed oil daily.
5. Consume plenty of lean protein >>
Ensure your protein intake remains high, this will give you the best chance to maintain muscle while consuming fewer total calories. Try switching to more lean protein sources such as egg whites, turkey breast, chicken breast, etc. Switching to leaner protein sources will aid in reducing calories while maintaining a high protein intake. eat at least 1 g of protein per pound of body weight per day and as much as 1.5 g of protein per pound (200-300 g of protein for a 200-pound bodybuilder).
6. Drink vast amounts of water >>
Drink plenty of water As it promotes health, drinking a lot of water is excellent for everyone, but it’s particularly crucial for dieting bodybuilders. High-protein diets are dehydrating (as are training and life in general). Bodybuilders have a greater need for fluids. The best option is water, which not only provides fluids with no calories but also contains important minerals. Dieting bodybuilders should drink at least a gallon of water a day, in addition to other liquids they may consume.
7. Cut fast-digesting carbs at most times of the day >>
Fats digesting carbs are a big no-no when it comes to dieting with one exception, postworkout here you will benefit from the insulin spike to promote muscle growth. For the rest of your meals consume slow-digesting carbs such as brown rice, oats, sweet potatoes, and whole wheat pasta these foods will digest slower allowing a more steady stream of nutrients
8. Consume more fruit and vegetables >>
Fruits and vegetables are rich in fiber and water. vegetables are extremely good for dieting due to their very low calories. Fruits are relatively low in calories but generally contain more carbs. While dieting, limit fruit consumption to a piece or two a day. Steamed vegetables, such as broccoli, cauliflower, and spinach, are essentially “free foods” for dieters, and they can be eaten in large quantities throughout the day.
9. Perform cardio first thing on an empty stomach >>
An effective way to burn fat is to perform cardio in the morning on an empty stomach. Try ingesting 5 – 10 grams of BCAAs and a whey protein shake mixed with water to help you maintain muscle and target fat stores
Combine all of these tips to maximize fat burning and maintain maximum muscle mass!