We all know the feeling. Whether it’s a vacation, a day trip to the beach, or a celebration, you want to look and feel your best. Now, we’ve all been guilty of admiring the ridiculously ripped bodies of men such as Stallone and Schwarzenegger.
However, those types of physique have such a low life expectancy as they’re impossible to uphold. Not only that, but they have the help of CGI and Photoshop before we see them.
The thing is, these stars do look like this, but only for a matter of days, and they have done a lot of preparation and work to become that way. All the underwear models, movie stars, and bodybuilders have a go-to plan when it’s go time.
Well, there is no reason why you shouldn’t know what this is too. Let’s dive in and see what tips we’ve got for you to become your best self.
Get ready to charge
Before you go rushing to the gym for the first time, get yourself a journal and write out the workouts you plan to do. This way, you’ll avoid getting stuck on what to do. Your workouts shouldn’t be any longer than two hours, split by 60 minutes of strength training and 30-45 minutes of cardio.
Also Read: 3 foolproof tips to burn belly fat
Work on your meals
In order to succeed, a healthy diet is possibly the most vital factor to get right. We’d suggest eating every two to three hours, but don’t eat anything an hour before bed. There are a whole bunch of tips below on little things you can do to adjust your diet to shed those pounds:
- Eat grilled chicken, turkey, and fish for protein
- Keep away from processed lunch meats as they can be high in sodium
- Cut out alcohol and foods high in sugar like candy and soda
- For your carbohydrates, go for vegetables rather than bread, rice, and pasta
To allow for better digestion, leave carbs out of your last two meals and get plenty of protein. Some suggest cutting out carbs completely for a couple of days and just eating proteins and healthy fats such as avocados and nuts.
Drink water, then drink some more
Throughout your week, you’re going to want to drink between one and three liters of water a day. On the last day of your week, drink up to one liter and sip it rather than chugging the whole thing, this allows you to be bone dry. To make this more effective, you could also try including some of the below herbs the night before, as they act as a natural diuretic:
- Dandelion root
Stay in the zone
To determine your heart rate, simply subtract your age from 220, then if you’re a beginner multiply by 0.7 and for the more advanced 0.75.
Also Read: Is cardio or strength training best for fat loss?
Intense exercise boosts your metabolism, so when you’re between sets of weights, you could run on the treadmill for a minute or jump rope. Doing this will really get your heart going and have you burning more calories. To really challenge yourself and your heart rate, why not go to a spin or kickboxing class once a week?
Go for the big muscle groups
It’s not possible to target one muscle group in two or three weeks. This is why it is important to stick to exercises that will challenge larger areas like your chest, back, and legs.
Workouts and moves like the below are great examples of these:
- Dumbbell burpees
- Bench press
- Machine low-row
- Incline dumbbell press
- Cable crossovers
- Flat bench flys
- Barbell back squat
That last-minute push
Well, the day has finally arrived, you’re all pumped and ready to go. Now it’s time for that last final push. Before competing, some bodybuilders tend to sip a little red wine as this dilates their veins and makes them more prominent. It is also common to do a quick workout to boost the blood flow and give you some last-minute definition.
Also Read: Want to quit sugar?
The bottom line
So, if you’re wanting to shed weight and tone up, you’ve now got some great advice on how to achieve that.
With a healthy, balanced diet and structured workout routine, you’ll be well on your way to achieving the body you’re wanting.
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