How To Get Strong And Lean: Getting Shredded For Summer
When it comes to summer bodies, everyone has the best idea of how to get strong and lean, and achieve one. For some people, that might mean joking about the entire process. And, instead of taking their body to the beach no matter how in shape it is. Each to their own, but if you feel like you really want to impress the beach-dwellers this year with all your hard work in the gym, leaning down needn’t be a difficult process.
To Get Lean
Firstly, to get lean you need to have the muscle mass to be lean for. It’s no point losing weight if you don’t have anything to show when that weight is left. Losing weight to show your abs, without your abs muscles recently trained on will only show as a skinny physique.
This process of leaning out is also known as ‘cutting’, as weightlifters and bodybuilders alike reduce their fat while attempting to preserve muscle mass through a variety of methods. One of the most pervasive myths of leaning out is ‘spot reduction‘. This is the idea that cutting fat and keeping muscle can be done in specific areas. For example, if you squat and eat at a calorie deficit, your behind should lean out and look toned, right?
That’s incorrect and involves a logical jump. Fat reduction is actually more like using a bucket to remove water from a pool. When you lose fat, the entire body loses fat, not just the area you’ve been training.
With this in mind, you now have free reign to exercise your whole body and attempt to craft a balanced, respectable physique. There are a few methods you can use, parallel with an LBM calculator to figure out what weight loss is healthy for you, in order to lose weight the most effectively. Here are the best two methods.
Intermittent fasting is a great tool to use when ‘cutting’ because it puts your body into a state of ketosis. Ketosis is when your prioritized fuel source your body uses for its daily operation is switched to fat, and not carbohydrates. This allows you to keep up a positive eating schedule. Often continue eating the same foods you were eating beforehand at a caloric maintenance. All you have to do to make the most of the intermittent fasting is eat all of your meals in the day within an 8-hour window, and fast for the remaining 16.
This is the most popular timeframe to do it. But, you can increase your decrease your fasting window based on what you’re comfortable with. Fasting that long will allow your body to completely digest all the food within. And, begin a process of cell repair when your stomach is fully empty.
There have been scientific arguments made that this can help increase a person’s lifespan. Because that’s how we as humans used to eat. We are evolved to eat in large quantities. And, then rest for a time because that’s usually how we acquired our food sources as we evolved.
High Protein & 500 Calorie Deficit
Eating a high protein diet and taking 500 calories from the rest of your diet will allow you to keep a sane eating schedule and also limit the loss of strength and muscle mass a diet of any kind is sure to limit you with. Take BCAA’s (Branch Chain Amino Acids – the building blocks of muscle recovery,) to best keep you strong and able while watching the fat melt off your frame.
Use either one of these two methods, or both, to achieve the best body on that beach. Just be sure to wear plenty of sunscreens!