5 Fat loss hacks for getting ripped

 

Shred your body with cardio?

If you want to eliminate fat and dry your body properly, it is imperative that you integrate cardio sessions into your program. Thought you could get away with it? Sorry, I won't.
The ideal is to practice up to 3 cardio sessions in your week of training. Of course this also depends on your performance level. If you are experienced you can do cardio in the same session as you do weight training.
You will then do between 20 and 30 minutes. For those who don't have the strength to do cardio immediately after weight training, do it on your days off. Sessions will then be longer, from 45 minutes to 1 hour. To avoid fatigue, try to insert different exercises so that your sessions are not monotonous.
Vary between cycling, elliptical, stepper, rowing or treadmill. All means are good to avoid missing out on cardio.

How do you eat to shred your body?

One of the important things when undertaking such a transformation is not to do it abruptly. If you do it too quickly you will certainly lose weight but also muscle, and that is something you want to avoid at all costs. Don't stupidly eliminate all the effort you've put in.
Being in a calories deficit is a must but don't eat too littell , cut calories slowly every two weeks is good to go , keep the protein high to maximize the fat lose and keep the muscle

The most important nutrient, protein!

Don't eat just any protein. Eat quality protein at every meal and vary as much as possible. You can easily find foods rich in quality protein. For example, it is advisable to supplement animal proteins with proteins from starchy foods or legumes
However, you should not eat too much of it, it will be of no use. It is suggested to consume a minimum of 1.8 grams of protein per body weight daily. The ideal would be to consume about 2 grams per body weight, for example 160 grams of protein for an 80-kg athlete.
As far as carbohydrates are concerned, the quantity must be progressively reduced without eliminating them from your diet, they are indeed essential for your daily energy as well as for your training sessions.
It will therefore be necessary to reduce "bad carbohydrates" and "good carbohydrates". So what are the good carbohydrates? These are carbohydrates with a low glycemic index. Try to go below 2.3 grams of carbohydrates per kilo of body weight.

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Carbs when you want to shred out then?

Carbohydrates with a glycemic index can be consumed during or after the session in order to speed up recovery. The intake will obviously be dosed according to the intensity of your session. You will also have the right to treat yourself from time to time and this is not insignificant.
Indeed, it is necessary to stimulate your body and your muscular anabolism from time to time. "Carbohydrate recharge" is used by bodybuilders to boost their body and metabolism so as not to lower energy levels too much. It also gives a new lease of life to the muscles so that they can maintain their volume

Now what do we do with the fat?

A little tip to avoid falling back into a bad method of nutrition. Think about foods that have a good satiety index. These include foods such as oat flakes, fruits, vegetables or legumes.
Concerning lipids, they are necessary for our organism and the development of our muscles. However, avoid saturated fatty acids such as butter for example and try to expect between 0.25 g and 0.5 g of fat per body weight.
To shred your body properly you will need to manage your hydration level and water retention. Water retention is indeed the enemy of many practitioners during a dry perio

The goal is to eliminate subcutaneous water while maintaining a correct level of body hydration. So it's simple, you'll need to drink more water than usual. Gradually increase your water intake, starting with a daily amount of 2 litres and gradually increasing to 3 litres.

This will help to drain the accumulated water and maintain a sufficient level of hydration. This is not all. To help keep your muscles full and prevent them from emptying out of water, consider increasing your potassium intake.

Potassium will help stabilize and maintain water condensation in your muscle fibres. You can find potassium in coffee powder, food yeast or dried apricots.

How do I know you're doing it right?  

If you say to yourself "great, I've lost 2 kilos in one week", then something is wrong and it will be urgent to do something about it. You are probably experiencing muscle wasting. The ideal dryness allows you to lose between 500 grams and a maximum of 1 kilo per week, below or above your dryness plan is not correct

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