Sculpt The Body YOU Want this Spring Break
Sculpt The Body YOU Want This Spring Break
Struggling with getting the body you want this spring break?
Wanting to look good but can’t find the motivation or the real way to do it?
Its hard to get started when you don’t know HOW to start, especially when you don’t know exactly how your body responds to certain lifestyles and schedules.
I can however tell you the very start you need to incorporate, and then you can apply your unique needs to these tips.
Although all this advice is AMAZING, I highly recommend you add more things that are specific to your body. This means making sure you have a snack before the gym to incorporating cardio into your day, as long as you are confident with how it affects your body, do it!
Now I know you probably don’t want to count calories or macros, but this really has been proven to be the most effective way to gain/lose weight for individuals.
By calorie counting you can improved your awareness on how much you are really eating and how you need to correct it.
For some people you’ll want to eat less, for others you’ll want to eat more!
Now how will calorie counting help YOU?
First, we need to address if you are trying to lose weight or gain weight. Because if you are trying to lose weight, you need to be consuming less calories than you are burning and vice versa if you are trying to gain weight.
It’s simple science to lose/gain weight. Forget all the lower carb intake diets or lower fats intake, the true way and proven way to lose weight is to consume less calories than you are burning.
Consume LOTS of Protein
Calorie counting is great and a HUGE asset to losing/gaining weight, but when in a caloric deficit it can be very easy to lose muscle along with your fat.
This is less of an issue with in a caloric surplus because there will be more fuel for your muscles to maintain, but when in a caloric deficit your body will try to use your muscles as fuel and begin to break them down. Especially if you are in a protein deficit along with the caloric deficit.
The way to correct this for people trying to lose weight is to consume a lot of protein. Not only will this give extra energy for your body, it’ll make sure your body has enough building blocks to keep your muscles.
Which is really the goal when it comes to getting the figure you dream of, because for both losing and gaining weight you most likely want to have your body be mostly muscle.
Lifting weights has been proven time and time again to be the most effective exercise to lose weight, gain muscle, and gain mass.
It burns the most calories, requires the least amount of work (compared to other workouts) to see the most muscle growth, and helps you gain mass faster.
Cardio may seem like the number one way to lose weight or burn calories, but in actuality lifting weights helps burn calories throughout the day instead of just in the workout.
So by lifting weights, you raise your metabolism much higher than with cardio. Which then leads to more fat loss!
If you are trying to GAIN weight, lifting weights is also the most effective method in increasing size and strength!
So by lifting 8-12 reps, you will build muscles which therefore means gaining weight and size!
What I want you to do is simply keep moving.
Don’t get home from your workout, drink your protein shake, and then go straight to bed! Keep moving, do some chores, or go run some errands.
By staying active, you keep your metabolism up! Which means more muscle growth, and simultaneously get more fat loss!
Being active is also a great habit to make in life that comes with benefits like lower hypertension (high blood pressure), reduced muscle deterioration, and lower risk for heart disease.
Drink LOTS of Water
Water is your friend in both weight gain and weight loss.
Water can help you flush out toxins, clean out your colon so you lose some unhealthy weight that way, and to push yourself harder in the gym!
It can also make your metabolism run smoother and more efficiently so you can get the most calories burnt from your workout!
If you are trying to gain weight, water may sound like something you shouldn’t emphasize as much simply because it looks more like it will make you lose weight!
This is not the case simply because yes you will lose unhealthy weight, but you will gain so much more healthy weight back on.
Healthy weight meaning muscle. By drinking more water, your body will be more capable of pushing more weight for more reps, leading to higher amounts of muscle tearing, increasing size and strength overall.
If you are trying to lose weight, then water is always your friend for many reasons.
In a caloric deficit, you will be hungry in the beginning. Before you are used to it, you will be very hungry all the time and this is where water helps the most.
Water, when consumed often, will keep your appetite low and your satiety high!
This means your small meals will last you much longer because of this increased water consumption.
Along with this, water will flush out the unhealthy weight you keep stored and help you look less bloated after meals!
Summary to Apply to Your Life!
Come to the conclusion of how many calories you are burning on average per day! For an active lifestyle, the average would be around 2100 for a 130lb woman and 2250 for a 130lb man. There are also many calculators you can use to find your specific lifestyle and weight, for your close average.
Do you want to gain weight or lose weight?
If you want to gain weight, add 1000 calories to the amount of calories you burn. If you want to lose weight, subtract 250-500 calories from the amount of calories you burn.
Lift weights! If you currently lift weights 2-4 days a week, increase it to 6 days a week! Take a rest day, but not a cheat day! Don’t change the amount of calories you eat on your rest day, just the exercise. If you currently lift 0-1 days a week, increase it to 3 days a week. Monday, Wednesday, and Friday.
It doesn’t matter what time of day you workout, as long as it works for you and you will be able to put in as much effort as possible in that workout.
Eat about 1g of protein per pound of body weight you have. A 130lb man should consume 130g of protein daily.
BE CONSISTENT. If you truly want to see results, keep everything consistent. If you are eating 1500 calories a day to lose weight, don’t eat 1750 calories the next day because you were ate less than usual yesterday! Stay on track or else your results will not come!
Drink lots of water and stay active! Just keep moving, don’t lay around on the couch all day. Try and limit yourself to 30 minute intervals of laying down. After 30 minutes, get up and do a chore and stay active for an hour or two, then allow yourself to rest if needed.
Let me know if you have any questions in the comments below! Also let me know what your goals are for spring break! Do you want a six pack? Or maybe thicker legs?
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