Many of us train in the afternoon or evening after work, and there is a tendency to eat more during the day in anticipation of the exercise ahead. However, most of these workouts are 60-90 minutes, and you really do not need a large quantity of fuel for them. Try to avoid overcompensation of calories during the day by taking your last big meal two to three prior to training and a small (200-250 calorie) snack an hour before working out.
Start training a little more hungry than you would normally, and consume 120-240 calories per hour of carbohydrates (30-60 g) during the workouts. We tend to eat less during the workout than you would prior to training but you’ll still have the energy to complete a good quality session.
Exercises using the whole body is more effective in reducing your body fat percentage. These types of exercises include barbell lifts and dumbbells swings, and variations of these. Cardio and interval training can also help by speeding up the metabolism of the body.
An effective interval training workout would be to sprint for 30 seconds and then slow run for 1 minute and then repeat this process for about 10 minutes. It ‘very effective in stimulating the body’s metabolism which helps in burning fat.
Reduce salt intake along with sugar and simple carbohydrates and drink plenty of water. Also, eat smaller portions more often during the day. This can help with the continual stimulation of your metabolism.
The secret of knowing how to get a ripped body is quite simple. The following are some recommendations on getting that sculpted body:
Sit on a sit-up board and hook your feet under the strap. With knees slightly bent, hands behind the head and chin on chest. Twist your torso to the right. Hold this position, inhale and lower the torso until it touches the bottom edge of the back. Return to starting position and exhale. Now repeat this but to the left. A movement to the right and the left is considered one repetition.
Good nutrition is the key to fat loss. No matter how you train or the intensity of your training you’ll never see abs if you live on chips, soft drinks, fast food, biscuits and other junk foods. Do not fall into one of the low-carb, low fat, high in protein and other diets. Instead, eat a well balanced diet, which includes various food groups – proteins, lipids, vitamins and minerals.
Resistance training not only sculpts the body, but it is important for building muscles. As with interval training, it will increase your post workout metabolism so your body continues to burn calories even when you do nothing. Aims to train doing a low number of reps, about 8 reps per exercise, as this has been shown to stimulate the metabolism after the workout and keep you burning that fat.