Although you heard it so many times, it is not a cliche, abs are made in the kitchen! To shred in 4 weeks, is not as impossible as it sounds. As long as you stick to your meal plan and understand that only one “cheat day” can get you completely off track. Of course, all tips and advises below are created with assumption that you already have a good gyming background.
While preparing your diet for the shredding weeks, always bare in mind that the lower your body fat, the harder it is to preserve lean muscle mass. Because of that, your diet has to be designed carefully and followed strictly throughout the cycle. High level of protein, balanced levels of carbs and all under the maintained level of daily calories intake, would be your plan put in the simple sentence.
First, lets start with a few basic tips and then we will share one example of the meal and nutrition schedule.
Have an early start!
This doesn’t mean that you should get short sleep, still ideal level of night sleep should be maintained within 7 to 8 hours. Also, don’t let extra hours lounging in bed stand between you and those abs. While getting enough sleep can help boost your metabolic rate. Sleeping in may undo any benefit you’d enjoy from catching a few extra naps. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day. Despite eating half as many fruits and vegetables as their early bird counterparts.
Plan your gym good!
To burn as many calories as possible in a single strength session—and make the most of your minutes in the gym—focus on using a variety of multi-muscle, multi-joint exercises. Exercises like squats, presses, push-ups and rows effectively target the large muscle groups, which provides the great effect on fat burning.
Moderate your cardio
Spending too much time on the treadmill can have an adverse affect. Doing a ton of cardio when you’re in a caloric deficit can lead to over-training. It’s basically a starvation mechanism—your body demands energy and will rebel if it doesn’t have the capacity to properly recover.
Eat less calories than you spend
Count calories and macros. You’ll need to track calories and macros (grams of fats, protein and carbs) religiously, at least for the ongoing month. Eliminate sugar and liquid calories. In addition to the obvious culprits, watch for hidden sugars in things like fruit, sauces/condiments, and “healthy” foods such as protein bars.
Drink a lot of water.
Staying hydrated is a great idea on general, but dehydration also sends thirst signals to your brain that can get misinterpreted as hunger. Drink at least a gallon of water a day if you’re male, or 3/4 gallon if you’re female, and have a glass before every meal.
When creating your meal plans, you should always apply simple rules such as to create a deficit in calories. Not such a fun activity. But you’ll have to use calorie calculation of every meal during the day and make the track to have a deficit throughout your days. We have analyzed professional body building tips. One of the “recipes” is to intake 10 calories per pound of body weight in the final 10 days.
In the final stage of shredding before your big day, the finish line of your How to shred in 4 weeks program:
- Day 10 – Protein 1.5gram per pound, Carbs 0.5gram per pound, water 2L more than normal
- Day 9 – Protein 1.5gram per pound, Carbs 0.5gram per pound, water 2L more than normal
- Day 8 – Protein 1.5gram per pound, Carbs 0.5gram per pound, water 2L more than normal
- Day 7 – Protein 1.5gram per pound, Carbs 0.5gram per pound, water 2L more than normal
- Day 6 – Protein 1.5gram per pound, Carbs 0.5gram per pound, water 2L more than normal
- Day 5 – Protein 1.5gram per pound, Carbs 0.25gram per pound, water 2L more than normal
- Day 4 – Protein 1.5gram per pound, Carbs NONE, water 2L more than normal
- Day 3 – Protein 0.5gram per pound, Carbs 2.5gram per pound, water 2L more than normal
- Day 2 – Protein 0.5gram per pound, Carbs 2.5gram per pound, water half less than previous days
- Day 1 – Protein 0.5gram per pound, Carbs 2.5gram per pound, one more time water half less than previous days
After this cycle, your body should show its shiniest moment. Bare in mind that this is just a suggestion, made by pro tips for shredding for big events. You shouldn’t overuse the program and in the period after maintain your achieved results in the smart way. With a proportional level of both protein and carbs. Throughout the program, if reducing on any type of food use supplements (vitamins and minerals). Also remember, vegetables are considered as free foods.
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