May 9th, 2020 | Updated on May 14th, 2020
Did you know that less than 5% of American adults conduct regular physical activities every day? Don’t fall into the same, languid habit.
You can get a shredded body for the upcoming summer. However, you might not know where to start.
After all, it takes a combination of diet and exercise to get shredded. That said, you shouldn’t get discouraged yet.
We put together a guide on how to get shredded for summer. Read on and learn how:
1. Plan Your Exercise Routine
Before hitting the gym or starting exercises at home, do your homework first. Get a journal and write exercises you think would work for your situation.
You’re likely to lose motivation if you’re stuck in place, thinking about what exercises you should do.
Take note, the maximum workout session should be two hours. Spend this time by doing 60 minutes of tops of weight training. As for cardio, the ideal time is 30-45 minutes.
2. Adjust Your Daily Meal Plan
To ensure you get ripped for summer, a healthy diet is the most important component.
Get a meal every 2.5 hours, but don’t eat an hour before you go to sleep. Keep your portions in mind, ensuring that these are smaller than your fist.
Steer clear from alcoholic drink and sugar-rich items like soda and candies. Instead, eat protein-rich foods like grilled turkey, chicken, and fish.
Don’t eat lunch meats or other processed foods since they’re often high in sodium. Get your carbohydrates from vegetables and yams instead of pasta, rice, bread, and cereal.
Don’t eat carbs for your last two daily meals. Once you get used to it, cut out carbs entirely, and focus on consuming protein-rich foods and other good fats.
3. Keep Hydrated
Do you want to know how to get shredded in time for summer? You might need to increase and regulate your water intake.
As the week progresses, drink 1-3 liters of water each day. Just as the week ends, take small sips instead of chugging water. That means drinking less than a liter for that day to help with your workout efforts.
If you want to make the most out of this tip, try some dandelion root the night before. It’s effective since this functions as a natural diuretic.
That way, you’ll have a good cleanse before you repeat the hydration cycle for the rest of the week.
4. Stay In The Fat-Burning Zone
For your body to burn fat, your heart rate plays a role. If you want to know your target heart rate, subtract your age from 220 and multiply the result to 0.7 if you’re a beginner. Otherwise, more advanced athletes should multiply it to 0.75.
Your metabolism gets a huge boost if you’re doing high-intensity training. That means doing sets of weights and add a minute-long treadmill sprint in between. If you don’t have a treadmill, try skipping ropes or run in place.
If you want a more practical exercise, try getting into a kickboxing class. This can help push your heart rate up, which triggers the increased metabolic response.
Also, the optimal time to burn fat is during the morning, meaning doing cardio before breakfast is a good habit to develop.
5. Target Bigger Muscle Groups
Spending two or three weeks won’t target an entire muscle group. That means you should stick to routines focusing on larger areas. Some of these include the legs, chest, and back.
But if you want better results, get exercises that target your entire body. A good example is doing man makers.
These are burpees with dumbbells, and they’re great even if you’re a beginner.
You can also learn how to use peptides for muscle growth. Peptides boost HGH in the body, which helps increase muscle mass.
6. Set And Reset Goals
When exercising, ensure that you have a clear goal. Don’t exercise for its sake, but train your body to fulfill an objective.
Looking ripped in summer should only be a starting point since your long-term plan needs to be achievable and quantifiable.
An example of a clear, quantifiable goal is to help tighten your belt by one more notch.
It’s effective and has a more positive ring to it. To make it to your ultimate goal, ensure that you keep them updated.
Update the way you achieve these fitness goals to continue your progress.
Making the same number of bench presses each day for a couple of months will result in a plateau. If you can, get a fitness watch and keep track of your progress.
7. Get Enough Rest
If you have a poor sleep schedule, your body produces more ghrelin. This hormone is responsible for stimulating hunger. It also decreases the leptin amount in your body, meaning your body prompts you to eat more food.
Even if you muster all your willpower, you’re likely to destroy your hard work if you walk the grocery aisles with a pit on your stomach.
These hormones can drive you crazy until you get frozen pizza or some chips at least. It’s scientifically-proven since your body weight increases by 30% if you sleep less than five hours.
That’s why turn off all gadgets an hour before hitting the sack. That way, you won’t get exposed to blue light, which hinders your body from achieving sleep mode. Turn the lights off and have a great, restful night.
8. Call A Friend
The Chameleon Effect is a phenomenon where you imitate someone’s behavior the longer you spend time with them.
If you want your fitness plan to fall through, there’s always safety in numbers. Get friends supportive of your healthy habits and avoid ones who will drag you into a bar on a Friday night.
Make a social media group chat where everyone can share their progress. This will help everyone stay motivated and get ripped together.
Learn How To Get Shredded Today!
These are some tips on how to get shredded for summer. Follow them and never give up since consistency is the key.
Why stop with summer work out tips? Continue going through our other posts and learn invaluable fitness tips and tricks right here, right now!