Okay, this is a generalist title, but there are in fact strategies that can help you make fat loss and abdominal definition faster.
Especially if you're running after the clock with summer in sight.
This is intended to be a guide to get the best possible results in a short time, that is, in time to be in the best possible shape in August.
It's not the nicest approach on the planet, but if you really want visible results without resorting to less healthy methods you'll have to make some sacrifices.
Let's start by addressing food because it's the most important aspect to getting fat lost and getting the definition you want.
The diet will be based essentially on the handling of carbohydrates, which will also be treated by HC throughout the article so as not to become too repetitive.
You're going to start by reducing the number of meals you consume HC.
If your food consists of bread, rice and oatmeal from morning to night that will change temporarily.
You don't have to follow the myth that carbohydrates at night go straight to the belly, in fact, if your workout is the night it would be even counterproductive.
Carbohydrates will only be used in 3 meals a day and nothing more.
The priority will be this:
These are in order of importance the heights where this macronutrient should be consumed.
The quantities should also be adjusted since it is of no use to eliminate the breakfast hydrates and then consume twice as much for lunch.
Carbohydrates will be manipulated not only for a caloric issue but also because you will have greater control over your insulin levels by increasing lipolysis, i.e. fat burning.
Considering that you do not train every day, your food will not be the same every day and we will have 3 different days:
- Low days in HC
- Average days in HC
- High day in HC
With this type of approach you will be able to have energy levels and a much higher performance in the gym compared to diets simply low in carbohydrates, the most common.
Plus, you'll have a high HC day that will help you recharge your batteries and maintain metabolism.
On training days the HC will be used 3 times a day:
These are the average days.
On days without training the HC will be used twice a day:
These will be the low days in HC.
And we finally have the high day in HC, which will be only once a week, and you will consume HC in 4 to 5 meals.
Use the high day in HC on a training day that you want to prioritize, that is, if the muscle you want to develop more is the breast, use the high day in HC on a training day in which you train the chest.
Alternatively you can use the high day in HC on a day without training to recharge your energies instead of using it in one of your workouts.
Another important variable will be lipids.
You can't lower carbohydrates so sharply without adjusting the level of fats you consume.
On low days in carbohydrates, use olive oil to water your vegetables, eat a salmon steak from time to time on this day, some dried fruits in meals without HC, always in QB amounts, ie no overreacting, no olive oil pools.
On average days, leave the salmon aside, but continue to water your vegetables with QB olive oil and some dried fruits in meals without HC, half a dozen nuts for example.
Then we have the high day in HC when the consumption of fats will be reduced, no dried fruits or salmon, uses only a few strands of olive oil in the meal without carbohydrates that day.
As for proteins, consumption should always be high to maintain muscle mass levels and achieve a good recovery from training.
2/2.5g of protein per KG of body weight.
Drink at least 2L of water a day.
With this type of power you will achieve:
- Quickly lower fat levels
- Maintain much of the muscle mass
- Have much more energy to train compared to traditional low carbohydrate feeds
- Eliminate excess liquids
This article is divided into two parts, you find the second part below.
Any questions, suggestions or opinions use the comments area below!