Ok, this is a generalist title, but there are indeed strategies that can help you to speed up fat loss and abdominal definition.
Especially if you're chasing the clock with the summer in view.
This is intended as a guide to getting the best possible results in a short time, that is, in time to be in the best shape possible in August.
Not the friendliest approach on the planet, but if you really want visible results without resorting to less healthy methods you will have to make some sacrifices.
Let's start by talking about the diet as it is the most important aspect to be able to lose fat and get the definition you want.
Feeding will be based essentially on the manipulation of carbohydrates, which will also be treated by HC throughout the article so as not to become too repetitive.
You will start by reducing the number of meals you consume HC.
If your diet consists of bread, rice and oats from morning to night this will temporarily change.
You don't need to follow the myth that carbohydrates go straight to your belly at night, in fact, if you train at night it would even be counter-productive.
Carbohydrates will only be used in 3 meals a day and nothing else.
The priority will be this:
These are, in order of importance, the times where this macronutrient should be consumed.
The quantities should also be adjusted as there is no point in eliminating carbohydrates at breakfast and then consuming double the amount at lunch.
Carbohydrates will be manipulated not only for a calorie issue, but also because you will have greater control over your insulin levels, increasing lipolysis, i.e. fat burning.
Bearing in mind that you don't train every day, your diet 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'll be able to have much higher energy levels and performance in the gym than simply low-carbohydrate diets, the most common.
In addition, you will have a high day of HC that will help you “recharge” your batteries and maintain your metabolism.
On training days the HC will be used 3 times a day:
- Pre workout
- After training
These are the average days.
On non-training days, the HC will be used twice a day:
These will be the low days in HC.
And finally we have the high HC day, 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 your chest, use the high day in HC on a training day where you train your chest.
Alternatively you can use the high HC day on a non-training day to recharge your energy 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 that you consume.
On days low in carbohydrates, use olive oil to water your vegetables, eat a slice of salmon every now and then on these days, some dry fruits in meals without HC, always in QB quantities, in other words, don't overdo it, nothing oil pools.
On average days, leave the salmon aside, but keep drizzling your veggies with QB olive oil and some nuts at non-HC meals, half a dozen walnuts for example.
Then we have the high HC day in which the consumption of fats will be reduced, no nuts or salmon, just use a few strands of olive oil in the non-carbohydrate meal 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 food you will get:
- Quickly lower fat levels
- Keep a lot of muscle mass
- Having a lot more energy to train compared to traditional low-carbohydrate diets
- Eliminate excess liquids
This article is divided into two parts, the second part is below.
Any questions, suggestions or opinions, use the comments area below!