5 Tips To Get Lean And Jacked In No Time
Getting lean and jacked is the ultimate in most people's physique goals.
But it is a very hard and long journey sometimes if you do not have the right exercise and eating plan in place.
However, there are some parts to your blue print that need the up most attention because without these you will be severely limiting your results and recovery abilities per workout.
Here are my top 5 tips and tricks to get lean and muscular at the same time.
If you follow these, you will start seeing quicker results in no time.
Tip 1: Chug a post workout shake.
After you finish a workout, immediately consume a shake with around 50 grams of simple carbohydrates and 25 grams of whey protein.
After your workout, there is a 2 hour window of opportunity to basically eat whatever you want.
However, research shows that you need a carb and protein beverage for optimal results.
Your body is like a sponge during this time and will soak up whatever you give it so it can repair itself.
Tip 2: For conditioning, perform sprints as compared to jogging.
With jogging, your body doesn't burn as many calories as compared to sprints and over time, it will actually burn fewer calories.
Sprinting taxes your muscles and cardiovascular system at the same time.
So it's sort of like getting more bang for your buck.
You can do this type of conditioning 2 to 3 times a week to stay in lean while also building muscle.
Tip 3: Eat a big breakfast.
Studies have shown that people who eat a large whole food breakfast with carbs and protein compared to people who eat no breakfast or have shake put on less body fat and have a better time controlling carb cravings later in the evening.
Just like after you workout, when you wake up, your body is craving carbs and protein because it hasn't digested anything in 8 hours.
Your insulin sensitivity is up during this time so take advantage of it.
A good breakfast would be a cup of whole oats, 7 to 10 egg whites and a bowl of fruit.
Tip 4: Don't consume any carbs the last half of the day.
The only carbs you should have then would be from vegetables.
During this part of the day, the body becomes less carb tolerant.
There will be more chance that they will be stored as body fat.
The only exception to the rule is if you exercise later in the day.
Tip 5: Consume protein with every meal.
Protein has been found to be 30% more thermogenic than carbs of fats.
Basically what this means is when you ingest protein, your body has to use more energy in the form of calories to break it down into simpler forms.
You will also need the extra protein because of all the heavy lifting you will be doing and cardio work on your off days.
Implement these 5 tips into your routine right away and you will see faster results in no time.
But it is a very hard and long journey sometimes if you do not have the right exercise and eating plan in place.
However, there are some parts to your blue print that need the up most attention because without these you will be severely limiting your results and recovery abilities per workout.
Here are my top 5 tips and tricks to get lean and muscular at the same time.
If you follow these, you will start seeing quicker results in no time.
Tip 1: Chug a post workout shake.
After you finish a workout, immediately consume a shake with around 50 grams of simple carbohydrates and 25 grams of whey protein.
After your workout, there is a 2 hour window of opportunity to basically eat whatever you want.
However, research shows that you need a carb and protein beverage for optimal results.
Your body is like a sponge during this time and will soak up whatever you give it so it can repair itself.
Tip 2: For conditioning, perform sprints as compared to jogging.
With jogging, your body doesn't burn as many calories as compared to sprints and over time, it will actually burn fewer calories.
Sprinting taxes your muscles and cardiovascular system at the same time.
So it's sort of like getting more bang for your buck.
You can do this type of conditioning 2 to 3 times a week to stay in lean while also building muscle.
Tip 3: Eat a big breakfast.
Studies have shown that people who eat a large whole food breakfast with carbs and protein compared to people who eat no breakfast or have shake put on less body fat and have a better time controlling carb cravings later in the evening.
Just like after you workout, when you wake up, your body is craving carbs and protein because it hasn't digested anything in 8 hours.
Your insulin sensitivity is up during this time so take advantage of it.
A good breakfast would be a cup of whole oats, 7 to 10 egg whites and a bowl of fruit.
Tip 4: Don't consume any carbs the last half of the day.
The only carbs you should have then would be from vegetables.
During this part of the day, the body becomes less carb tolerant.
There will be more chance that they will be stored as body fat.
The only exception to the rule is if you exercise later in the day.
Tip 5: Consume protein with every meal.
Protein has been found to be 30% more thermogenic than carbs of fats.
Basically what this means is when you ingest protein, your body has to use more energy in the form of calories to break it down into simpler forms.
You will also need the extra protein because of all the heavy lifting you will be doing and cardio work on your off days.
Implement these 5 tips into your routine right away and you will see faster results in no time.
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