Get Leaner
To get leaner and make an immediate and significant impact on your appearance you’re going to have to focus on several key areas.
NUTRITIONAL TIPS
- Get at least one gram of protein per pound of body weight.
- Once you determine your daily protein intake, divide it into at least 5 meals (6 would be even better) and space them evenly throughout the day.
- When it comes to carbs, try eating no more than about 2/3 of the protein you are getting in order to lose body fat. For example, if you are taking in 150 grams of protein per day, try not to go over 100 grams per day.
- Don’t eat any carbs with the last meal of the day – which is usually going to be within an hour or two of your bedtime.
- Don’t be afraid to include some fats in your program, but choose them from the unsaturated category. Things like nuts and nut butters, avocados and olives and sesame and canola oils are all unsaturated.
CARDIO TIPS
- It’s hard to tell you how much cardio to do because a lot of that is based on your current level of condition. But, here’s a general guideline when trying to get shredded … within reason, more is better! I wouldn’t do anything less than 30 minutes in a session unless you absolutely cannot do it. 60 minutes would be optimum. If you can do it every day, go for it. When you can get a second session in, go for it!
- Get in your target range when you do your cardio. To calculate this, subtract your age from the number 220 and then multiply that number by .65 and .75 to get your range. If your heart rate is higher, you could be burning lean muscle tissue, under that range and you may as well sit home and watch TV.
- Don’t eat carbs before cardio, make sure to eat them after. When you do cardio full of carbs, that means you have glycogen in your liver that your body has to burn through BEFORE it can get to your fat stores and start burning them for energy. This can take as long as 29 minutes. Let’s see, that means that when you do that 30 minute cardio session after a carb meal you burnt fat for a whopping…MINUTE. By the way, if you eat carbs, weight train and then do cardio you’re fine. You will have burned the carbs for energy during the weight training session.
WEIGHT TRAINING TIPS
- Pick up the pace to get ripped! This is not the time when you are trying to set your personal bests in each lift. So, longer rest periods are not as important as they might have been at other points in your training cycle. 45-60 second rest periods are the ticket here.
- Pick up the reps! When you consider that your calories are going to be down a bit and you are going to be doing more cardio, for safety and common sense, up your reps a bit—12-20—for this period. This is how to get ripped if you don’t want to risk injury. Upping the reps means less weight and less risk, but not less intensity.
- Use some higher intensity techniques in your training. Maybe some supersets or drop sets are in order!
SUPPLEMENT TIPS
Be careful when choosing body building supplements to help with your fat burning. Most weight loss products are jacked with dangerous stimulant-based ingredients that a lot of people have a lot of trouble with. Many users report feeling bursts of energy coupled with the jitters and followed by a crash. While these products speed you up, there is little evidence that they have any real effect on your thyroid and, hence, metabolism. The thyroid is the gland that regulates your metabolic rate and these products don’t even claim to do anything that would positively impact or balance the thyroid.
The
SprayFlex Extreme Stack is completely stimulant-free and contains
a cutting-edge formula, Extreme ThyroPro, to turbocharge your
thyroid and safely and effectively accelerate your metabolism
for extreme fat loss, fast! Combine ThyroPro with Extreme
GH and Extreme TEST and you’ll be on your way to getting shredded,
stronger and more muscular. The active ingredients of the
three naturally synergistic formulas developed by SprayFlex
are delivered sublingually and immediately enter the bloodstream
to instantly begin producing the results you want. Consistent
use of SprayFlex along with proper nutrition and training
will have you seeing results within as little time as a week.
You’ll get three targeted formulas to help you reach all your
goals, one for increased muscle mass, one for ultimate strength
and performance and one to help you shred bodyfat with ease.
All with one convenient purchase at a heavily discounted price
by buying directly from the manufacturer!
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or
prevent any disease. The SprayFlex formulas are intended to be combined with proper nutrition and training, and
can help you achieve your physique, strength and bodyfat goals when properly done so. The experiences of
SprayFlex users are unique and include proper nutrition and training practices. Your particular results may be lesser
or greater than those of the athletes on this website. The athletes featured on the cover of The Precontest Bible are not affiliated with, nor do they endorse, SprayFlex.
Legal and Medical Information |
