Who wouldn’t like a body with popping veins and loaded muscles? Many people dream of having a classy physique. They put in the effort and look into the mirror after weeks but see no progress. If you are one of them, you need to rethink your lifestyle, improve your eating habits, and get into some serious weight lifting effort. It’s hard, but there’s no quick solution to getting a perfectly sculpted shredded physique.
Technically, obtaining such a physique begins with building muscles that require weight gain, while losing fats requires weight loss. It may sound difficult, but don't worry, it isn't so complicated. It only requires consistency with the right type of diet and training.
You're just a few steps away from sculpting a classy physique. To provide you with a clear road map to getting ripped, we've discussed below the following hacks. Go through them, and turn your body into an awe-inspiring physique.
12 Lifestyle Hacks to Follow
Apply these proven hacks to your fitness routine and enjoy seeing the results later, but with patience.
1. Track Your Food Intake
Did you know athletes or bodybuilders spend most of their time in the kitchen? Yes, you read it right. But it doesn't mean they avoid the workout, not at all. Workout and food intake go side by side. They are part of the cycle. To put it in simpler words, you will see the positive results only if you invest in the food and workout simultaneously.
Furthermore, the workout is only 15% part of the game, while 85% depends on the diet you take. If you keep track of your food intake, you'll be able to achieve a sculpted body without the stubborn fat stores.
2. Drink Lots of Water
Your body excretes out water either in the form of urine or sweat. There's a continuous water need for the body, especially for gym-goers. However, when you can't take enough water, the body signals the brain to hold water for some time. When you consume water, the drink and excrete cycle repeats. Additionally, 72% of the water goes to muscles, so the more you drink water, the stronger your muscles become.
Furthermore, staying hydrated before, during, and after a workout is necessary as it regulates thermoregulation, increases energy, and reduces the risk of dehydration. According to a study, those wanting a perfectly shaped physique should drink water after every 15 to 20 minutes.
3. Focus on Fiber
Why should you focus on fiber to build an athlete-type physique? It's because fiber is a carbohydrate that passes out of your body undigested. It's also known as roughage and comes from the plant source. The fiber runs through your intestines quickly and cleanses the colon to keep it free from bacteria and suppress your appetite.
The foods in this category include legumes, whole grains, vegetables, and fruits. According to a study, focusing on a diet enriched with fiber gives a feeling of fullness to the person, thus making them eat less, leading to fat loss while maintaining lean mass.
4. Don't Skip Carbs Entirely
In a fat loss journey you cannot cut down carbs completely because they fuel your body to work. To put in simpler words, you can consume carbs during most active times of the day such as in the morning or before and after workout. In addition to this, you can rely on complex carbs that include brown rice, quinoa, sweet potatoes, and oatmeal.
5. Increase Protein Intake
Did you know athletes expend more energy than normal humans? They rely on a good protein intake as it helps them build muscle mass. Besides carbs, protein is also needed to look after the energy provided to the person. Whether it be heavy weight lifting or low-intensity training, there has to be one thing in your diet i-e protein.
Skipping on it will do you no good. Instead, you may suffer from tiredness, not recover from damage caused during a workout, and much more. So, treat your body with protein-containing foods such as dairy products, lean meat and fish to have a well-defined muscular physique. Not to mention, you can improve your workout routine with DMoose protein powder as well.
6. Don't Skip Meals
For everyone who avoids meals to get shredded, please stop doing that. Your body needs energy to work. If you keep skipping meals, you will deprive your body of essential nutrients.
To cut it short, don't be hard on yourself. Eat, so your body can burn calories. Keeping track of your food intake and focusing on the intake of beneficial food items will help you get into the shape you want, as simple as is.
7. Avoid Artificial Sweeteners
To get an athlete-shaped body, you need to avoid taking products claiming to be sugar-free. There's always a reason to avoid anything, which is true for sugar-free products. They contain ingredients such as sucralose, aspartame and mostly contain sorbitol which causes gastrointestinal issues and makes you bloat.
So, you don't face this issue; it is advised to take them in moderation if necessary. Eliminating sugar-free products from your diet routine will help you see the difference.
8. Lift Heavy Weights
People will tell you to go lighter on a journey to get bulky with less fat. Don't go for what people say. Instead, rely on expert trainers and take their advice. Also, heavy weight lifting is necessary for muscles. When you involve yourself in heavy training and weight lifting, you build more muscles and cut down fats simultaneously.
Heavy weight lifting not only replaces your body fat with lean mass but also improves your metabolism, helps you maintain weight, and prevents you from catching diseases such as arthritis, osteoporosis, and cardiovascular disease.
9. Follow a Steady-State Cardio
Steady-state cardio training improves your endurance and performance easily. You don't have to do push-ups or harder workouts to achieve a hotter body. All you need to do is to work at a steady pace. If you're a beginner, it's perfect for you. In addition, it will help you lose fat, enhance heart health, prevent stress or depression, and increase bone density.
So, what's the wait for? Get on the floor, get started, and watch your muscles grow bigger and stronger than before!
10. Talk to an Expert
After going through the hacks mentioned above, you must be thinking about when and how to start the journey to get shredded? If you are puzzled, you can contact an expert trainer to teach you how to achieve your desired physique. You can also get into their training program if they offer any.
At the same time, you can contact a dietitian who can guide you properly regarding your food intake. In short, they will tell you about foods to eat and the ones to avoid so you can gain muscles and cut down the fats smoothly.
11. Consider a Food Service
If you have decided to get shredded, the first thing you need to do is to get in the kitchen. If you're too lazy to prepare food for yourself, there are a plethora of food services out there that can serve you diet food. All you will need to do is share your fitness journey details, and they will provide you with the right food at your doorstep.
12. Take it Easy & Sleep Well
When you don't sleep well, you don't perform well. Staying up for long makes you hungry through the release of hunger hormone in your body i-e, Ghrelin, which can lead to eating more food than your body needs. So, sleep well and on time. It will improve your physical performance, boost strength and keep you active throughout the day.
Besides the sleep part, don't take stress from the workout journey. Take it easy, and enjoy your days of fat loss and muscle building!
Did you notice all the hacks mentioned above? These are not the hacks in reality but some real tips you can follow by setting a specific goal. The hacks are all about what to go for and what to avoid. You can focus on the proper foods needed for a shredded body. Also, follow a workout routine and do not go hard on yourself. Consistency is all that matters. As long as you're consistent, you can work hard and replace your body fat with lean mass. So, enjoy the journey and follow our interesting hacks to get fit!
- Hydration Strategies for Optimal Performance: The Latest Research. (n.d.). ACE Fitness. Retrieved July 5, 2022, from https://www.acefitness.org/certifiednewsarticle/3163/hydration-strategies-for-optimal-performance-the-latest-research/
- Manore, M. M. (2015). Weight Management for Athletes and Active Individuals: A Brief Review. Sports Medicine, 45(S1), 83–92. https://doi.org/10.1007/s40279-015-0401-0
- Cermak, N. M., & van Loon, L. J. C. (2013). The Use of Carbohydrates During Exercise as an Ergogenic Aid. Sports Medicine, 43(11), 1139–1155. https://doi.org/10.1007/s40279-013-0079-0
- Hedrick, A., & Wada, H. (2008). Weightlifting Movements: Do the Benefits Outweigh the Risks? Strength and Conditioning Journal, 30(6), 26–35. https://doi.org/10.1519/ssc.0b013e31818ebc8b