This resource will provide you with secrets to get ‘shredded’ fast with exercise and nutrition advice for lean muscle.
Step 1:
Fist of all, you need to set up a goal for yourself to keep focused and on track.
Step 2:
The principle is simple, you just need to consume fewer calories than you need and you will begin to lean up. To Get Shredded you must Fine-Tune Your Nutrition Plan and pay full attention to everything you put in your mouth. Healthy carbs, fat, and protein sources matter when devising a weight loss meal plan. The basic premise of it is to follow a diet high in lean protein (fish, eggs, chicken, turkey, or vegan protein sources … ), vegetables (mainly greens such as broccoli, kale, spinach … ) and certain amounts of healthy fats * (avocados, almonds, walnuts, salmon, olive oil, coconut oil, organic raw butter … ) for anywhere between 21 and 60 days.
To get more protein in your diet and start getting more shredded, try out this great Source of Organic Vegan PROTEIN (use code “ASHTONFIT” for 20% OFF) in your morning smoothies, or as a post-workout snack.
*Why to not avoid fat to shred more fat?! Most people think that eating fat makes you fat. Actually, the opposite holds true. as long as the fats you focus on are essential omega-3 fats, such as in salmon and tuna, and walnuts, as well as monounsaturated fats from olive oil, coconut oil, nuts and avocados. Yes, these fats have been shown to actually encourage fat loss.
Why to keep your complex carbs low?! That's because your body can convert protein or fat into the carbs you need. So it makes sense when trying to get lean to slash carb intake. This not only helps to lower total calorie intake, but keeping carbs low keeps insulin levels low and steady. Since high insulin levels inhibit fat burning and encourage fat storage, keeping this hormone low with a low carb diet, has the added benefit of aiding fat burning. On workout days, the only time when you will want to get in a good dose of complex carbs is within 30 minutes after workouts with your post-workout shake.
Here’s how a rough starting diet may look like (for a 80 kg person):
Meal 1: 4 whole Eggs, 150g Greens
Meal 2: 2 Scoops SNAP Vegan protein, 1-2 tbsp Almond Butter
Meal 3: 200g Chicken Breast, 1 Medium Avocado, 150g Greens
Meal 4: 2 Scoops SNAP vegan protein, 1-2 tbsp Almond Butter
Meal 5: 200g Lean Beef Mince (10% fat), 150g Greens
Step 3:
Stay well hydrated. You could add a pinch of Himalayan salt, some BCAA amino acids (use code “ASHTONFIT” for 20% OFF) and lemon to your water.
Step 4:
Proper Training is KEY to get shredded. The basic principles of this system are the following:
You’ll want to start with full body sessions to begin with.
Train at least 3 times per week
Focus on compound, multi-joint movements such a Squats and deadlifts.
Strict rest intervals of 30-60 seconds
Keep reps in the 8 to 15 rep bracket
Alternate between upper- and lower-body, or opposing movements.
Step 4:
Stay Active! Increase your cardio or start being more active in your day-to-day life. You can start taking the stairs instead of lifts, start walking to the station instead of driving the car, start taking phone calls on the go instead of at the desk, etc. Having this in mind will encourage you to be active all the time.
Step 5:
Monitor your progress! During a body transformation, you should be using a few select markers to judge your progress on a weekly or biweekly basis. Here are the staples:
Bodyweight
Pictures (take front, back, side)
Circumferences (take waist, hips chest, thigh and the areas you want to improve)
Body fat
If you want to be shredded for summer, you need to stay consistent throughout!!
Other related links:
SNAP Supplements to get Ultimate Results: use code "ASHTONFIT" for 20% off
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