Summer is approaching rapidly and everyone wants to get lean & vascular for the hot weather. In order to diet down properly, you must be able to shred off fat at an efficient rate while also maintaining the hard-earned muscle you’ve built. Cutting down too rapidly can lead to muscle loss, but no one wants to cut down too slowly either. Alpha Pharm has come up with a list of tips for you to follow, in order to get the best shreds possible, as quick & efficiently as possible, for this upcoming summer.
- Stay in a caloric deficit of about 300-500 calories
Dieting is all about calories in/calories out. The laws of thermodynamics states that in order to lose weight, one must be burning more calories than their body is consuming. In order to do this, you must either:
Consume less calories- Burn more calories
We all know that you can’t out-exercise a poor diet, so in order to get lean for summer, it’s essential to maintain a calorie deficit. The safest number of calories to take off of your maintenance caloric intake, is approximately 300-500 calories for about 0.8-1 pounds of pure fat loss per week (with additional decrease in water weight as well). Winstrol is a great product that we distribute, that can help substantially with fat loss and water reduction. In order to find your body’s caloric maintenance, you can use this calculator here for a rough estimate – test this out for a week and see how it works. If you find that you’re maintaining your weight with eating that number of calories, it may be right for you but you may find that your caloric maintenance is slightly above or below the estimated number, depending on whether you lose or gain weight in that trial period. Take off 300-500 calories from that caloric maintenance in order to achieve the perfect rate of fat loss, while minimizing muscle loss in the process.
- Increase your step count daily
Increasing your step count is one of the biggest helping factors to weight loss. Seemingly effortlessly, you can increase your TDEE (total daily energy expenditure) by a substantial amount just by doing more steps, whether that be through walks, cardio, taking the stairs instead of the elevator, or walking to the store as opposed to driving. Getting more steps in daily means you’re burning more calories daily, and we want anything that can aid us in fat loss. You may also find that your “metabolism is faster” when you do more steps in a day – that’s simply because the body is burning more calories by doing more activity. To boost your metabolism even further, try Clenbuterol, a fat-burning supplement that aids fat loss incredibly. Cardio is a good, fun, and efficient way of also getting more steps in.
- Do cardio – but not too much!
Doing cardio is a great way to burn off some extra fat in time for summer, but it’s important to be conscious of what type of cardio you’re doing. Generally speaking, LISS (low intensity steady state) cardio and HIIT (high intensity interval training) cardio are the two most optimal forms of cardio to complete. LISS means you’re doing cardio that is easy and light on your body, joints & central nervous system, such as walking or hiking. It’s perfect for light activity that helps greatly with recovery. HIIT is a more intense form of cardio, where one will perform intervals of super high intensity activity and short rest periods, which has been found to promote an after-burning fat loss effect. This is more of a stress on the nervous system & recovery, so make sure to not perform it too often. Cardio that you should stay away from is moderate & excessive forms of cardio, such as long jogs or any type of cardio between LISS and HIIT. Moderate & excessive amounts of cardio has been found to cause muscle catabolism in some cases (like seen visually in cardio athletes like marathon runners), which is the complete opposite of what you want during weight loss.
- Get enough rest
Recovery and sleep are some of the most important things to take care of while being in a caloric deficit. While your body has less calories in its system to recover from workouts with, it must fill in that lost caloric-recovery through sleep recovery. Make sure you’re getting a minimum of 7 hours of sleep per night, but the average recommended amount of sleep is 8 hours. Your muscles grow & recover while resting, not while in the gym, so it’s important to give them as much recovery time as possible.
These tips are selected by Our Alpha Pharm Team to help optimize fat loss. Our Alpha Weight Loss bundle is the ultimate deal that you can get to help speed up fat loss, so that you can be lean & chiseled FAST. After following our tips, your confidence will be through the roof and your new lean look is bound to draw plenty of eyes this summer.
