For most ladies shifting that last bit of bodyfat, especially around the mid section can be the hardest thing to do. You have done a lot of the hard work but seem to have come unstuck trying to get that tight, toned look. You may be like other women I often hear that say “I don’t think I will ever get a body like that”.
To get the really tight, toned look requires a lot dedication and doing that little bit more than you previously did. Today I will give you part one of my 21 tips that will supercharge your results and set you on the road to getting that body and those abs you have always wanted.
1. Make sure your last meal is at least 90 mins or more before bed and your morning meal should be 12 hours after this. So if your last meal was at 8pm try not have your morning meal til 8am. Try make sure you time this correctly so it doesn’t contradict with Tip 3 below.
2. Your breakfast should be protein based with a small amount of healthy fats and if you want some carbs they should come from either green veg or a portion of berries. Having your protein and fats first thing ensures proper neurotransmitter function, stimulates detoxification, and will help your metabolism function optimally.
3. Unless you are training first thing in the morning try to have your breakfast within the first 45 mins of waking up or else you risk eating into lean muscle tissue for energy.
4. Don’t get tricked into the latest fads and diets. Just because something is Organic or Gluten Free does not mean it’s good for you. Things that are labelled “superfoods” are not always super for you.
5. Change your training frequently. I advise most of my clients to change their programmes regularly – every 3 weeks is typical but definitely no more than 4. Periodization is very important – properly planning out the strength quality you want to train and making sure your session reflects that.
6. Vary the exercise type and vary your sets, reps, tempo and rest. Doing the same exercises for the same amount of reps and the same tempo will leave you at a sticking point. Something as small as changing foot positions, grips or tempo will see a big change to the exercise. So for example – switching to a narrow foot position on the squat or pausing at the bottom position is a change – you will notice a difference in how the exercise feels straight away.
7. Don’t be guilty of the ‘snack’ foods and protein shakes for meals brigade. No matter how healthy or allowed the snack foods are; if you’re not eating animal protein every 3-4 hours on average when trying to get super lean then you’re not going to get those abs you want.
8. If you train first thing in the morning you must have amino acids in your tank or you will burn a lot of muscle for energy. This is something we want to avoid. We need to keep, preserve and build lean muscle if we are looking to get that cover model body.
9. Sleep is highly important and you will find those models with the sports model body shape often sleep at leas 7- 8 hours per night. When you sleep you produce growth hormone and detoxify – essential for fat loss and health.
10. Surround yourself with like minded people who are like you or want to help you reach your goals. Having friends/family who want to eat healthy with you is a must as is finding the right coach or trainer who has experience in helping you get to where you want to be is very important too. There is nothing worse than trying to reach your goals when people are holding you back. Focus on your goals and don’t let negative people get into your head.
11. Increase your fibre intake to shed that last bit of body fat. Sometimes this is not always possible thru green veg and you may need to supplement with a good fibre supplement. Rotating your source of fibre is key too. I usually recommend women take 25-30g of fibre per day.
12. A deload week or a week away from the gym where you do other activities/sports can also be of great benefit to reaching your goals. A deload week should be on week 13 and is a reduction in volume – sets and weight drop and it may seem “too easy” but your body will thank you for this week and your results will be even better on your next twelve weeks.
I hope you enjoyed this – part 1 of my 21 tips to shed that last bit of body fat. Part two will be on Thursday. If you liked this blog could you please leave a comment below and share it on your Facebook page or tweet it on Twitter which will help me reach out to more people looking to take their results to the next level.
Our online 6 and 12 week transformation programmes have just started and I have 7 slots available this week for a consultation call with me to discuss your goals and how I can help you get to the next level. To be one of the 7 please fill out the form below and I will get back to you before Friday.
