Achieving a lean, strong body is a goal for many, but it can feel overwhelming without the right guidance. I get you. In this article, I will share my top 3 tips to help you lose fat, get shredded, and see real results. These tips have worked for all my clients, and they will work for you too. So, let's dive in!
FIRST TIP: Incorporate cardio
When it comes to losing fat, cardio plays a crucial role. While some believe strength training alone is enough, my experience shows that combining strength training, proper nutrition, and cardio gives the best results.
Here’s how to effectively incorporate cardio:
High-Intensity Interval Training (HIIT): Perform 30-second sprints followed by 30-60 seconds of rest. Repeat for 5-12 rounds. This boosts your metabolic rate and growth hormone levels, helping you maintain muscle mass while getting lean.
Moderate Cardio: Include a 30-minute session of moderate-paced cardio once a week to keep your metabolism active.
Longer Cardio sessions: Add a 45-minute cardio session to build endurance and enhance fat loss.
Pro Tip: Do your cardio after weight training to ensure you have enough energy for the lifting part.
SECOND TIP: Choose a good program and coach
Going to the gym without a clear plan is like embarking on a journey without a map. To get shredded, you need a structured program tailored to your fitness level and goals.
Here’s how to start:
Find a Full-Body Program: If you’re new to the gym, avoid overtraining at all costs. Begin with a full-body program that gradually increases in intensity.
Get Professional Guidance: On my website, luisdevostrainer.com, you'll find training programs for various fitness levels, complete with video tutorials and detailed instructions to ensure proper technique.
Progress Gradually: Start slow and increase the difficulty over time. This approach helps you build strength and muscle without risking injury or burnout.
A well-structured program not only saves you time and money but also ensures you build muscle, which increases your calorie burn and helps you stay lean.
THIRD TIP: Avoid eating after 8 PM
Eating late at night can negatively impact your sleep quality, which is crucial for recovery and muscle growth.
Here’s why you should aim to finish your meals by 8 PM:
Better Sleep Quality: Eating too close to bedtime can disrupt your sleep, hindering your recovery and muscle growth.
Prevent Nighttime Snacking: Late-night snacking often leads to consuming unhealthy foods out of boredom or habit.
Drink Water: Instead of reaching for snacks, drink water to curb your cravings. Just avoid drinking too much water right before bed to prevent waking up during the night.
Aim for 7-9 hours of quality sleep each night. Establishing an eating window, such as 8 AM to 8 PM, can help you avoid late-night snacks and improve your overall sleep quality, leading to better physical results.
Implement these tips, and you'll be on your way to transforming your body and achieving your fitness goals. I hope you found these tips helpful!
A big hug,
Your Coach Luis