Learn everything there Is to know about fItness, performance, fat loss and lifestyle from Adrian McDonnell.
Doing sit ups until your lower back starts aching or doing a ‘6 minutes abs’ session will not get you the lean & toned look you desire. While these may add some marginal benefits to your core strength, the reality is, abs are made in the kitchen. Diet is the single most important factor that will determine your success. I’m not saying you shouldn’t train your core, you absolutely should – but solely focusing on core work and neglecting your diet is like going to work & burning your pay cheque at the weekend!
Do not buy one of these!
Here are four tips I’d like to share that will help you drop bodyfat & get leaner:
Calories in vs calories out. You need to burn more calories than you take in to drop bodyfat. There are three main ways you can achieve a calorie deficit – eat less food, exercise more or combine both. Here’s what you need to do:
So for example, if you’re maintenance calories are 2,000 Kcals per day, reduce this by 20% by dropping down to 1,600 kcals = your calorie deficit.1,600 x 7 = 11,200 calories which would be your weekly calorie target.
This means, you can have days where you eat above 1,600 (e.g. on a hard training day or on a night out) and days where you eat below 1,600 (e.g. on rest days) provided by the end of the week, you don’t go over your calorie target
Being able to enjoy the foods you like while being in a calorie deficit are the two most important factors when trying to drop bodyfat
Getting leaner requires having adequate muscle mass, which makes strength training necessary. There are three main ways our body builds muscle:
With all gyms likely to be closed until August 10th, most people will have to rule out mechanical tension as a means for building muscle. Therefore, your home workouts should have a focus on time under tension sets (as shown here) and muscular damage (as shown here) so you can get the best results possible.
Mechanical tension is my favourite form of training. Bring on August when the gyms re-open again!
High Protein, balanced carbs & fats
When trying to lose bodyfat, the aim should be to hold onto as much muscle as possible while getting leaner. You don’t want all your hard training to go waste at the expense of a lower bodyfat percentage – and the good news is this can be avoided! Here's how:
Having patience is possibly the most important thing. There will be days when you will get frustrated and think nothing is working. But don’t quit. Have patience and keep going. Once you don’t quit you will succeed. In fact, a gradual & more long-term approach is more optimal than a quick fix. It is very common to hear of people losing a substantial amount of weight over a relatively short period of time. However, 6 months to a year later, it is equally as common to hear that same person has rebounded and put back on all of the weight he/she lost.
Therefore, playing the long game and adapting a gradual approach to fat loss is more optimal. Shift the focus from getting results quickly to building good lifestyle habits. This will allow you to drop bodyfat & get leaner, but more importantly, to keep it off in the long run.
If you'd like to drop bodyfat, get leaner & develop the right lifestyle habits to go alongside it, my online Functional Fit 10 body transformation programme might just be what you need. Click here to learn more.
Adrian McDonnell -
Eat This to Tone Up & Build Muscle
Learn how to create the perfect meal with this simple 5 step guide.