Sculpt Your Body with These Delicious Foods and Workouts

Sculpt Your Body With These Delicious Foods And Workouts


If you're a gym rat like me, then chances are that you bust your behind day in, day out at the gym. You're also probably constantly trying out the latest workouts and applying the coolest of tweaks for that added pump whenever you can. All so you can land yourself that Greek god body-armor we see fitness models adorn ever-so-proudly on a daily basis.
So, what do we do?
We drag ourselves to the gym every day, hit those muscles, hit them hard, hit them fast, get back home, eat like a king and sleep like a baby. If I've just described you in a nutshell, then you, my friend, are on the right track towards greatness.

We Are What We Eat

We've all heard that wise old saying, "Abs are made in the kitchen". Well, I'm here to tell you today, that this statement couldn't possibly be more understated. Because it's not just about your abs at stake when it comes to what you devour every day, it's your entire body in general.
In fact, the saying, "We are what we eat", describes the importance of a well-balanced meal better than any other gym advice I've ever heard. Unless, of course, you're one of those freaks of nature with insanely good genetics. Life can be so unfair... But, that's a story for another day

The Master Strategy 

So, what do we normal folks need to do to acquire that Greek god physique? The answer is simple. What you need is a killer strategy (Disclaimer. This is by no means permission to go out stabbing people). Hitting the gym hard every day is only part of the equation. You will need to load up your arsenal further with some good nutrition and a goodnight's sleep.
Since sleep is pretty much straight forward, we're going to delve further into nutrition and some good workout tweaks to have you ripped in no time. So, buckle up, ladies and gentleman, because this train is about to leave the station.


Great Nutrition

The key here is to keep your body on a slight caloric deficit. To achieve the best results, you need to eat more frequent, smaller meals per day where the total calories sum up a few short from what your body needs. This way, your body will compensate by reaching for those fat reserves covering up your razor sharp six pack abs.

The other part, of course, is the macros. Unfortunately, there's a lot of bro science surrounding this including avoiding some macronutrients such as carbohydrates entirely. The truth is, you need them all in the right quantities for the best gain results. So, let's take a snapshot at these macros and see what they're all about.

Protein

This is an important muscle building and recovery agent and you should always have it in your meals. A gram per pound of your body weight per day is recommended. So, stuff like eggs, milk, red meat, chicken, and fish should be constants in your everyday delights.

Carbohydrates

This is an energy giving food, though it will be stored as fat if taken in excessive amounts. It comes from wheat and rice products such as bread, pasta, spaghetti and, well, rice. These are important since they juice you up for your workouts. They also keep you from dozing off at the office after a serious leg day session at the gym the previous day.

Fats and Starch

These are a stored form of energy in your body and they cushion your sensitive organs from shock. However, their excessive availability in your body will make you look fat. For this reason, you need to keep intake below 30% in your meals and stick to plant fats. With the exception of the awesome omega 3 fats from fish, of course. That stuff is good for your heart.

Minerals

Though these are not macros, they are important for the proper functioning of your body. Examples include sodium, magnesium, and calcium. You can easily get these from greens and fruits.
By now, you're probably thinking you'll have to start choking over the thought of eating those boring, raw, tasteless foods. Well, you do that. Or, you can try out these awesome two treats designed specifically to tantalize the appetites of dedicated gym rats such as yourself.

Bacon and Avocado Omelet Breakfast

Time to fire up your morning taste buds with this quick breakfast treat. You will need the following ingredients:

-          4 slices of bacon
-          4 eggs
-          1 avocado
-          1 tablespoon of fresh minced cilantro
-          2 tablespoons of sliced up red onions
-          Some hot sauce

Start by cooking up the bacon until it's all nice and crispy. Now cut the avocado into two halves, remove the seed and scrape its flesh into a nice, big bowl. Mash it up a bit and add the cilantro and onion slices on top. Crumble the bacon into the mixture as well. Then mix it all up and add it to the omelets as you do each separately. A dash of sauce does wonders for the taste.

A Steamy Soup with Avocado and Chicken

This is awesome for your packed lunch to take to work. It only takes about 30 minutes to stir up, it's insanely delicious and packs the most important of protein sources you could possibly have. To prepare, you will need the following ingredients:

-          6 cups of chicken broth
-          4 scallions
-          1 tablespoon of Sriracha
-          1 diced up avocado
-          1 pound of skinless, boneless chicken breast
-          1 crushed clove of garlic
-          Black pepper and salt

The first thing you will need to do is pour the cups of chicken broth into a saucepan. Place the saucepan over  medium heat and stir in the Sriracha. As that heats up, dice up the chicken breasts and avocado into pieces and slice the scallions, setting aside the white parts. Right when the broth starts simmering, add the chicken along with the scallion white parts.
Keep stirring to keep the chicken from congealing at the bottom. Now crush some garlic into the mixture and let it simmer again. Then turn down the heat to low and leave for around 10 minutes. Add in some of the pepper and salt for added taste.

Killer Workout Plan

Your workouts aren't just meant to make you gain muscle, they are also meant to keep you shredded 24/7. Here are some great tips you could add to your routine to keep you nicely shredded and sculpted all year round.

Resistance Training

If you haven't gotten yourself a gym membership already, then you need to get one. And for those of you who already have, it's time to spice things up. While using straight sets may be giving you great results, your body gets used to it and the intensity dies off over time. You can bump up the volume by adding in the following workouts and tweak to your routines.

-          Super sets. This is where you do two exercises back to back without any rest in between.

-          Giant sets. In this case, you do more than two exercises simultaneously without any rest between each exercise.

-          Drop sets. With these, you start with high weights on the first set of an exercise and drop small chunks of the weights on successive sets without rest between the sets.

-          Pyramid training. This involves adding more weight in each successive set of an exercise while dropping the number of reps.

-          Reduced resting periods between sets is bound to kick your butt, activate your cardio and burn insane amounts of calories.

If you don't have access to a gym, then your body weight is more than sufficient for a good workout. An array of options awaits you, including pushups, pull ups, pikes, jump squats and jumping lunges. String together the right workouts with the right intensity and these exercises will wipe the floor with your butt. So, no excuses. You can get a good workout in anywhere, anytime.

Good, Old Cardio

Cardio has been getting a lot of bad hype among lifters for ages now. The assumption is that doing cardio will make you lose your gains. Now, while most of this is pure pseudo-science, it is important not to get too crazy with these. Twenty minutes of cardio done twice or thrice a week is more than sufficient to help you lose that belly fat and improve your cardiovascular health. Fitness isn't fitness if you don't have good cardio endurance.

Here, you basically have two options: Steady-state cardio and high-intensity interval training. Both have their own strengths and shortcomings, but you will need to do both to get the best of both worlds.

Steady state cardio is great for your endurance, while high-intensity interval training is very intense and short so you don't have to worry about going into a catabolic state (a fancy word meaning a state where your body breaks down muscle for energy). Experts say the best time to do cardio is in the morning before you have your breakfast.



Author Bio:
Nancy Moore is the founder and creator of Fitnessgrams. She created Fitnessgrams.com to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.






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