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CHECK OUT THE 7 TIPS BELOW
1.) DON’T GO INTO EXCESSIVE CALORIC SURPLUS
Here’s the protocol I recommend…
Calculate your maintenance level calories… EAT this amount of calories for 2 or 3 weeks. If you notice that that’s not enough and you’re dropping weight too quickly, then increase the calories incrementally….let’s say in 250 calorie increments until you find a level where you’re maintaining your bodyweight and you’re satisfied every day.
On the flip side if you eat at that number and in 2 weeks you’ve gained 4 lbs, same thing, decrease the calories incrementally until you find a level where you can maintain your weight.
This is your maintenance level, this is your baseline… from here if you find that you found this level and you can’t see your abs and you want to lean up, drop into a moderate 300 calorie deficit and maintain that for a few weeks and see where that puts you
2.) SET AN EATING SCHEDULE
IT DOESNT REALLY MATTER what this schedule is, it could be 4 meals a day, it could be 2 big meals after a fasted window… everyone is different with the style they like to eat. The point is, establish a system that you enjoy that makes it easy and effortless for you to maintain that “maintenance” level caloric intake requirement that we discussed in tip number one.
Setting your eating schedule will also help you regulate your circadian rhythm, and lack of circadian rhythm regulation is a BIG reason why the vast majority of people tend to overeat at nighttime or have bad habits when it comes to snacking after dinner
3.) INCORPORATE A SMALL FASTED WINDOW
EMPHASIS on the “small” here, If your primary goal is to gain lean mass, it would be unnecessary to extend a daily fast beyond a 12-14 hour window, as you would severely be compromising your body’s ability to upregulate protein synthesis (Given that studies have shown that optimal protein intake occurs once every 4 hours)
IF your primary goal is to get lean and lose bodyfat, then extending the fasted window to 16-18 hours might be a strategy worth implementing, IF you can simultaneously stick to a regular eating schedule and not stray too far away from maintenance calories.
4.) AVOID EXCESSIVE INFLAMMATION
LITERALLY EVERYTHING that is pre-packaged food is packed full of inflammatory components like hydrogenated oils, excess sugar, high fructose corn syrup and preservatives. AVOID THESE AT ALL COSTS!
5.) GET ENOUGH SLEEP
Getting enough sleep is often overlooked and is crucial to your recovery overall. In the hours between 10PM and 2AM, your body enters its most regenerative form of sleep and begins to PULSE growth hormone to repair and regenerate tissue, including muscle mass. If you are sleeping during this time, you will reap the full benefits of natural recovery that sleep has to offer.
6.) FASTED EXERCISE BEFORE BREAKFAST
Fasted exercise is an excellent way to mobilize adipose tissue or BODYFAT into the bloodstream where it can be oxidized. Ideally you’d want to stick to low intensity exercise like yoga, or a brisk walk.
7.) COLD THERMOGENESIS
If you can get the hang of it, Cold showers or cold thermogenesis have numerous benefits. They boost the immune system and can actually help you stay leaner by stimulating brown fat cells.
Brown fat helps the body to stay warm. It provides body heat without causing shivering. The side effect of this heat production is that it helps the body burn fat to promote fat loss. It also lowers the heart rate, burns calories, and promotes weight loss. The fat burning power of brown fat makes it a potential treatment for obesity and metabolic diseases.
Cold thermogenesis forces your body to work harder to maintain homeostasis and regulate core temperature. It produces more energy to stay warm, burning calories to produce that heat.
If taking cold showers is too much out of the gate, try Hot- cold contrast/ alternation or even just Turning the end of your shower cold
Do FASTED EXERCISE before hopping in the cold shower. It makes it so much more endurable because your body is heated up beforehand, and if you combine pre breakfast exercise with a cold shower after, this is a POWERFUL combination for staying lean year round.