Training For Aesthetics Made Simple
Some people get upset when we talk about training for aesthetics or simply to look great.But that’s their problem, not yours or mine.
While making a wholehearted commitment to fitness as a lifestyle I know that you also are interested in training for aesthetics.
If you incorporate a couple of my new fat-burning strategies each week, by the end of the “6 weeks to better aesthetics training” system, you will be firing on all cylinders and looking amazing.
6 Weeks To Better Aesthetics Program
Week 1 To Aesthetics
TACTIC 1: CUT CARBS IN HALF
The body depends on fat for energy when carb consumption is lowered. So to begin shedding some fat, cut your carbs dramatically–in this situation, by half–for four straight days while keeping your routine workout strategy.
Not only does this reduce calories, but in addition, it helps control insulin, the hormone released when you eat carbohydrates that can increase the desire to eat.
The simplest way to execute this idea would be to halve your carb portion size at each meal. Instead of a whole bagel, for instance, eat half. In lieu of a moderately sized plate of pasta, have a little plate. Eat just three quarters of a cup of rice when compared with the over-filled cup you may commonly have. You will burn fat and your appetite should subside.
Following a lower-carb diet for too long can backfire for some by actually slowing the metabolism and lowering your leptin levels, so return to your normal portions after four days. Introducing carbs back into your diet following this type of radical decrease kicks up your metabolism.
Moreover, when the body comes out of a short, altered lower-carb diet, it becomes more efficient at keeping carbohydrate as muscle glycogen, which is used for pushing through your workouts with the kind of intensity you need to generate. Your training is not only powered by glycogen but acts as an anabolic stimulation, enabling the body as you try to whittle away a couple of extra pounds of fat and to keep muscle.
TACTIC 2: ELEVATE YOUR GROWTH HORMONE LEVELS
Yes, training for aesthetics and getting shredded is about calories, but it is also about hormones, so we’ll proceed and cover all the bases to be safe.
This will be your bedtime chore over the next six weeks, this should become as routine as brushing your teeth.
To get your hormones working in your favor and to make things easy, lose all carbs from your final meal of the day–every day.
When you go to bed with a lower blood-sugar level as an outcome of preventing carbs in your last meal, the body is more inclined to raise its generation of growth hormone (GH), which accelerates fat loss by moderately raising the metabolism and fostering muscle development.
Additionally, try adding arginine to your list of nutritional supplements to raise GH levels. Arginine, which increases blood flow and converts to nitric oxide in the body, has additionally been demonstrated to foster the release of GH and support metabolism. Take 3-6 grams of arginine prior to going to bed.
Week 2 To Aesthetics
TACTIC 3: CASUAL CARDIO
The shock and awe approach is used by many to get super-lean: They call for extreme diet changes AND insanely heavy spells of cardio right off the bat. Truth is, tons of cardio isn’t needed when you’ve made the proper changes to your eating plan. Losing fat is the accumulative effect of what you eat, how much you eat and how you eat, coupled with consistent weight training exercises. Yet cardio definitely has its place as a fat loss method.
When done wisely, cardio helps you get over fat-loss plateaus without changing your diet an excessive amount. This week, do three sessions that are on average (yes, only three) of 30-45 minutes apiece. That is enough to strip some fat. Remember, the body is not a machine. If you attempt to go crazy with the cardio too soon, it can backfire, with the body downgrading its metabolism and the number of calories it burns off in response to extreme diet and exercise.
TACTIC 4: GET AESTHETIC WITH LEUCINE & PROTEIN
By the second week, after you’ve raised your cardio and cut carbs, your body will begin to search for other options to burn as energy or fuel.
Sadly, muscle tissue is frequently the body’s first source. It’s possible for you to reduce that effect by raising your protein consumption by 50 extra grams daily. Either add a protein shake or two or raise your protein consumption at the meals you eat before and after training–another 25 grams before and after your workout should work. That is a second scoop of whey protein or about 3-4 ounces of lean meat, fish or chicken.
It is also possible to add a leucine supp before and after training, this way muscle catabolism (breakdown) will be stopped. The thing that sucks about getting leaner and more aesthetic is that the body regularly tears down muscle protein, at a much greater clip. To prevent the reduction of muscle tissue and protein and the drop-off in metabolism which is included with it, add 5-8 grams of leucine pre and post workout.
Week 3 To Aesthetics
TACTIC 5: TURBO BOOST THE FAT BURN
Unfortunately, most people mess up from the very beginning by depending solely on fat-burning supplements without getting their diets in order FIRST.
But if you have done your homework and gotten your body into a fat-burning rhythm with the earlier steps of this training for aesthetics program, a great fat burner can make all of the difference. Look for something that contains ingredients like caffeine, green tea and evodiamine, which foster fat-burning and make the body less eager to store calories as bodyfat. The largest advantage to putting the fat burners off until Week 3 is that your body already has started down the correct path with your diet. Adding some fat-burning supplement help should lead to more noticeable improvement.
TACTIC 6: GET LOW . . . EXTREMELY LOW
Gettin’ lean and sexy is about hormonal manipulation, dropping calories and burning calories with hard work. But it is also about understanding your body and how it reacts to what you do. When you drop your calories drastically, the body has no choice but to tap into other fuel sources because it perceives the drop in calories as a threat, fat is the primary fuel it will use.
So for one (ONLY 1) of your four low carb days during the week, drop the carbs even farther–to almost a quarter of your regular carb consumption–to boost your fat-burning. One hard-core day of dieting in the week isn’t too bad and let’s face it, you have to make some sacrifices if you plan on getting athletically lean.
Week 4 To Aesthetics
TACTIC 7: TIME FOR SOME HARDCORE CARDIO
You are already working up a little sweat two or three time weekly. Now it is time to fool your body by taking your cardio into another universe.
Beginning this week, when you finish lifting weights add 30 minutes of moderate-to-high-intensity cardio to your workout or you can do the cardio first thing in the morning before breakfast if you’d like. Because your body is carb-depleted at both times, an aggressive cardio session will allow you to tap into your fat stores more rapidly.
Plus, more intensity in your cardio sessions will spur your metabolism and will challenge your body. Do this for just the last few weeks of your plan. Too much high-intensity cardio can kill testosterone levels (which women also need), which could actually slow your metabolism and muscle development.
Week 5 To Aesthetics
TACTIC 8: CHEAT A LITTLE BIT
Eating “bad foods” like pop tarts and flexible dieting have gotten alot of attention lately.
One thought is that eating whatever you want for a whole day each week keeps the metabolism humming along. It’s difficult to do that when your training for aesthetics though. Cramming down cheese burgers and Twinkies all Sunday is not the best way to get totally lean and sexy.
Cheating on your diet has it’s place and I love it (who doesn’t?), but when training for aesthetics you have to cheat on your diet in a smart way. On your first higher-carb day, have one piece of cake, a few slices of pizza or a couple hamburgers. In the grand scheme of things, the additional 500-700 calories will not hurt your progress. By this time you will have already pared away 5-9 pounds of body fat and your metabolism will running like a well-oiled machine.
STRATEGY 9: TRAINING WITH MORE VOLUME
Doing more sets than normal in your typical training regimen can hasten fat loss, particularly when your body is in a powerful fat-burning mode, which it should be at this point. It does this by burning up more of your bodies glycogen stores, depleting your muscle of glycogen is key. When glycogen lowers for a short period of time–as it does during a volume-training period– fat burning is increase greatly.
This week, just add your 50% more sets to your typical weight-training. Are you doing 12 sets per body part? Go up to 18. Keep repetitions in the 10-20 range. Just do this for a week, this can be extremely taxing on your body but it’s great for helping deplete glycogen and burn fat faster than ever.
Week 6 To Aesthetics
STRATEGY 10: TAKE A REST
It’s crazy, but many times when you rest for 3 or 4 days without doing any exercise your body looks and feels better than ever.
When you push your body on a regular basis, it tries to fight against you and the goals you are attempting to achieve. Take a rest for three complete days this week, then get back on the training for aesthetics program listed above–your body will thank you with even greater improvement.