1 – Cut Down on Calories
You don’t need to be an expert on bodybuilding to know that a calorie deficit is needed if you want to lose weight. However most people mess up when it comes to cutting out the right amount of calories. Cut too little and you won’t make any progress. Cut too much and you will burn up muscle. Generally speaking you want to aim for a 500 calorie deficit per day. That will set you on target for a 1 lb per week weight loss which is sustainable and will allow you to keep most of your muscle mass.
2 – Increase your Protein Intake
Did you know that protein intake is even more important when on a cut compared to a bulk? That’s because protein helps you maintain muscle mass, keep you feeling full and actually boosts your metabolism! Processing 1g of protein is far more work for your body than processing 1g of fat or 1g of carbohydrates. As a result you end up burning more calories throughout the day without any additional work. Aim for at least 1g of protein per pound of bodyweight each day and your metabolism will thank you.
3 – Stop Eating Fake Food
Do most of your meals come from boxes, wrappers and containers? If so chances are you are eating foods that aren’t doing much for your overall health, let alone your physique. As a general rule focus on eating foods that are real – things that grow from the earth. As convenient as packaged foods might be we simply weren’t designed to be eating them. That means it’s time to stop eating chips, chocolate bars, kraft dinner and other pre-processed foods. If you replace these with authentic foods like chicken, ground beef, veggies and fruits you will see a drastic change in your body before long.
Now that doesn’t mean you can’t throw in the occasional cheat meal. Cake, candy, fast food and soda are all acceptable on occasion as long as you stay within your macronutrient intake target. In fact, the occasional cheat meal can actually help you achieve your goal if it keeps you sane. Just make sure it’s the exception and not the norm.
4 – Have a proper plan
I see way too many guys go in the gym every day without a game plan.
This is one of the biggest mistakes.
Sure, you do chest once per week, legs once and back once…. But that’s not really a game plan, right?
Wouldn’t it be awesome to have a game plan when going into the gym? Imagine yourself getting results week after week just by having a great workout program. Imagine just how much faster you’d be getting results. Wouldn’t that be amazing?
Well, that’s exactly why we created this 30 second survey for you. It will create a custom report just for you on what you should focus on to get your dream body.
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5 – Do Resistance Training
Way too many people avoid lifting weights when they are on a cut. Instead, they do endless amounts of cardio. What this results in is a soft physique with minimal muscle mass – in other words a “dad bod”. Make sure you are always doing resistance training even when you are trying to burn fat. It will increase your metabolism and help you maintain the muscle mass you already have.
6 – Drink Up
No, not beer – we’re talking about water here. Water helps flush all the junk out of your system not to mention it keeps you hydrated and feeling full. Aim for at least 1 gallon of water per day if you want to optimize your physique.
7 – Take the Right Supplements
I was skeptic towards fat burners at first like you.
But once I actually did my research and tried it for myself I turned into a believer.
If you aren’t taking a fat burner you are seriously limiting your fat-burning potential. A high-quality fat burner will give you more energy, increase your metabolism and suppress your appetite – all areas that people struggle with when dieting.
You can see our top 3 fat burners here and most importantly WHY they are our favorites.