Shredded - the guide to achieve a body fat percentage of 10%!

Shredded - der Guide um einen Körperfettanteil von 10% zu erreichen! 1

Is your goal also to be able to see your well-trained abdominal muscles? Would you like to fill in your t-shirt, but still have a slim waist? Do you want to look like you're straining your stomach when it's not? In order for you to get really lean enough, you need to get a body fat percentage of 10%. Forget for a moment, the show-offs with their single-digit body fat proportions. There are very few people like cyclists or marathon runners who achieve values ​​of 8, 6 or even 4%. If you make the 10%, you're doing really well. Look at how you can get there.

How nutrition and endurance sports can work together

Sixpacks are also made in the kitchen. Diet is the key factor to a slim figure. To reach an extreme level such as 10% body fat, you need to have strict habits, a disciplined food plan, and the necessary sensitivity to listen into your body to adjust your plan if necessary. Endurance training on the ergometer may seem a bit archaic in all the fashions, but cycling is still a viable and effective way to lose weight and keep you fit and healthy. You can use it to burn your regular carbohydrate intake usually for several days, then live off the reserve for a day or two. With this process, you make your body lose a lot of fat for a limited time, especially during periods of rest. Once your body has learned, it will respond. He will want to compensate for the lack of calories by saving energy and therefore shutting down the metabolism. Right in this phase, you increase your carbohydrate intake and give it the needed energy. So you can keep your metabolism in balance while supplying your "incinerators" with supplies. The best way to start is to find out the days when you need a lot of carbohydrates or a few carbs. For example, you can do your carb-rich phases on Lower Body Training days very well. On other training days, an average amount of carbohydrates can be used. In non-workout time, it would be best if your meal plan included only foods with very few carbs. In the beginning you will hardly be able to predict on which days which amount of carbohydrate intake should be the right one. So you do not "stand on the tube", you can take this good starting point: For the days with a low intake you take 0.5 to 0.75 grams of carbohydrates per kilogram of body weight to you. In the moderate period, it is 1 to 1.25 grams per kilogram, and for the high-carb days, your goal should be around 2 grams per kilogram. Make sure to always consume at least 1 gram of protein per pound of body weight. It is realistic if you increase to 1.5 as your diet progresses. Healthy fats should make up about 20-30% of your total daily calorie intake. These are the fats you will need especially in the low-carbohydrate stages, if they are the ones that supply your body with the fuel necessary for your workout.

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The importance of training

Most people think they just have to pay attention to the diet in order to become ultra-slim without worrying too much about exercise and exercise. But it is a big mistake to focus on nutrition alone. How about you? Do you use every minute to the fullest? What are your rest periods? Do you monitor them to burn extra calories and keep your metabolism running at full speed long after your workout? Your training acts as a trigger to ignite your "metabolic fire". Without proper and effective strength training you will owe a good deal of your weight loss to the breakdown of your muscles. You should increase the frequency and, for example, train every part of the body twice a week. This will cause your body to burn more body fat faster. Keep a close eye on your breaks. Nothing will affect your training progress and subsequent fat loss more than the proper rest periods between exercises. To start with, you can work with two minutes of high-movement exercises - such as squats and deadlifts - and one minute on all other workouts. Reduce the number of training sets. Once you decide to exercise more often, it would be wise to make fewer sets per unit. A good guideline is about twelve sets for the big (chest, back and thighs) and about nine passes for the smaller muscle groups (arms, shoulders, calves and buttocks). Give your ego to the door. This is not a competition. You do not have to put on loads of weights in every sentence. Instead, higher repetitions - such as 8-12 or 10-15 - make more sense, but you should still go to muscle failure.

Rest well

The third important component is regeneration in the form of adequate sleep and intelligent stress management. Only when you recover properly will all your efforts pay off. As you sleep, growth hormones are released that build your muscles and are also among the most effective fat burners ever. In addition, the reduction of the stress factors as well as the correct handling of the different stress-inducing situations are very important. Get at least 8 hours of sleep a night. Also, get up at the same time every morning. This also applies to the weekend. Otherwise, you will get confused with your eating plan and possibly mess up your plan for resting. Keep the stress on the minimum. Nothing will endanger your plan more than if you were constantly in stress. Find ways that you think are the right ways to effectively manage and reduce stress, or even eliminate it.

Use the synergy effects

The synergy effects can be decisive for the success. It is about the right balance between an effective diet, the right training and a sufficient recovery. Together, these three factors can produce amazing results that you would never achieve with just one or two of these factors. For this you have to stay disciplined, always take a positive approach to the matter and act consistently.

Read the following examples of exercise and nutrition plans. They are for people who want to burn some fat or build muscle. The plan is for a 90-100 kilo man who wants to achieve a body fat percentage of 10%. The nutrition plan will guide you in the right direction without false promises and guarantees.

Days with high carbohydrate intake

Meal 1

  • 1 cup of oatmeal with 2 tablespoons of natural peanut butter
  • 2 eggs and 5 egg whites

Meal 2

  • 150-200 grams of chicken breast, turkey or meat in a salad with 2 tablespoons oil based dressing and vegetables
  • 1 ½ cup (cooked) rice
  • 25-30 grams of nuts

Pre-Workout

  • 1 apple
  • 1 scoop of whey protein powder or 6 egg whites

After training

  • 2 scoops of whey protein powder
  • 1 to 2 cups of berries

Meal 3

  • 150-200 grams of chicken
  • Turkey, fish or meat
  • 1 cup of green vegetables
  • 2 cups of sweet potatoes

Days with moderate carbohydrate intake

Meal 1

  • 2/3 cup oatmeal with 2 tablespoons of natural peanut butter
  • 2 eggs and 5 egg whites

Meal 2

  • 150-200 grams of chicken breast
  • Turkey or meat in a salad with 2 tablespoons oil based dressing and vegetables
  • 1 cup (cooked) rice
  • 25-30 grams of nuts

Pre-Workout

  • 1 apple
  • 1 scoop of whey protein powder or 6 egg whites
  • Post-Workout
  • 2 scoops of whey protein powder
  • 1 cup of berries

Meal 3

  • 150-200 grams of chicken, turkey, fish or meat
  • 1 cup of green vegetables
  • 1 cup sweet potatoes

Days with low carbohydrate intake

Meal 1

  • ½ cup of oatmeal with 2 tablespoons of natural peanut butter
  • 2 eggs and 5 egg whites

Meal 2

  • 150-200 grams of chicken breast, turkey or meat in a salad with 2 tablespoons oil based dressing and vegetables
  • ½ cup (cooked) rice, 25-30 grams of nuts

Pre-Workout

  • ½ apple
  • 1 scoop of whey protein powder or 6 egg whites

Post-Workout

  • 2 scoops of whey protein powder
  • 1 cup of berries

Meal 3

  • 150-200 grams of chicken, turkey, fish or meat
  • 2 cups of green vegetables
  • ½ cup sweet potatoes

 

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