We may be in the middle of winter, but pool season is right around the corner. Are you already thinking about your form?
While there may be many programs and self-help gurus proclaiming that they have the quick answer to getting shredded, real results are in the long game. A lean physique isn’t built overnight, but with the right steps and attitude, it can be yours.
Today, we’re sharing an in-depth guide on how you can achieve the body you want, day by day. We’ll take out the guesswork and make it as simple as possible, so you can get started right away.
1. Prioritize Strength Training
Optimal health hinges on a few different factors. Yes, your diet is one of them, but it isn’t the only one. Every day, you should try to get in some form of movement.
That might be cardio, stretching, light yoga, or simply walking to and from your local coffee shop and back. You don’t have to knock it out of the park and run a marathon by the end of January, but start by incorporating some type of physical fitness into your overall routine.
As it becomes second nature, then you can slowly begin to incorporate strength training. Stay safe and keep the weights low, especially in the beginning. The goal is to get progressively stronger and more confident in your abilities, not to win a bodybuilding competition right off the bat.
We understand that the gym might be more than a little intimidating, especially with so many machines and workouts to consider. Stick to the basics, and you can’t go wrong. A few of the most productive exercises include:
- Standing rows
- Bicep curls
- Bench presses
- Shoulder presses
- Pull-ups
- Deadlifts
- Squats
- Dips
Especially if you’ve never ventured into weightlifting before, we recommend starting with a beginner’s guide. Or, hire a personal trainer at your facility to walk you through the basics. In time, you can start adding progressively heavier weights, though keep your form top of mind.
Fat is stored (and burned) inside of muscle cells. Increasing your lean mass is a great way to super-charge your fat-burning mechanism.
2. Optimize Your Diet
Your diet affects every part of your health and wellbeing. Thankfully, you don’t have to exist on salads alone to improve your physical fitness. However, if you’re seeking to lose weight, then you’ll need to pay close attention to your caloric intake.
As you do, keep in mind that not all calories are created equal. Sure, one fun-sized candy bar might contain fewer total calories than a plate of lean protein and veggies, but that doesn’t mean it’s the smarter choice.
Meal planning can help you stick to the same number of calories every day so there isn’t too much second-guessing. It can also save you money! Here’s a quick guide to help you get started.
Add More Protein
Not sure what types of foods to add to your diet? Start by upping your protein.
It will help you build lean muscle and fill you up, so it’s a win-win. Instead of overdoing it on greasy hamburgers, stick to lean choices like chicken and fish for best results. If you have a sweet tooth, look for healthy protein bars and protein powder that you can add to shakes and smoothie bowls for a treat.
Don’t Skip Greens
In addition to protein, remember to also eat plenty of greens, such as:
- Spinach
- Kale
- Bok choy
- Collards
Don’t love the taste? Try adding a little hot sauce or your favorite light salad dressing on top. Or, throw a handful of greens into your morning smoothie and you won’t even notice them!
Be Smart With Carbs
Next, let’s talk carbs. If you’re trying to get shredded, you might think it’s best to nix them completely. Yet, remember that good carbs can give you an excellent energy boost, which can make it much easier to power through those intense workouts.
When possible, reach for good carbs that will fuel you up without weighing you down. Some of the most delicious options include:
- Brown rice
- Quinoa
- Sweet potatoes
- Oats
At the same time, try to avoid refined carbs that can be overly filling without any real nutritional value, such as pasta and bread.
Hydrate, Hydrate, Hydrate
You’ve heard it said a million times, but how often do you really drink your recommended daily intake of water? While guides can vary, most experts recommend that men drink around 15.5 cups (or 3.7 liters) of water a day, and women drink around 11.5 cups (2.7 liters).
Today, you can find plenty of aesthetically-pleasing water bottles and tumblers that make this task easy. Some even have quantities on them, so you can keep track of your hydration habit throughout the day.
3. Add Smart Supplements
No, a visit to your local vitamin or supplement store won’t get you a lean body overnight. However, it is smart to think about certain vitamins and minerals that can help you optimize your fitness regimen.
Before you invest in any type of supplement, it’s smart to verify that the source you’re buying from is an experienced and reputable leader in the field. When you buy through a verified site like Wilsonsupplements.com, then you can rest assured you’re getting the very best in terms of quality and efficacy.
Unsure where to begin? The supplements world can be vast and confusing, with so many options to try. Most manufacturers will break down their products into a few main categories, such as:
- Muscle builders
- Performance enhancers
- Fitness stacks
- Weight management products
- Vitamins
Consider your goals and the type of results you want to see. Then, let those answers guide your selection. For instance, if you want to bulk up and see considerable gains in 2022, then you may want to consider muscle builders.
This category includes various products designed to support your weightlifting journey, including:
- Amino acids
- Creatine
- Anti-estrogens
- Anabolic support products
- Growth hormones
- Post-cycle therapy
- Protein
- SARMs
On the other hand, if you simply want to bulldoze through a workout without straining or stressing your body as much, then you may want to look at fitness stacks. These include products meant to bolster your pre-workout and post-workout state.
4. Don’t Neglect Cardio
As mentioned, you’ll need cardio in a well-balanced workout routine. While strength training can help you get the muscular form you desire, cardio is essential to weight management.
Fast cardio can get your heart rate up and help you break a sweat, though it’s important to keep a close eye on your heart health. Don’t overdo it, and work your way up to a more rapid pace.
Try running or jogging in place for about 15 minutes each day at first. Once you can do so without getting winded, then you can work your way up to more high-intensity cardio workouts, such as:
- Running or sprinting
- Martial arts
- High-intensity interval training (HIIT)
You can also consider fasted cardio, which means working out without any food sitting on your stomach. Some people find these routines easier to perform, plus you’ll start burning fat rather than any food that you’ve recently consumed.
5. Understand Your Body Fat Percentage
Those ripped athletes you see at the gym? Chances are, they’re well-versed in the art of body fat calculation. You can purchase an at-home scale that will give you this reading, though keep in mind that they aren’t always precisely accurate.
This online calculator follows the U.S. Navy method to help you gauge your total body fat based on certain measurements. These include your:
- Age
- Weight
- Gender
- Height
- Neck circumference
- Waist circumference
As you progress in your wellness journey, you can take your body fat measurements at different points to understand your performance. Remember to take these measurements at the same time each day to be accurate. Another way to measure your growth and progress is to take pictures!
These will give you a visual representation of how far you’ve come. They can also serve as valuable motivation and encourage you to stay on your path.
A Word on Stress Management
The five tips above can help you cut fat, build lean muscle, and stay healthy. However, it’s important not to overdo it. In fact, we recommend building specific stress-busting moves into your weekly routine to help you maintain your level of zen.
Stress can negatively affect your wellness approach. It disrupts your sleep patterns, makes you cranky, and can lure you into unhealthy eating habits. By meditating and lightly stretching at the beginning or end of each day, you can help offset this occurrence.
Achieve the Lean Physique You Deserve
As the temperatures slowly begin to warm back up, you shouldn’t have to consider the upcoming months with dread. With the right approach and attitude, you can turn 2022 into the year that you reclaim your health and wellness.
A lean physique is possible when you focus on eating healthy and performing exercises that challenge and nurture your body. You can also add supplements to help round out your routine.
Looking for more advice on how to become your best self this year? Check out more of our health and fitness guides!
