3. Abs Are Made In The Kitchen!<\/h3>\n
Additional ab work is honestly a waste of time, where you could be mobilizing and creating functional flexibility instead, which translates into longevity. Many people tend to think: “I want to target and tighten my abs, so I\u2019ll do more.” Clearly, they\u2019ve missed the concept of hypertrophy. If you work a muscle group (properly), what happens? Those muscles grow. The more biceps curls you do and\/or more resistance you use, the bigger that muscle group will get. So why would overworking your ab muscles shrink and tighten them? If you are doing your other movements correctly – most of which involve using the core as your base for stability – then you are constantly working your abs. No need to waste time on additional sets of nonsense.
\nPlus, to really see those abs peak through, you need to stay dedicated in the kitchen. Cut out the simple sugars and other garbage, which will get stored as fat, and guess where fat loves to store? So tightening up your nutrition will undoubtedly tighten up your abs.<\/p>\n
4. Lift Heavy<\/h3>\n
Why would you change up your workout if you have a set goal for your performance? If your goal is to lift heavy, why turn your heavy squat sessions into circuit training sessions? Too much cardio can put you into a catabolic state in which you start to break down lean muscle tissue, the complete opposite of what we want.
\nIf you want to go heavy for 1-5 reps, then keep going heavy (safely), and don\u2019t drop weight and jump to 20 or 30 reps. What good will that do?
\nThe goal is to keep getting stronger, right? Sure, once you change up your diet, your first couple of squat sessions may not be as heavy as they were as you ease into a new eating pattern, but eventually you will get back to that point and beyond. If you normally have some type of higher rep scheme mixed into those smaller, heavy sets, you may want to omit the higher rep sets, at least in the beginning and focus on the short, heavy sets. So don\u2019t trade gains for fat loss. You can do both at the same time. Plus, the more muscle you have (which you get from STRENGTH TRAINING, not cardio), the more calories you burn at rest (increased RMR).<\/p>\n
5. Don\u2019t Restrict Yourself Too Much<\/h3>\n
One of the worst things you can do for yourself on any health and wellness journey is to restrict yourself too much. This only leads to binging and regret. Sure, you may be super stoked to be starting this new approach, so you go out and grill up half a farm of chicken breast, steam a compound of vegetables and mash a football field\u2019s worth of sweet potatoes so you \u201cstay on track.\u201d Let\u2019s think about how appetizing that same meal is going to be on day 7.
\nVariety is always key. It helps you look forward to your next meal, plus you\u2019ll get all your micronutrients in as there is no one perfect food that has every single vitamin and mineral in it. The problem with staying with very bland, consistent diets is that some may develop nutrient deficiencies simply due to lack of nutrients in their seemingly healthful foods. Mix up your menu, and give yourself something to look forward to.
\nFor example, try out Mike\u2019s Homemade \u201cIce Cream,\u201d which consists of 2 cups of plain Greek yogurt and 2 cups of frozen black cherries (or berry of choice) blended for 10 seconds and topped with a sprinkle of chia seeds. You\u2019ll feel like you’re \u201ccheating,\u201d but you\u2019ll be satisfying that dessert urge while still getting nutrient-dense nutrition.
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