Ten Tips For A Killer Body
The last thing you want to do to get a perfect body is starve yourself. An amazing body requires strength and muscle. That means smart training, hard work, and a nutritious diet. Here are ten tips to make it happen.
#1: Train the biggest bang for your buck multi-joint lifts.
A huge time waster for the average person is to train each muscle separately. You’ll change your body faster by training multi-joint lifts like squats, deadlifts, chin-ups, and bench press because you can use heavier weights. You’ll also get greater release of fat burning hormones, such as testosterone and growth hormone for an easier time achieving a lean body composition.
#2: Pick a protein goal and hit it every single day.
Shoot for upwards of 1.6 g/kg of bodyweight of protein a day. Up to 2.4 g/kg a day may be beneficial for putting on muscle and losing fat. Eat high-quality animal-based proteins (meat, eggs, fish) because they are highly satiating and provide a greater array of amino acids for building muscle and supporting recovery.
#3: Never slash calories.
Slashing calories will only leave you weak and thin. High-quality calories are king when it comes to improving your body. High quality means the most nutrient-dense whole (not processed) foods on the planet. Make sure every meal has protein, vegetables, and healthy fat.
#4: Eat more carbs on training days, less on off days.
A no-carb diet is a disaster waiting to happen. There are many benefits to carbs including a healthier cortisol curve, better thyroid function, and more intense training. The key is to time your carbs to your advantage. After training is the perfect time to indulge in healthy carbs because your muscles are starving for glucose and are highly sensitive to insulin.
#5: Train for muscle damage with high volume.
Pittering around with single-set training, or using light weights that are below 65 percent of the maximal amount you can lift is NOT going to produce significant changes in your body unless you’re completely out of shape. Instead, do 4 to 8 sets, training the majority of your workouts in the 65 to 85 percent of maximal with your remaining workouts at a higher intensity.
#6: Use short rest periods.
Don’t get into the habit of ignoring rest periods. Rest periods are a key training variable that play a primary role in eliciting metabolic stress. The more metabolic stress you produce, the more body fat you burn and lean muscle you build. Opt for shorter rest periods, ranging between zero rest and 2 minutes, depending on intensity of the weights your lifting.
#7: Train to failure.
Failure occurs when you lift to the point where you can’t go anymore using proper technique. It has a win-win effect, producing a large protein synthesis response and increasing the amount of calories you burn during the post-exercise recovery period.
#8: Do strongman or sprint workouts.
Adding in a few sprint or strongman (sled training, tire flips, farmer’s walk) sessions is the perfect way to accelerate fat burning without sabotaging your progress. Compared to long, slow cardio, which turns off muscle building pathways and elevates cortisol, short, high-intensity workouts improve lean mass and strength.
#9: Always count tempo.
Most people pay no attention to the speed with which they lift the weight. This is a mistake because lifting speed—or tempo—is a key training variable that dictates adaptations. A general principal for body composition is to favor moderate eccentric (3 to 6 seconds) and fast concentric tempos so that you spend a longer time “under” the weight.
#10: Optimize recovery.
Good sleep and daily mediation will go a long way to slowing life down and ensuring optimal recovery. Besides genetics, the ability to recover rapidly so you can hit it hard again in the gym is what dictates your ability to achieve the perfect body.