- Creatine for Beginners | Creatine Supplements
- How To Build Great Abs
- Whey Protein For Muscle Building & Muscle Growth
- High Protein Recipes For Success
- Low Glycemic Index
- Simple Nutrition Tips
- Protein for Developing Lean Muscle
- The Power of Protein
- Whey: The King Of Proteins
- Size and Strength | How To Increase Muscle Size
- Creatine Benefits for Rugby | Creatine Monohydrate
- What is Protein | Beginners Guide To Protein
- Protein For Recovery
- Build Muscle and Gain Weight
- Hard Gainer Muscle Tips
- Get Ready For The Summer | Beach Body
- Get the Lean Physique You Always Wanted this Summer
- How to Maintain your Physique
- Snack Attack
- The Glycemic Index
- Weight Training Strength and Leg Power
- Avoiding Weight Gain
- Lose Fat and Maintain Muscle
- Grilling for Filling
- Protein Packed Breakfasts
- When to Whey
- Steering Clear of Food Temptations
- Gain weight naturally: A guide for men
5 tips for a lean physique:
|1.||Create a calorie deficit of around 500kcal per day.|
|2.||Increase the amount of protein in your diet.|
|3.||Eat a serving of protein every 2-3 hours.|
|4.||Combine aerobic and resistance training for maximal fat loss.|
|5.||Use supplements alongside a balanced diet to support your goals.|
A Simple Guide to Get the Lean Physique You've Always Wanted
With summer on its way, are you one of the many out there hoping to get beach ready by the time the sun finally arrives? If so, use these simple steps to help you lose weight and achieve your lean summer body.
Step 1. Create a calorie deficit
To lose fat, you need to consume fewer calories than your body burns each day. One pound of fat contains 3500kcal which sounds like a lot, but cutting 500kcal a day from your current diet will help to promote a gradual loss of 1 pound a week, which is easily sustainable. Alternatively, to estimate how many calories you need to consume daily for weight loss, simply multiply your body weight (in pounds) by 10. So, if you weigh 180 pounds, you'd aim for around 1800 calories per day, divided into 5-6 smaller meals. Keep in mind that this is a rough estimate and will vary by 10-20% depending on how active you are, how much weight you need to lose, and so forth.
Step 2. Preserve muscle with protein
Muscle is a metabolically active tissue which means it actually burns calories, even at rest. When changing your diet, make sure you keep eating enough protein as protein is important for maintaining muscle mass and therefore the calorie burning potential of your body. Your muscles need between 1-2 grams of protein per kilogram of bodyweight per day to maintain your muscle mass, so an active 70kg person should consume 70-140 grams to get the beneficial effects. High-protein, low-fat shakes such as Promax, are an easy and convenient way to increase your intake of high-quality protein whilst keeping total calories down.
How the Protein Project can help you reach your goal?
Step 3. Eat little and often
Skipping meals is not an effective way to enhance your physique. Missing meals leads to the breakdown of muscle tissue for energy and can slow your metabolic rate if your lean mass changes. Rather than eating 2-3 big meals a day, eating little and often helps to take the edge off hunger, reduce cravings for sugary foods and ultimately means you will eat less throughout the day. A popular approach is to use supplements such as Promax Lean and/or Promax Lean Bars as a mid-morning and/or mid-afternoon snack around breakfast, lunch and dinner to achieve individual protein targets and take advantage of nutrients like green tea, guarana and CLA to help develop lean definition.
Step 4. Use a combination of resistance and aerobic exercise
A combination of aerobic and resistance exercise is a great way to accelerate your metabolism and reach your lean definition goals. Aerobic exercise helps to increase your energy expenditure and calorie deficit, whilst resistance training helps to maintain or increase your muscle mass and calorie burning potential. In the early stages of your diet and exercise programme, the scales might not say you are losing much weight, but the mirror will show you how your body is changing.
Aim to complete three resistance-training sessions per week, and gradually add cardiovascular training (such as running, cycling, or aerobics 2-3 times per week) to your programme and increase you calorie deficit.
Step 5. Use products to increase lean definition
Many people tend to lose weight quickly during the first few weeks of a new diet and exercise programme, but after that the progress slows down. To assist in the continuation of weight loss, some people are turning to supplements like Thermobol. Thermobol is one of the products on the market designed to support your lean physique goals when used alongside a sensible diet and exercise programme. The ingredient chromium in Thermobol has been scientifically proven to promote the breakdown of fats and influences the metabolism of lipids, helping you to achieve your lean definition goals.