Forget about the misconception that only a select few can be able to work their way and gain the kind of body that you see on cover models who body sculpt. Everyone is able to have the kind of firm body that they want, with the right workout plan, determination, and dedication. Stop dreaming about the six-pack or the v-tapers and get to work on a good regime and you will get the body size and shape you desire.
Here are some steps that have helped a lot of people to achieve their goals:
Body sculpt and push the nutritional limit
Most of us set our limits or our sights so low we can easily break them. This gives us the feel-good feeling which we do not really deserve. The most important part of working on your body size is to try and train over and above the limit that you have already set. It’s all in the mind, so the more you train the easier it will be to get the size you adore so much.
You will get this pointer almost everywhere you go. Nutrition goes hand in hand with your exercises and forms an important part of the training program. Living and eating healthy are very important to ensure that you get the results you need. The 90/10 nutrition rule should, therefore, come in handy. You can have Tupperware to carry with you to work. Alternatively, you can monitor the type of food you eat, but once in a while allow yourself the chance to not be so perfect and body sculpt.
A lot of people often eat potatoes as a side dish especially after they have just completed their workout session. Immediately after you are through with a rigorous workout session it is very common for you to feel the urge to eat especially when you consider the amount of work you have just done. Of course, you will need to refill on protein but more often than not we end up filling up on carbs. In the event that you have been going about it all wrong, it is time for you to consider eating some stuffed potatoes right after your workout session to assist your body sculpting regime.
It is equally important to make sure that after the workout session you fill up on some carbs just as much as you would often do with proteins. There are three simple potato recipes that will not only satisfy your hunger pangs, but they will additionally go further to keep you ready for your next workout session by kick-starting a speedy growth and recovery for your muscles.
Salmon stuffed red potato
The specific role of this particular diet is to allow you the ability to gain more muscle. Salmon and potatoes are a very simple way of building muscle and adding on to your size. This is normally considered one of the staple body building meals that help you to body sculpt. When served with one potato, each serving gives your body 466 calories, 14 grams in total fat, 14 grams in total carbs and 46 grams of protein.
Chili-stuffed sweet potato
When you consider what this meal does to its overall value, you might be amazed. For under $3 per serving, this delicious meal will help you build your body just the way you have always wanted it to be. It’s pretty friendly to your wallet especially if you are worried about your budget, and at the same time it helps build your muscles. The richly flavored meal combines complex carbohydrates and high quality protein. Perhaps the best thing about this meal is the fact that you can actually have it ready in advance and eat it when you feel like. You can add chili toppings to it just as you are about to enjoy it.
In terms of the nutritional effect of this meal for sculpting your body, your body will receive 381 calories, 3 grams of total fat, 41 grams total carbs and 47 grams of protein.
Honey-stuffed purple sweet potato
Do not freak out because of the name, there actually is a purple sweet potato, and rest assured it is so sweet you will wonder why you have never come across it. Immediately after a tough workout session, most people crave sweet things. Instead of running for that ice cream tub, how about this sweet potato stuffed with honey. Interestingly enough, just one sweet potato serving loads your body with more antioxidants than you will ever get in a blueberry serving for someone who wants to body sculpt.
Whenever you are out shopping for purple sweet potatoes, or even the orange ones, try and get the ones that are deeply colored. This special meal gives you 305 calories, 8 grams of total fat, 57 grams total carbs, and 4 grams of protein.
How to scientifically body sculpt for lean mass
Time and again you will come across nutritional advice on how to eat well and balance your diet with your training regime. There are a lot of people out there who do not take this as seriously as they should, and in the process, they end up eating anything that they believe will get them the kind of body they desire. It’s time you stopped doing that and followed scientifically proven methods that will definitely deliver on your hard work.
In order to help you build the lean muscle and the strength that you want, it is important that you eat particular food in specific quantities so that you are able to get the right nutrients to help your body grow especially after the workout sessions. In order to body sculpt efficiently, you need an elaborate nutrition program that promises you an easy to implement, a progressive and effective way around the nutritional value your workout regime requires.
One of the main challenges that most people have is that they spend so much time ingesting fat that hampers the insulin sensitivity. As a result, it becomes quite a challenge for them to get the body shape that they have been drooling about for as long as they can remember. However, the nature of a progressive system allows you to gradually increase the amount of fat that you eat. The importance of this is that your body gets the chance to adjust and adapt to the incremental calorie quantities, and the body does not get to keep all the additional energy in the form of fat.
For proper results when you want to body sculpt this diet plan is carefully designed to make sure that you do not eat more than you need, but nutrients in just the right quantities. It works better in the event that you already know how much you are taking in with respect to calories. However, in the event that you do not know how much calories you eat, it would be wise to keep a diary or an online platform to help you track your food for the first three days. The diet plan will include in various proportions the following types of food:
Over a 6-week period, you should keep your protein intake to 0.75-1.0 grams for every pound of body weight. According to research, this is the general level at which muscular hypertrophy occurs.
It is necessary for you to eat enough fat through the first 6 weeks of your training especially if it is intense training. This is important to provide you with the necessary energy and to signal particular molecules and hormones within the body.
You can have these in two categories to make your work easier; starches, fruits, and vegetables. When carefully integrated into the diet, these will help your fat removal goal ultimately. Make sure that you have fruits and vegetables with each meal you eat. Immediately after you work out and at breakfast, ensure that you eat starchy carbohydrates. If by any chance you do not get to eat any starchy carbohydrates, consider eating more vegetables and fruits instead to achieve amazing results when you want to body sculpt.
The body sculpt food thermic effect
Most people hear about thermic effect in passing but never really know what it is all about. Unknown to them, thermic effect can actually be of much help with regard to the workout regime. Each time people go to the gym, most of us try to burn calories without realizing that in the process of digestion the same thing happens. Thermic effect of food simply refers to the cost in terms of calories of processing and digesting different types of macronutrients when you are having a meal. For so many years researchers have been working hard at trying to understand the thermic effects of various macronutrients to help with body sculpting for fat removal.
There are some generally accepted ideas by researchers worldwide about the thermic effect on various nutrients that the body uses. This is in line with the fact that different studies have yielded different results and conclusions on the thermic effect for various food types.
According to research, 0-5% of fat calories are normally burned while processing the food you eat. At the same time, 5-15% of carbohydrates are burned while the body burns 20-35% of protein calories while processing food. These are the widely accepted statistics by nutritionists and researchers all over the world.
Such statistics might not mean so much on the face of it, but when you put them into the perspective of someone who wants to body sculpt, you might just be able to understand how it works. For example, if you consumed 200 calories of protein in a meal, your body will through digestion use up 40-70 calories. Generally, it is estimated that 10% of the food we eat accounts for thermal effect. However, the more proteins you consume the higher this value rises.
If you are working so hard to gain mass, this information would come in handy for you. Your body will naturally or otherwise burn off calories in the form of heat, but not for building your muscles. As a result, it is recommended that you eat more so that you can have enough calories for your body to use.
Protein always has a greater thermic effect as compared to fat and carbohydrates, up to five times. Because of this, you should try to make sure that the additional calories that make up your diet come from fats, carbohydrates or both of them. This goes a long way in minimizing the thermic consumption in your system.
Exercise and body consumption are the other factors that can determine the thermic effect of the food you eat which should interest you, though most individuals working to body sculpt might not be aware of this. If you are a hard gainer or you pay close attention to the macronutrients that you eat, you should pay attention to this.
Individuals with a leaner figure normally experience a greater thermic effect as compared to those with larger bodies. It is however not statistically clear how much greater their thermal effect differs from their counterparts. In order to use this to your advantage, you need to consider adding more carbohydrate and/or fat calories to your diet right after your workout.
How to body sculpt with a clean diet
One of the main challenges that most people have when they want to cut weight or to prime their bodies into the kind of shape and size that they want is how to stop cheating. Cheating on your body sculpting diet is a very common thing, and a lot of people fall into this category. However, you need to know some simple ways to get around this. Temptations are always all over, and the easier it will be for you to overcome them, the better things will be.
- Think properly about what you will eat
Most people always think that they will only taste something small and get over it. This is the biggest lie we tell ourselves whenever we are trying to watch our diet or weight. As soon as you taste something and it tastes so good, you will want to have more and more of it. One cookie can easily turn into four, so just try and avoid tasting stuff and you will get better results and avoid damaging your amazing body sculpt results. It takes a lot of discipline to make this happen.
- Get rid of sugar from the diet
It is virtually impossible for most people to get rid of sugar from their diets, and this is understandable. When we say get rid of sugar, we do not mean all sugar, but just the additional sugar that make up the diet. In this case, we are talking fruit juices and pop sugar. Get rid of this from your diet.
- Drink water
Well, you will never hear the last of this one. Most of the time when we feel dehydrated, we tend to think we are hungry and go out to eat more than we should. Since you will not hear the last of this today either, drink lots of water, but make sure you keep track of how much you are drinking.
It is a well-known fact that doing cardio is a very good way to gain more energy. Try and keep the cardio sessions to at least 30 or 40 minutes so that you can get the best results from them.
- How much starchy carbs are you eating?
While you are trying to body sculpt and get the best out of your training regime, take some time and think about all the starchy carbs that you are eating, and get rid of as much of them as you can. Things like processed cereal and bread need to go. When you do this, you will realize the flab on your lower stomach disappearing with them. While on the same topic, try to avoid carbs before you go to sleep.
- Protein to sleep
Before going to sleep try and have some protein shake. If you cannot get this, cottage cheese can also come in handy. The casein proteins in these foods are a good addition to your diet. It takes the body a longer time to properly digest this protein than any of the other types. Because of this therefore it stays longer in the body and while you sleep the body uses it. Therefore, you do not have to wake up to give your body the raw materials it needs to work.
Important body sculpting facts
Working so hard to get a lean and sculpted body is not really one of the easiest things to do. Most people we know have worked on their bodies to get them in the shape and size they have for at least two years. Getting there is never really as easy as some people think; it takes a lot of sacrifice, eating the right food and so forth. You might have worked so hard, gained some pounds then all of a sudden your growth process just stalled. You might be wondering what might have happened, tried everything you can to get off this plateau but still cannot figure out the perfect solution. Besides the fact that you feel a bit stronger, there is nothing more to it. This is a concern that has had a lot of young people wondering what might have gone wrong because they work hard, train right, but somehow something always seems to be off your desired body sculpt targets.
There is a common misconception that most of the major eateries in the country have made most young people believe, that food is actually a game that can and should be enjoyed. Believe it or not, food is not fun. This is especially so in the event that your definition of food or a good meal is popping into KFC or McDonalds for a yummy bite. Yes, food can be sweet and all, but this does not mean that you should substitute nutrition for a good taste. You can enjoy your food, but at least try to make sure that you do not over indulge into the process.
Most young people take advantage of the term bulking to eat like maniacs. This should not be the case. You can relax when you are off season and eat for fun, but if you let it get out of hand, you will undo everything you have worked so hard for. The main target that you should be working on if you are trying to bulk up is to try and build lean muscle, not just adding weight.
It is sensible that you eat protein, lots of it. This is one of the simplest things that you should take into consideration at all times. When it comes to protein, forget about all that powdery stuff that you find in stores all over the place, you need real food to get this. Well, sorry for the vegetarians out there, but you need to eat some really good meat. Of course, vegetarians who are looking to get amazing body sculpt results have their alternatives to this end, but you should really eat some meat.
We tend to overlook carbohydrates all the time. Carbohydrates are the main source of energy for the body, so you can only imagine what would happen if you failed to take this into consideration. It is also important that you stay away from weight gainers that have a lot of sugar in them.
Interesting fact: More than 68% of our ancestors’ diet was made of meat, yet they were still strong enough to hunt buffaloes. However, you have to pay attention closely to how the meat in question is prepared.
- Allow the body to rest
This goes out to all the gym rats out there. It is a good thing that you are enthusiastic enough about your body and you want to work out more than 24 hours in a day. Well, if you can get the time, it would be a good thing. The interesting thing about working out is that once you start seeing the results, you can get over excited and want to push yourself harder. However, it is important that you allow the body time to rest. Your muscles will only ever grow if they are allowed enough time to recover. This is because in the process of working out and muscle sculpting, so many muscles get damaged by the rigorous routine.
Supplements should become an integral part of your workout schedule. You should use supplements as appropriately as you can so that they can help you increase the success rate. However, it is important to note that supplements alone will not give you the results you want. It all comes down to hard work at the gym and nutrition, with the supplements to add you extra focus and energy.
That you want to body sculpt and have an awesome body can be as far as you will ever get. That speaks volumes about your enthusiasm. However, in order to make it all the way you need to be motivated; you need to have a target at the back of your mind all the time. You have a better chance of success if you are motivated by something that has a personal meaning.