Getting shredded, especially when starting at 30% body fat, requires more than just a few quick fixes.
This article will delve into five often overlooked but highly effective habits that have consistently led to successful transformations within a span of 90 days to 6 months.
These habits are not about drastic changes, but rather about implementing small, sustainable shifts in your daily routine.
Habit 1: High Protein Diet – Your Building Blocks to Success
The Protein Formula for Muscle Building and Fat Loss
To initiate a successful transformation, prioritize a high-protein diet. Aim for 40 to 60 grams of protein per meal.
This approach, combined with a caloric deficit and weightlifting regimen, can lead to significant changes in body composition.
Why High Protein?
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Boosted Metabolism: Protein requires more energy to digest, leading to a higher thermic effect compared to carbs and fats. This boost in metabolism is crucial for fat loss.
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Muscle Building: Adequate protein provides the building blocks needed for muscle growth, leading to increased muscle mass.
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Caloric Deficit: A higher protein diet naturally puts you in a caloric deficit, aiding in fat loss.
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Satiety: Protein-rich meals keep you feeling fuller for longer, reducing overall calorie intake.
Implementing the Habit
Protein has the highest thermic effect on food compared to carbohydrates and fats, which means your body expends more energy digesting it. This boosts your metabolism, aiding in fat loss.
Evaluate each meal to ensure it contains 40 to 60 grams of protein. Small adjustments like adding protein to meals can have a significant impact on your physique.
Example: Instead of having a regular meal, consider incorporating a good source of protein, like adding two scoops of protein to your oats. This not only increases your protein intake but also leaves you feeling fuller for longer.
This habit sets the foundation for a successful body transformation. By ensuring you get an adequate amount of protein in each meal, you’re providing your body with the essential building blocks it needs for muscle growth and repair.
Habit 2: Track Your Diet for One Day, Repeat for Success
One Day of Tracking for a Week of Success
Consistent eating patterns help regulate your metabolism and keep you on track toward your body composition goals. It also reduces decision fatigue associated with choosing different meals every day.
Tracking your diet for just one day can be a powerful tool. Use apps like MyFitnessPal to gain insights into your macronutrient intake. Following this, maintain consistency by consuming the same portion sizes and types of food throughout the week.
Why Track?
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Conscious Eating: Tracking fosters awareness of your nutritional intake, aiding in making informed dietary choices.
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Adjustment for Results: Analyzing your tracked data allows for necessary adjustments, ensuring continued progress.
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Automatic Routine: Repeating the same meals reduces decision fatigue and streamlines your dietary routine.
Example: If you tracked your diet one day and noticed you were consuming more carbs than necessary, you can make adjustments in subsequent meals to balance out your macronutrient ratios.
This habit simplifies the process of managing your diet. By establishing a routine, you reduce mental strain and ensure you’re consistently providing your body with the right nutrients.
Habit 3: Train in the Morning, Eat in the Afternoon
Harnessing Morning Productivity and Fasting Benefits
Kickstart your day with morning training. This not only boosts endorphin levels but also instills a sense of accomplishment early on.
Implement intermittent fasting by eating in the afternoon.
Intermittent fasting has benefits like improved insulin sensitivity, increased growth hormone production, and enhanced fat utilization for energy.
This combination optimizes muscle building and facilitates a caloric deficit.
The Benefits
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Endorphin Boost: Morning training cultivates a positive mindset and enhances confidence.
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Intermittent Fasting: Eating in a restricted window optimizes hormone levels and allows for better productivity.
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Long-term Sustainability: Walking and low-impact exercises are sustainable forms of cardio that support overall health.
Example: You might wake up at 6:00 AM to exercise, then eat your first meal at 11:00 AM and finish your last meal by 7:00 PM, adhering to the 8-hour eating window.
This combination optimizes your energy levels, balances your hormone levels, and aligns your eating patterns with your body’s natural circadian rhythms.
Habit 4: Walking – The Most Underrated Cardio Exercise
The Power of Consistent Low-Intensity Activity
Walking taps into fat stores as it requires less energy compared to high-intensity workouts. It’s a sustainable form of cardio that can be maintained year-round.
The Walking Advantage
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Fat Utilization: Walking primarily utilizes fat stores, making it an effective tool for fat loss.
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Sustainability: Walking is a low-impact activity that can be consistently performed over time.
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Long-term Health Benefits: Minimizes wear and tear on joints and supports longevity in fitness.
Example: Instead of driving short distances, consider walking. Also, use opportunities like taking the stairs instead of the elevator to increase your step count.
Prioritizing walking not only aids in fat loss but also promotes longevity. It’s a sustainable and accessible form of exercise that can easily be integrated into your daily routine.
Habit 5: Sleep for 7 to 8 Hours
Sleep: Your Ultimate Fat Loss Asset
Adequate sleep improves metabolism, cognitive function, and emotional well-being. It also reduces the likelihood of making poor dietary choices due to tiredness.
Aim for a minimum of 7 to 8 hours of quality sleep each night. This habit acts as a linchpin, influencing various aspects of your physical and mental well-being.
Why Prioritize Sleep?
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Metabolism Optimization: Adequate sleep aids in optimal metabolic function, crucial for fat loss.
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Improved Decision Making: Quality sleep enhances cognitive function, leading to better dietary choices.
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Hormonal Balance: Balanced sleep patterns regulate hormones, preventing cravings for high-calorie foods.
Example: If you want to wake up at 6:00 AM, aim to be in bed by 10:00 PM to ensure you get a full 8 hours of rest.
Sleep is a cornerstone of any successful body transformation. It allows your body to recover, regenerate, and optimize various physiological processes, which are all crucial for achieving and maintaining a lean physique.
Remember, these habits are designed to be implemented consistently over time to yield lasting results. They work synergistically to support your overall health and fitness goals.
Summary
Implementing these five underrated habits can pave the way for a successful body transformation.
Remember, it’s the consistent application of these small changes that leads to lasting results.
By prioritizing high protein intake, tracking your diet, optimizing your training routine, choosing sustainable cardio, and ensuring quality sleep, you’ll be well on your way to a lean and shredded physique.
Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.