People who compete in competitions or maintain a ripped physique year round don’t leave their success up to chance. They practice a few simple rules every single day.
Here’s 5 of them.
- They Train With Heavy Weights
Most people would be forgiven for thinking that lifting heavy is only for powerlifters or strongmen. Heavy resistance training has many benefits that range from joint protection, bone density, elevating fat burning hormones, and increasing your metabolic rate.
- Their Cardio Is Short And Sweet
Maintaining a six pack or a lean physique isn’t about walking for hours on a treadmill or jogging every afternoon. Their cardio takes around 15 minutes or less. The catch? It’s hard. They use High Intensity Interval Training to achieve results. This means working with short intervals and giving every interval their absolute best. This type of workout has been shown to increase EPOC or Excess Post Oxygen Consumption. This simply means it will take the body much longer to recover from and will burn more calories in the process.
- They Plan
Athletes know what they are training today and possibly even 12 weeks in advance. They know the reps, sets, rest periods, and the goal of every single workout. Nothing is left to chance. If this sounds daunting, it doesn’t have to be. Simply sitting down with a pen and paper and planning the week’s workouts will bring you massive results.
- They Prep
Meal prep that is. They know three days from now what is for lunch, afternoon tea, dinner etc. Taking control of what you put in your mouth is one of the biggest challenges for most. I personally find this therapeutic and exciting. It allows me to sharpen my cooking skills and learn more about the food I eat. Instead of prepping 39 meals like your favourite Instagram athlete, try prepping 5. They can even be the exact same dish.
- Carbs Are Earnt
A lot of people eat whatever they want without regard to the time of day or their activity level. To maintain an athletic ripped body, you will need to learn to earn your carbohydrates. This means that around exercise time you will consume the majority of your carbs and on rest days bump up fats whilst lowering the carbs. Carbs are not evil and never will be but they do have a time and place.