Can you hear the sound of falling leaves from the trees? It’s paving way for a new season- the season of humidity and dehydration. And it is an established fact that during this season we get a bit exhausted during workouts.
Further, for achieving a ripped body like Hrithik Roshan (a popular Bollywood star) or a bikini-curve like Kardashians, we are trying each and every option from push-ups to dieting. But what if there are some smart tips to regulate both of them for exceptional results?
Yes, you’re lucky as we have some secrets for carving a lean, strong, and functional physique for coming season. The authentication of these tips has come from none other than Kyla “The Lean Queen” Ford. So let’s jump right into it:
Make Hydration a Habit
Jal hi Jiwan Hai!
It means water is life. Yes, it is not just used for digestion by our body but is a fat-burning fluid. Further, 70% of the human body is water and therefore, dehydration can leave you feeling physically and mentally wiped out.
“4 liters of water per day. This natural gift helps in flushing unwanted fats and keeps a regulation in the entire body leaving you fresh. The Water also makes sure that you don’t suffer from a dehydration related reduction in performance.”
While you can drink throughout the day but Ford prefers to take it as much as possible before, during, and after meals. Make a habit of carrying the water bottle with you always.
Lean Queen Tip: Though it doesn’t provide any energy and won’t dramatically increase your metabolic rate but is pivotal in suppressing weakness. Try to consume 16 ounces of water before each meal in order to lessen the food intake.
Intense Every Workout to Achieve Lean Body
The biggest obstacle in your ripped body is you only!
Yes, if you want to get a lean and thin physique then leave every exercise winded. Suppose you are doing your regimes in the hypertrophy range of 8-12 sets, then end up the routine with acts like drop sets and negatives.
Ford further manifests the importance of workouts with intensity by stating:
“The Body burns more calories in intense workouts than the normal exercises with longer rest time.”
Some points to keep in consideration:
- It is obvious that you will feel breathless after doing some reps but try to minimize the rest time between each set for maximum results.
- Try to avoid the distractions from the fellow people in the gym.
Lean Queen Tip: It is but natural that your weight lifting power will lower down by the course of time but it doesn’t mean that you will slack you’re lesser rest time. You should motivate yourself to go a step up in the weight bars for the muscle growth.
Be Smart about Cardio
Many of us think that a cardio session is a must for the weight loss and it is a true belief. But if you really want to excel and see the best results, you need to make sure that you’re doing the right training for you.
If we believe Ford then:
“A high-intensity interval regime is far more profitable than a steady-state cardio due to the fact that it reverses up your metabolism and accelerates your body’s ability to burn the fat even after your exercise.”
Lean Queen Tip: You need to be extremely cautious about the gym equipment irrespective of the type of cardio you’re performing.
Eat Whole Food for Wholesome Benefits
Eat an apple a day and keep the doctor away!
You might get these kinds of diet tips from your peers and friends while you’re on a routine. Sometimes it works but often is confusing. Now you need not have to get puzzled as there is a simple answer to it- Whole Foods.
Foods in their natural state are called whole foods. By eating them, you’ll automatically cut the habit of stuffing your belly with the canned foods and progress towards a healthier direction.
According to Ford:
“A prepackaged food has always a risk of soaring blood glucose level and fat, on the other hand, whole foods, being made up of one ingredient will make you feel regular and fresh.”
Lean Queen Tips: Green vegetables, leafy greens, beans, oats, and brown rice are the top picks of Ford in the category of whole foods.
Increase your Protein Intake to Decrease Additional Calories
Want to get slim in hurry?
Add protein in your every meal. It will help you in building the muscle mass. You will be surprised to know that it burns additional calories as it has a high thermal effect. In a nutshell, it can be the number one nutrient for dieters.
A rough calculation:
One 4-ounce portion of chicken contains 28 grams of protein. Make a habit of taking 1-2 servings per meal so that you hit approximately 1 gram of protein per pound of body weight every day.
Lean Queen Tip: According to the muscle-building magazine of Ford, chicken, fish, beef, eggs, and a quality protein powder are the great sources of the protein.
Fuel with Healthy Fats
Many of us have the fat phobia and we are under the impression that if we take fat then it will get accumulated in our body leaving us bulky. But it is not the case and things are not exactly the same.
Yes, fat actually doesn’t hinder our natural body-leaner metabolism. (An excess of fat or calorie intake is a different case). In fact, some fatty acids are essential for the body like omega-3 and omega-6 as they provide a host of health benefits.
As per Ford:
“For a balanced diet and body, it is crucial to get the essential fatty acids as our body cannot produce them naturally.”
Lean Queen Tips: Ford recommends omega rich sources like fish, shellfish, flax, chia, pumpkin and sunflower seeds, leafy green vegetables, and a supplement with good fish oil.
Get Serious about Sleep
Now, how can sleep help in weight loss?
Okay, let’s see what Ford has to say about the connection between sleep and weight loss:
“It’s mandatory to take at least 8 hours of sleep to recover otherwise body will go in the stressed state resulting in increased cortisol levels and other hormonal imbalances. Lack of proper sleep also increases hunger and cravings and may tempt some people to take extra carbs leaving them fat.”
Lean Queen Tips: There are some smart sleep tricks like keeping your sleeping place cool, dimming the lights of bedroom an hour prior going to nap, and turning off all electronics to get full recovery.
Discard the Mindset of Go All or Nothing
We all have an off day in our life where we are too busy or not in a mood to make it to the gymnasium. Shut out the mentality of go all or nothing from your mind and do the thing which is at your whim.
As Ford says:
“Don’t expect miracles if you’re not persistent with your training or diets.”
You can focus on any particular muscle group and there are high chances that you will end up doing the whole session. The best part of this is: you are at least in the fitness mindset which is crucial for success.
Lean Queen Tips: Take selfies every two weeks to check the progress and to stay on track.
Now it’s your turn:
You have just seen the 8 secrets of the lean queen for weight loss…
Now it’s time to imply these tips in your daily life and share your feedback.
The first step?
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