Are you stressed about summer and all those vacations you’ve got planned because you don’t like how you look in a swimsuit? You’re not alone, women the world over (and men too) are bemoaning the fact that they don’t like what they see in the mirror. It’s high time to take matters into your own hands. Follow these 5 steps to get a ripped body that looks amazing!
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5 Steps To Get A Ripped Body
There are safe strategies to shed some serious pounds in a matter of weeks if you’re willing to buckle down and do the work. Think of these strategies as tools to help you achieve your weight loss goals, shedding those pounds for good. It’s all firmly based on how hormones behave.
1. Intermittent Fasting
More than just a popular trend, intermittent fasting is not an eating plan, but a pattern of eating. It’s not about cutting calories, although you automatically will, but more about getting the body in a favorable state to drop weight.
Intermittent fasting (IF) – or time-restricted eating – mimics the effects of calorie restriction without the deprivation, which ultimately, makes calorie restriction an ineffective way to lose weight. Studies have shown that calorie restriction alters gene expression related to metabolism, aging, and disease prevention.
That’s all good and fine if this way of eating were sustainable. Unfortunately, it is not. IF will give you the same results without the downside of calorie restriction.
[Read More: Human Growth Hormone And Intermittent Fasting]
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It’s Easier Than You Think
Don’t panic when I tell you how it’s done. It’s not as hard as it seems. You get used to it quickly. And this is coming from someone who was adverse to skipping only one meal. Begin your IF journey by skipping breakfast. Let’s say you eat dinner at 7:00 p.m. Don’t eat breakfast until 11:00 the next morning – that is 16 hours of awesome fat burning!
Then have your next meal four or five hours later, and repeat the process. Do this as often as you can, but at least three times a week depending on your weight-loss goals. Eat balanced meals that are nutritious, but don’t overthink how many calories you’re consuming. That’s not to say you can eat unlimited calories at each meal.
Overtime, as your metabolism repairs itself, you won’t have a desire to gorge yourself. I’ll gladly add my stamp of approval to this weight-loss technique. There are various ways to implement it so choose what’s right
Why It Works
- Preserves muscle
- Balances hormones
- Increases Human Growth Hormone
- Reduces insulin levels
- Boosts energy
- Supports immune function
- Is anti-aging
2. The Ketogenic Diet
One reason most diets fail is the infamous, hard-to-control cravings. They sabotage the best-laid plans. The Ketogenic diet trains your body to run on a different fuel source – ketones. Ketones are the preferred fuel source as they burn cleaner and longer than glucose. Instead of using glucose as the primary source of fuel, as most of us do, fat is burned instead. This is the ultimate goal of the Ketogenic diet.
[Read More: Keto for Dummies [The Ketogenic Diet Explained]
Once you are firmly in ketosis, you won’t have the hunger and cravings that typically beset dieters. Willpower only works for so long, and eventually, you’ll give into your cravings. They are the nemesis of long-term weight loss. Running your body on ketones eliminates the blood-sugar fluctuations that create, not only cravings, but a myriad of other symptoms that derail your efforts. Test your ketones with this kit.
It sounds much easier to stick to an eating plan when your blood sugar is stable, you aren’t a slave to cravings, and your mood is the best it’s ever been.The Ketogenic diet gives you a one/two punch when it comes to cravings.
Not only are they greatly reduced due to ketone production, but reduced insulin levels also eliminate cravings. You don’t crave sugar when you train your body to run off fat. This is what insulin does when it is too high: you gain weight, you can’t lose weight, and you are always on the hunt for sugar-laden snacks. Sound familiar? Weight loss is just not possible in the presence of too much insulin.
Why It Works
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- Repairs metabolism
- Reduces insulin levels
- Balances blood sugar
- Decreases cravings and hunger
- Eliminates the dreaded weight-loss plateaus
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3. Interval Training
The benefits of interval training are well documented. There is no good reason not to do it. The reasons you should adopt this form of exercise are compelling. Not only is interval training an efficient form of exercise, it doesn’t take much time, requires no equipment, and can be done anywhere.
[Read More: High Intensity Interval Training Workouts [Lose Weight & Keep It Off]
Intervals force your body to use fat as a preferred fuel source, just as the Ketogenic diet does. And the benefits continue long after your exercise session is over. This is how it’s done – alternate intervals of intense activity with longer rest periods. Don’t spike your heart rate longer than 30 seconds, and rest for at least one minute.
These numbers aren’t set in stone, but you get the idea. You can perform intervals by sprinting, cycling on a stationary bike, lifting weights, or calisthenics. More than eight intervals are not necessary. You won’t see the results with traditional cardio that you’ll see with high intensity interval training.
Why It Works
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- Boosts HGH
- Reduces insulin levels
- Increases testosterone levels
- Increases metabolism
- Burns fat and increases muscle mass
- Increases fatty acid mobilization
- Sustainable
- Changes the way calories are burned
- Improves body composition
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Do you see the similarities in these strategies? It’s all based in balancing hormones, and getting the body into a state where fat-burning is possible. Any technique that doesn’t do this will be ineffective, at least, long term.
4. Optimize Thyroid Function
Don’t try to swim up stream. You’ll wear yourself out. You can do IF, the Ketogenic diet, and interval training till the cows come home. And you’ll see positive changes for sure, but until you optimize your thyroid function, you won’t see the results you desire. I’m keeping it real here!
You can get your levels tested online at TrueHealthLabs.com without a doctor’s order. It’s perfectly legit. Make sure to get you TPO antibodies and Reverse T3 tested along with the other markers. Results need to be read from a functional level. You don’t want to be considered “normal” based off ranges determined by those who levels aren’t optimal to begin with.
Feel free to contact me, and I’ll send you the ranges. If you’re over 40, have been through multiple pregnancies, and have any of the symptoms of decreased thyroid function, consider getting your levels checked.
Optimal thyroid function is vital for a well-functioning metabolism, sound mental health, and good digestion. An that’s just for starters. If any of these systems are off, your efforts to lose weight will be hindered. A properly functioning liver and microbiome are necessary for thyroid hormone conversion so work on both these areas to optimize your levels.
Get your thyroid levels tested here
Why It Works
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- Boosts metabolism
- Balances cortisol and insulin levels
- Balances progesterone, estrogen, and testosterone
- Promotes good sleep
- Aids digestion
- Balances the nervous system
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5. Good Nutrition Is Key
I know you’ve heard this ad nauseum, but adequate nutrition, is particularly important when you’re intermittent fasting. You can easily become potassium depleted if you’re not eating enough greens. I add spinach or other greens to my smoothie to ensure I’m getting enough. Plus, you need the vital minerals and fiber vegetables contain.
Have a least one big salad with one of your two meals. A trick I like when fasting is to add apple cider vinegar to my water. It helps in mineral absorption, and this could be minerals from the meal you ate the previous day.
Electrolytes and magnesium are also super important. I add both of them to my drinking water, and sip throughout the day. Low potassium, magnesium, and electrolytes will make you feel terrible.
Fat is also essential when you’re fasting. You’ll be uncomfortable if you don’t eat enough fat at meals. I can really feel it on the days I neglect getting adequate greens and fat. Now I make sure I’m eating enough. It makes all the difference.
Why It Works
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- Satiates and satisfies
- Vital for all bodily functions
- Co-regulates ATP and energy production
- Necessary for cells to function properly
- Fuels muscle growth
- Nourishes the thyroid
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Consistency Counts
We all know the power of consistency. It yields results. That’s not to say we are striving for perfection. Don’t do it – it always backfires. Do the best you can with implementing these techniques into your daily routine. If you can’t do it one day for some reason, don’t beat yourself up, just begin again the next day!
Key Points
While it’s true there’s no magic weight-loss pill, there are strategies that work to repair metabolism, balance hormones, and burn fat. The best thing about these strategies is they work in conjunction with each other. Do them all and see your results skyrocket. The combination is the secret sauce.
Are you ready to get a ripped body quickly? What strategies do you have in place to get there? Let me know in the comments:)
References:
(1) US National Library of Medicine National Institutes of Health: Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss
(2) NIH National Library of Medicine: The role of intermittent fasting and meal timing in weight management and metabolic health
(3) US National Library of Medicine National Institutes of Health: Intermittent Fasting: Is the Wait Worth the Weight?
(4) NIH National Library of Medicine: Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets
(5) RUETERS: Interval training burns off more pounds than jogging or cycling
(6) NIH National Library of Medicine: Thyroid function and obesity
(7) American Thyroid Association: Thyroid and Weight
(8) healthline: Short and Sweet: High-Intensity Workouts Help Speed Up Weight Loss
(9) HARVARD T.H. CHAN School of Public Health: Diet Review: Ketogenic Diet for Weight Loss
(10) US National Library of Medicine National Institutes of Health: Ketogenic diet for weight loss
Disclaimer: This article is strictly for informational purposes only and is not intended to be medical advice. Please be diligent and always do your own research in regard to any material I present on this site. I claim no responsibility for any distress, whether it be physical or emotional, that may occur as a result of the information you obtain from my blog.