8 Secrets for Lean Abs and a Sexy Butt

​Are you beach body ready yet? Holiday season is on the doorstep and if you feel you have room to grow in that area, it's well time to change the gear and go all out.

Let's clarify something. If you haven't done anything this year, don't expect miracles in a few weeks. However, now is always the best time to start working towards that desired body, so if you want to feel at least a little better in bikini this year, it's not too late to start.

If you have been working for that dreambody for a while and still not fully happy with the results, this is not the time for quitting. It's time to maximise your fat burning potential. It may sound tricky or complicated, but it’s not and there are a few simple steps that can help you.

Stop focusing on the quick tricks. Learn the 8 secrets to long-lasting change. ​

1. It’s H2O Awesome 

You need to make sure that there is plenty of water in your diet and you should be really aiming for 2-3+ litres on a daily basis, depending on your activity levels. As well as hydrating your body it helps you achieve your nutrition goals, your digestion and yes, burning fat.

​But that’s not all, because water also fills you up and stops you from eating too much through the day. So, every time you eat make sure you’re having a big glass of water as well. 

2. A Little Is Better Than Nothing 

​People are often stuck in the mindset that if you can’t do all what you planned, there’s no point in doing anything. This couldn't be further from the truth and even if you don’t have the time or don’t feel up to completing your full work-out you should still do something, anything!

Think of the whole point of exercising. You are trying to increase your calorie deficit for faster results. Whether you perform everything you planned or just do half of it, you will still earn some extra on that deficit as opposed to doing nothing.

On another note, after a couple of reps your body will probably kick-in and find the energy to do the full routine anyway and even if that's not the case you’ll still have stayed on schedule.

3. ​Sweet Dreams

It's important to get the right amount of sleep if you want to lose weight. You need to focus on your recovery as much as on your actual fitness routine. Not getting enough sleep will lead to changes in hormone levels and cause a ripple effect as well as food cravings. Everybody is different but an adult's body need about eight hours every single night. Also, just with many other things in life, quality counts too!

4. Fat Won’t Make You Fat 

You may have been convinced by all the conflicting info available, that eating fat will make you fat. It's not entirely true, some fats are good for you like omega-3 fats. What's important is how much of it you include in your diet.

Of course, fat is the most calorie rich macronutrient, so you'd like to keep your consumption in control, but there are vitamins that won't get absorbed in your body if you don't eat enough of the good fat. Vitamin D is a prime example and one that many Brits can become deficient in.

If you still aren't convinced, at least try a fish or seed oil supplement to get the benefits of healthy fatty acids.

5. Don’t Take It Easy

On days when your body is craving your workout and you feel full of energy, make sure you workout until you are wiped out. Not literally but ensure you haven't got anything left in you when you finish your session to maximise its calorie burning potential.

Pushing your body to its limits occasionally is beneficial for fat loss as your body will be using more energy (e.g. calories) for your recovery. Just focus on sticking to your meal plan and don't eat more than you were intending to.

You can spice up your workouts with supersets, circuits, dropsets and intervals.

6. Kick Cardio Sessions Into High Gear

Talking of intervals. Rather than going always slow and steady with cardio, switching it up with high intensity sessions will have more benefits not only for your fat loss goals, but for your cardiovascular fitness too.

Have you ever thought of why CrossFit athletes look so ripped? Besides keeping up with their nutrition the workout their bodies at every intensity level imaginable to maximise the efficiency of their workouts and their body.

Including short bursts of exercise at a very high intensity into your usual routine has been proven efficient in many areas of fat loss and beneficial for obese people in decreasing visceral fat in their body.

Add at least two maximum 20 min high intensity sessions to your cardio routine, but even doing only 5 mins every day as hard as you can have great effects.

7. Add A Little Extra Protein

If you’re looking to get lean and mean with sexy abs and a great butt, you need to make sure that you are putting that protein in your diet. You should be aiming for about 1 gram of protein for each pound of body weight every day.

8. Forget The Diet Fads

​All you need to do to make sure that your diet is on track is to eat whole foods. Foods in their natural state that haven’t been processed will provide the benefits that your body needs for weight loss and muscle building.

Forget about quick fixes and fads that promise results in an unrealistic timeframe and instead take care and nourish your body so it can perform at its best.
 
You may not have enough time to shed all the extra weight now, but losing about 1-2lbs per week can still get you amazing confidence boost for the holidays and motivation to keep going until you achieve your desired body.

Have any questions on would like to learn more how my online coaching services can help you get closer to your fitness goals? Feel free to get in touch!