Lockdown Fitness Goals: How to get a chiseled physique; top 10 tips

Build up the muscles by simulatenously reducing fat. The more fat you burn, the more ripped you will look. You can get better results by increasing lean mass. Heavy lifting with low reps is recommended to carve your abs. TIP - In addition to weight training or heavy lifting, you should focus on cardio sessions, for 40-60 minutes. (Photo: Pixabay)  

Muscles can`t be built without hydration. If you want to get results at the fastest possible rate, drink as much water as you can. Hydration can assist you in many ways by increasing metabolism, reducing food cravings, reducing the chance of overeating and washing away toxins. TIP - A person`s metabolism, diet, weight, and workout influence his /her hydration needs. You can judge hydration by observing the colour of your urine. If it is clear or pale, you are doing well. Photo: Reuters

You must have an eagle`s eye on portion intake. Your diet should be a combination of protein, carbs and fat. Always keep your protein intake high to help muscles grow and avoid early hunger. Don`t underestimate your portions because every calorie counts. TIP - Always prefer to sauté your food in olive oil or avocado oil (if available). Avoid calorie bombers like alcohol, heavy dressings, fried food, or dessert when you dine out. (Photo: Pixabay)  

Pre and post workout meals act as a power booster for a body. Without pre-workout meal, you won`t be able to do high intensity cardio and lift heavy weights that require a lot of power. A post workout meal is essential to repair your broken tissues, repairing muscles and preparing you for the next session of workout. TIP - Take a combination of protein and carbs as a fuel to your body.  (Photo: Pixabay)

Usually, people in the process of toning avoid eating junk food and can last on diet meals for years. But this is really a myth that you cannot eat junk or cannot have cheat meals. Cheat meals are good to increase your metabolism and maintain the body`s leptin (Leptin is a hormone that boosts metabolism in a human being) level. TIP - Maintain the gap of 15 days after having one cheat meal. (Photo: Reuters)

Calorie intake is essential to watch whatever is your goal , and if your goal is to become chiseled, then it is must observed very minutely. It`s important not to completely cut calories from your diet because too low an intake may end up in losing lean mass. On the other side, high intake of calories results in fat storage. TIP - To make the process of calorie reduction more sustainable, you need to keep an eye on low calorie intake for 3-4 weeks continuously. If you feel like you are starving and have trouble in following this diet, then increase the intake. (Photo: Reuters)

When you are sleep deprived, your metabolic rate gets reduced, this increases the chance of obesity. A sound sleep is essential to have control over binging at night. TIP - For an energised workout you need to have atlas 7-8 hours of sleep. Photo: Pixabay  

Some people think that fat means getting obese. It all depends on which diet you are following and which type of fat you are consuming. Unless you are following high fat diet, KETO, you should observe your overall fat intake and focus at fat loss. TIP - Stick to unsaturated fats which are healthier and help you feel satisfied for longer. Photo: Pixabay

It is a fact that salt causes water retention in the body. Do not completely remove sodium from your food. But the matter is to avoid any extra intake of sodium other than your meals. TIP - Do not ever try to remove salt from your food. If you do this, your body will end up struggling to retain water. Photo: Pixabay

If you want to get chiseled in very short span, you must eliminate dairy or other milk products from your diet. Also cut gluten based products completely to see sharp results. TIP - Add apple cider or pink salt for seasoning. Photo: Pixabay