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

IANS | Apr 17, 2020, 07:03 PM IST

There are many cosmetic procedures or supplements available in the market which you can help you get the body you have dreamt of. But this comes with many side effects, are costly and not recommended. Especially consumption over a long period of time. In such a scenario it is always better to opt for something which you can maintain over long term.

Getting a lean body
There`s nothing better than getting a lean body the natural way. "There is a saying `abs are made in the kitchen`. It is absolutely true. Getting lean is the process of building muscles and losing fat simultaneously. It can be concluded that a clean diet and hard workout result into six packs abs. Achieving a chiseled body requires hard-work, determination, and dedication," says Sandeep Shekhawat, Men`s Physique Athlete.

Shekhawat shares tips to help you achieve your desired body, without the use of supplements.
 

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1. Train Hard to Build Muscle

1. Train Hard to Build Muscle

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)
 

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2. Be Focused about Hydration

2. Be Focused about Hydration


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

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3. Watch your Nutrition Intake

3. Watch your Nutrition Intake


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)
 

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4. Never Skip Pre and Post Workout Meals

4. Never Skip Pre and Post Workout Meals

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)

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5. Go on a Cheat Meal

5. Go on a Cheat Meal

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)

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6. Reduce Calorie Intake for Fat Loss

6. Reduce Calorie Intake for Fat Loss

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)

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7. Sleep Well to Achieve Results Faster

7. Sleep Well to Achieve Results Faster

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
 

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8. Eat Healthy Fats in a Controlled Manner

8. Eat Healthy Fats in a Controlled Manner

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

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9. Keep Salt Intake in Food

9. Keep Salt Intake in Food


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

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10. Eliminate Allergens from Your Meal Plan

10. Eliminate Allergens from Your Meal Plan


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