How To Drop To 10% Body Fat – Part 2

Last week, we discussed the importance of changing your eating habits in order to get super lean. Now, it’s time to focus on the type and amount of exercises you need to perform to achieve your goal, as well as on the impact proper recovery can have on your results.

First of all, you should keep in mind that just adopting a good diet plan won’t help you drop to 10% body fat. Though we stressed that getting this lean is not impossible, it is also not a walk in the park. In other (more dramatic) words, it requires a lot of blood, sweat, and tears.

The bottom line is that eating properly is simply not enough. You can’t expect a miracle if you don’t improve your workouts. Now, we know that everyone thinks that their training plan is great, but this is the point where you really have to ask yourself if your workout is the best it can be. The point is that you have to be aware of your full capacity, meaning you have to make the most of every single minute spent in the gym. Also, you need to rest and give your body time to recover and restore energy.

Since training should serve as a metabolism booster, you have to make sure that your workout is maximally effective. You have to focus on resistance training, as any other type of workout will eventually result in muscle loss. Weight training, on the other hand, will keep your muscles intact and help you get lean.

Experts recommend that you train more frequently, which will be very hard in the beginning but beneficial in the long run. You should train every body part twice per week so that your body would be able to burn more fat and recover more efficiently. When training more often than usual, you should moderate your volume: 12 for chest, back, and quads, and 9 for arms, shoulders, calves, and hams.

As for the rest periods, you should determine the times prior to training. To begin with, you can rest for 2 minutes after squats and deadlifts and 1 minute for other lifts.

Another thing to take into consideration is that you won’t be able to get lean and keep your muscles if you don’t allow yourself to recover properly. This includes getting enough sleep and avoiding stress. While recovery might seem insignificant to you, all your efforts will be futile if you don’t rest and give your body time to heal.

Dealing with stress is also not something you should overlook. Even though it might be impossible to eliminate stress from your life, it’s possible to reduce it to a minimum.

We recommend that you get 8 hours of sleep per night and that you establish a daily routine and stick to it. This means you should get up and have all your meals at the same time each day.

In a nutshell, you have to be committed and disciplined to get your desired results. If you change your diet, effectively work out, and give your body enough time to rest and recover, there’s no doubt that you will achieve success.

Here’s a sample workout plan from Muscle and Strength:

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