The 5 Strategies For Building A Lean & Chiseled Physique Working Out Less And Eating More
If you’re frustrated by a lack of results in the gym, and have ever struggled to achieve the lean, chiseled body you want – then this article is for you.
Here’s the (un)fortunate truth: you’re likely WAY overcomplicating fitness and dieting.
Getting in shape and building the body you want isn’t a complicated process, where you have to agonize over every calorie you eat and waste away on treadmills doing hours of cardio.
You don’t need to make fitness the center of your life; you can still build the body you want in the time you have by following these 5 simple strategies:
STRATEGY #1:
SKIP BREAKFAST AND PUSH YOUR FIRST MEAL BACK 6-8 HOURS AFTER WAKING.
This is called “intermittent fasting” and it’s going to make sticking to your diet effortless!
By pushing your first meal later into the day (with black coffee and strategic fruit snacking to make it easier), you create room for huge, enjoyable meals.
Intermittent fasting has a ton of awesome health benefits, and best of all, while you’re fasting, this puts your body into the ultimate fat burning state.
STRATEGY #2:
ONLY TRAIN 3 TIMES A WEEK ON NONCONSECUTIVE DAYS.
When it comes to training, less is more. So many people hit the gym 5+ days a week with the goal of blasting a muscle group with tons of pump training.
Not only is this a flawed training model, this is going to take up a lot of your lifestyle. What’s the point of building a great body if you can’t enjoy it?
Only training 2-3 times a week (which I like to call “Minimalist Training”) allows you to make incredible strength and muscle gains, because you’re giving your central nervous system time to recover in between training sessions so you’re hitting each workout feeling fresh and powerful.
STRATEGY #3:
FOCUS ON BUILDING STRENGTH (IN THE 4-10 REP RANGE) THROUGH REVERSE PYRAMID TRAINING.
The real secret to looking amazing is becoming very strong for your body weight. Or in other words, increasing your relative strength.
What’s more impressive: a guy that weighs 225 lbs and can bench 315 lbs or a guy that weighs 170 lbs and can bench the same weight for reps?
I’d vote the guy who weighs 170 lbs… With that kind of strength, combined with a low body fat, your physique will blow everyone away.
My favorite protocol for gaining insane amounts of strength is Reverse Pyramid Training. This lifting protocol is comprised of starting with your HEAVIEST work set first while your fresh and fully capable. The weight will then become progressively lighter as you become more fatigued. This allows you to milk out as much muscle growth as possible within the 4-10 rep range.
STRATEGY #4:
PROGRESSIVE OVERLOAD ON THE KEY LIFTS THAT CONTRIBUTE MOST TO AN AESTHETIC PHYSIQUE.
The #1 driver of muscle growth is progressive overload, meaning you need to be lifting more and more weight overtime. This gives purpose to your workouts – each should build on the last.
With Kinobody, the goal is to get stronger each workout on the “key exercises” that translate into the perfect aesthetic proportions on your body: the square “armor plated” chest, V-shaped back, full rounded shoulders, and rock hard arms.
These include (but aren’t limited to) incline bench press, weighted chin ups, and standing overhead press.
STRATEGY #5:
SKIP THE CARDIO
To lose body fat, you need to eat less calories than your body burns. It doesn’t matter how much cardio you do or intense exercise. No calorie deficit = no weight loss, period.
Eating in a deficit is MORE important for fat loss than spending hours every week trying to burn off a meager few hundred calories.
Case in point: you don’t need cardio to get shredded.
(Do you see how we can use intermittent fasting (Strategy #1) to make eating at this calorie deficit more enjoyable and easier to stick to?)
how you can apply these
strategies to get fast results
Applying these 5 Strategies is going to put you ahead of 90% of gym goers and help you achieve your goals faster than any “cookie cutter” BroScience-based magazine workout ever would.
The question now is – how do you start implementing them effectively into your training and diet regime?
First we need to figure out where you’re starting from.
To do this, we created a free “Physique Builder” tool with a handful of quick questions to assess your current physique (regardless where you’re starting from).
Once you know where you’re starting from and where you’d like to get to, it’s simple to outline what you need to do to get there.
With this information, you can start on the right path to achieving your fitness goals faster than you ever thought possible…
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
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