You dream ofhave a perfect body ?
Do you tell yourself that it’s going to be too complicated, that you’re going to have to deprive yourself and spend your time at the gym?
Think again: you will be able draw the body you always wanted proudly display without making all these sacrifices.
So, we’re still going to qualify the thing: yes, certain things will have to be implemented, but nothing insurmountable and above all nothing restrictive.
In this article, we will explain to you in nine steps how you should go about draw you a dream body. Let’s go !
You need to increase your protein intake
This is a very important first point: you must increase your protein intake. Protein is essential for your body’s cellular structure and when you’re working out.
If you’re losing muscle, roughly, you need one to two grams of protein per pound of body weight.
Lean muscle is when you’re going to burn body fat. Your body is constantly evolving, it will alternate phases of development when you do bodybuilding and moments of recovery.
For this, your body makes what you need from the proteins present in your body.
As a result, you better understand why increasing your protein intake is essential: quite simply because you will need it and your body draws on muscle proteins to be able to synthesize them.
Without it, you will lose super important resources and your mass gain will not be at the top.
Take quality protein
We have just seen it: your protein needs will increase so that you can draw a perfect body.
For that, you need to multiply the protein sources. You can eat foods that are high in protein and low in fat, such as chicken, fish, and dairy products.
Prepare meals where you combine protein with vegetables.
Do not hesitate to take Alpha Whey to maximize your quality protein intake.
Plan your meals properly
What to take before training?
Before training, focus on carbohydrates and proteins, the ideal being to combine the two.
To maximize energy intake, it is recommended that you take between 50 and 100 grams of carbohydrates and between 20 and 30 grams of protein an hour before your workout.
You can also have two to three tablespoons of oatmeal to top it off and get ready for your workout.
You can also follow our nutrition program!
And after training?
The Whey protein we just told you about is the ideal dietary supplement to take before a workout.
This is really when it will be at its most useful, since it will allow your body to have even more protein that your body will be able to draw on during exercise.
Reduce your carbohydrate intake
We agree: carbs are super fuel when you’re cutting muscle, but to burn fat and shape your perfect body, you need to have more moderate carb intake than usual.
When the stocks of carbohydrates are exhausted, your body will directly go to dig into your reserves to find the energy it needs.
It is considered that you need roughly a kilo or even a kilo and a half of carbohydrates per kilo of body weight each day.
Here’s what we advise you to do: reduce the volume of carbohydrates present in your diet and put the package on what are called long chain carbohydrates, i.e. rice, oatmeal and all the other foods that will give your body energy and fill you up long enough.
Consume good fats
Carbohydrates, proteins and lipids are the three macronutrients that our body needs daily to function normally. Our body is able to produce its own carbohydrates.
In contrast, proteins and fats come from food. To draw you a perfect body, healthy unsaturated fats are super important. They are the ones that allow the secretion of testosterone.
Too often we tend to consume a lot of bad fats. To achieve your goal, remember that the quality of what you eat must absolutely take precedence over the quantity.
We give you some examples of what you can eat and which will be particularly beneficial to you:
- fish, such as cod or salmon;
- vegetable oils such as olive oil or linseed oil;
Do not deprive yourself of fruits and vegetables
Fruits and vegetables contain a lot of vitamins and fiber, which is why they should have an important place in your diet.
Fibers are to be preferred before and after your workouts.
Do not hesitate to consume it regularly.
Make sure to cover your daily caloric intake
Drawing a perfect body necessarily goes through the stage where it receives signals of a caloric deficit.
On the sidelines of that, it must also have sufficient protein intake. The key is to ingest fewer calories than you consume.
Alternates endurance sport and bodybuilding exercises
In order to have every chance of successfully transforming your body, we recommend that you do several kinds of physical activity.
For endurance, you can go for a brisk walk, run or swim.
To build your muscles, we advise you to do several exercises. We will take the time to explain them to you.
The bench press
The bench press, which you will often find under the name bench press, is a classic exercise in the world of bodybuilding.
Whatever your level, you can practice it without problem.
It has several advantages:
- it’s a polyarticular exercise, in other words it’s an exercise that will use several joints at the same time and that will allow you to burn a lot of calories;
- the bench press strengthens the pectorals, but also the biceps, triceps, abdominals and shoulders: it is therefore a very complete exercise;
- the bench press is great for working on your balance, gaining endurance and strength.
It’s an exercise that we really recommend to you to draw a perfect body.
High intensity interval training
High Intensity Interval Training (HIIT) improves your cardiorespiratory capacity.
The principle is to alternate phases of very intense activity and periods of lesser intensity.
Sessions usually last between 10 and 30 minutes. Even if it’s short, it’s more than enough to have a positive impact on your health.
To draw you a perfect body, it is also a great exercise, because it allows the maintenance and even the development of muscle mass.
Much like the bench press, the burpee works the whole body. Its principle is to chain several rapid movements, for example a squat, then a plank, then a push-up and finally a squat and a vertical jump.
By repeating this exercise, it will allow you to do what it takes to draw you a perfect body.
This is what the burpee will work your muscles:
- arms: the deltoids at the level of the shoulders, the biceps for the forearms and the triceps for the back of the arms;
- legs: the jump and the squat will allow you to develop the hamstrings, calves, glutes and quadriceps;
- trunk: doing burpees helps to strengthen the abs, but also the pectorals in the chest, thanks to the sequence of lying position and squat position.
Make sure you take your time
This is advice that may seem trivial and yet it is super important. You have to take your time well.
Recovery is essential to achieving your goal of having a perfect body.
Give yourself breaks between each training session, rest well and make sure you have a restful sleep.
It is estimated that breaks between 24 and 48 hours allow the muscles to recover optimally, so above all do not deprive yourself of it.
For sleep, sleep at least eight hours each night, it will allow you to recover, but also to be in great shape for your upcoming workouts.
Here is what we can give you as advice to draw you a perfect body. If you follow these recommendations, you’ll get there, that’s for sure.
It will take some time and patience before you see the first effects, but you won’t regret it.
Keep in mind that you have to have a suitable diet, do endurance and bodybuilding exercises, but also not neglect your recovery.
With the Alphabody community to support you, you put the odds on your side to achieve your goal.
We know it will work, we believe in you and we will help you every day to do what it takes.
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