Tips To Get Lean For Summer
With spring upon us, people have been asking me how to quickly lose that stubborn belly fat. Diet and exercise will forever be the proper answer to this question, but if you need a little nudging in terms of diet, the following is my personal fat reduction plan.
1. Limit Carbs
Limit carbs to post workout (excluding fruits and veggies). Aim for about 60g of good quality carbs – oatmeal, potatoes, etc. If not working out I have them at breakfast.
2. Diet Rich In Protein And Good Fats.
By good fats I mean the oils contained in nuts, avocado, seeds etc. Olive oil is great – so is Enova and Macadamia.
30-minutes at moderate intensity at least 3 times a week. Try walking at a brisk pace on a steep incline. Aim for a heart rate that is stable at around 130-150. If you are so daring, incorporate High Intensity Interval Training (HIIT). This is moderate cardio followed by bursts of full intensity cardio.
4. Two Servings Of Fruit Per Day.
Try 100g of blueberries at breakfast and 2oz of banana before/after a workout. Blueberries facilitate fat loss and the potassium in bananas is great for tight muscles.
5. Unlimited Greens.
Leafy greens and fibrous veggies are more filling. Broccoli and asparagus are excellent choices.
6. Eat Frequently
Eat 5-6 meals a day spaced 3 hours apart, no more than 5 hours apart. Keep the meals small but nutritionally rich.
If you struggle, remember – a cheat won’t kill you. It provides a psychological break to dieting and it also boosts your metabolism by shocking the system. You may actually find that you come in lighter after a cheat meal. Once a week is okay. However, make it regular portions.
2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE
2011 NANBF Probody Solutions Natural
1st Place Open Short Class
2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED
Jon-Carlo Astorina is a Team JBT Athlete
See More: http://www.nationalgym.com/
JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominaent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.
JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in four drug tested bodybuilding competitions, earning his Pro Card at his last competition. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).
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