It’s winter time, many mammals hibernate for the winter - but not us! Just because the weather is colder doesn’t mean we need to let the good habits go. Remember, summer bodies are made in the winter time. It’s a great time to get yourself right so you can feel confident going into the spring and summer seasons.
Shredding is different for women than it is for men. Physiologically, women do have more fat then men on their bodies. The protocol for getting lean varies between genders.
How Much Are You Eating?
The rule of thumb is that you need to multiply your weight by 10 or 11. For example, if you weigh 120 lbs multiply that by 10:
120 x 10 = 1,200 daily caloric intake
Your daily caloric intake should be 1,200. Not eating enough will not lead you to get shredded. Eating too much will result in excess fat and a bulkier physique.
Drop The Carbohydrates
You don’t want to get rid of all your carbohydrates all together but you do want to cut down considerably. Foods such as pasta, potatoes, rice, and bread can be consumed in moderation. The alternative to white carbs is brown – they too need to be consumed in moderation.
The only difference is that they contain more fiber and digest slower which results in you feeling full for longer. They are still considered carbohydrates and consuming too much can result in gaining fat in places you don’t want it. A great way to see how much you are consuming is to take a log of what you consume. You can do this through the traditional way which is pen and paper or a mobile app.
Add The Protein
Protein, protein, protein! Every fitness addict’s staple. Protein is the building block of muscle. 40% to 60% of your daily consumption should be protein if you are looking to shred. The best protein sources include protein shakes, lean turkey, chicken breast, tofu, Greek yogurt, eggs, quinoa, cottage cheese, and almonds.
There are also enriched protein foods such as protein bars, protein oats, and protein cereal.
