TIPS!! How do I finish toning up for a trip? Details below!?

[creativeusername95]

I work out a lot.. My work outs consist mostly of lifting, some plyo, and some cardio. I am pretty fit and very active.. I don't mind sweating, I love to work hard and push myself to the limit. I'd like to cut some fat for my upcoming beach trip.. Any suggestions?

[Daniel121]

She lifts ♥

Cutting fat is all about diet and muscle retention. Try to push up your lifts whilst cutting, though maintaining them is more likely if you've been training for a while. Whilst in a calorific deficit if your lifting maximally you will need to take longer rest periods between working the same muscle group to allow your muscles to fully recover (More rest days :/ I know, i know) Eat a high protein diet to retain muscle mass and increase metabolism (muscle/protein takes up to 25% of ingested calories to digest). To cut cravings monitor the glycemic index of your food sources and try to lower carb intake as much as possible. Before the trip lower your salt intake as much as possible to reduce any possible puffyness from water retention. Personally I use intermittent fasting in 16/8 or 19/5 time frames which has it's benefits as well. Best of luck

[creativeusername95]

Can you explain the intermittent fasting more in depth? When to eat and what? Thank you for your in depth answer :)

[Daniel121]

Ah now that’s the brilliant part, IF doesn't tell you what to eat only when to eat. You’re not starving yourself but you are fasting for at least 16 hours, you then have an eating window of the rest of the 24 hours period -so 8 hours or less. You should still focus on eating right –so high protein low carb and low GI and of course get the greens in. There are also other notable benefits including a boost in HGH if you lift at the end of the fasting period before you break the fast –though this needs to be balanced against possible reduction in strength due to low energy when training. It also increases insulin sensitivity and is said to improve muscle retention but the science goes over my head. I also find it easier to stick to a lower calorie diet in this fashion –if you start your eating window late in the day at around 12-15:00 and do your resistance training mid window then you can also have a post workout meal full of protein to help your muscles recover.

[Daniel121]

You can then do cardio after your last meal of the day to keep you from wanting to eat. Also not eating in the morning is easier for me than not eating later in the day when I’ve already broken my fast

[Scottsilver89]

Hey sounds like you've really got a great workout ethic!! way to go!! so it doesn't look like you're going to be able to up your lifting... if your after fat loss you gotta overload your system... so do what you normally do... plus!!
the other way would be to check your diet you might be able to cut out something to help you... I know when I cut out chocolate about a month later I had a six pack... so it would be easiest if you had something naughty like that or alcohol...
otherwise its looking at your overall diet seeing if you can lose something from your evening meal maybe?

[Catie101]

make your diet strict. cut your sugar down to less than 30g per day (the less the better) and try to make it natural sugars you are consuming not added (e. g. fruits, whole grains, yogurt-without added sugar, etc.), and only stick to complex carbohydrates, not simple carbs.

[creativeusername95]

Thank you!

[BertMacklinFBI]

diet that's about it. you seem to be good on the physical workout already. just really watch that diet.

[creativeusername95]

Thank you! Would it be a good idea to go on a protein shake only diet until the trip?

[BertMacklinFBI]

it is a really good idea to do that because you will lose weight but its hard as well lol. I do protein shakes for the first half of my day and then eat solid foods the last half. from your profile pic damn you cute!:D haha

[creativeusername95]

Thank you (:

[Jsmith123]

Try using bodybuilding. com. It has all the answers really

[Daniel121]

If you can sift out the bro science, yeah