What Is The Best 8- Week Diet Plan For A Summer Ready Body? TOPIC: What Is The Best 8- Week Diet Plan For A Summer Ready Body? The Question: The summer is steadily approaching and now is the time to start getting ready for those three beautiful months when everyone will want to have their tops off. What is the best 8- week diet plan for a summer ready body? What supplements would work best for this 8 week plan for a summer ready body? What are the benefits of this plan? Would it work for everyone?
Gain Mass 12 Ways to Build Muscle with Your Diet Maximize your gains and fuel up for a hard workout with these nutritional maxims. A quality diet that is conducive to building muscle and strength is often the most neglected part of any weight training regime. A weight loss study conducted by Ray Wu showed people who posted progress photos, lost 1.2lbs per week compared to 0.27lbs for those that didn't share.
Show off your knowledge to the world! The Winners: Prizes. Most people know that an effective diet is key to getting into lean shape. And most people know that in order to lose weight, you must burn more calories than you consume. But that is about as much as many people know.
Even many bodybuilders make many mistakes which hinder their progress. Many others get no results at all when using similar diet protocols. This article will help you to avoid many of the common mistakes made, and get the best possible results for a summer- ready body.
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Diet. What Is The Best 8- Week Diet Plan For A Summer Ready Body? Before getting to the actual diet, there are many things that need to be covered. The mechanisms behind successful fat loss are just as important as the diet itself. By understanding these, you will be able to tell which diet plans will work well, and why other diet plans which seem to be good, are not really that great at all. Some Fundamental Principles & Concepts. Common Mistakes: There are many common mistakes that can hinder fat loss results. Some of them are a result of poor information.
Others are simply a result of negligence; it is easy to make some of these mistakes without even realizing it. I myself have made some of them, and did not realize it until they began to cause problems. Not Eating Enough: Not consuming enough food, or enough of the right foods will hinder your fat loss goals in many ways. The fewer calories you consume, the more efficient your metabolism becomes. In most cases, efficiency is a good thing. In this case, it is not.
- The Cardiac Diet is actually a simple program that has been known by many other names. It has been known as: American Heart Association 3 day.
- No by virtue of the fact that muscle weights 3X fat.
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If calories levels are too low, your muscle tissue stands a much bigger chance of being burned for energy. Decreased calories can also significantly reduce performance in the gym.
Eating Too Much: Eating too many calories, or too much of the wrong foods is just as bad. On one hand, eating more will cause your body to burn more total calories, and will make your metabolism more inefficient. However, this is a tool which must be used intelligently; it does not mean you can eat as much as you want. Not Eating Frequently Enough: Nearly every bodybuilder understands on some level that eating smaller, more frequent meals is important.
There are some that know it is helpful, but are unaware of just how important it really is. Even worse, there are some who stubbornly believe that it does not matter. Maintaining a supply of protein is crucial for building muscle, and it is very important for fat loss & preventing muscle loss as well.
The body cannot store protein for future use, so providing a steady stream of amino acids is extremely important. Too many people think in terms of daily energy balance. They think of calorie per day, or grams of protein per day, which is plain silly. Why not count in calories per 2 and half days, or grams of protein per week? It makes just as little sense.
Eating frequently is important for providing your body with just enough nutrients it needs at that given moment. Thinking In Terms Of 2. Hour Energy Balance: Too many people think in calories per day, total carbs per day, or grams of protein per day. Your body however, does not share this same though process. When you consume food at any time, your body will use what it can, and store the rest as fat. Amazingly, many people who know this still pay little attention to moment- to- moment energy balance.
They consume a large part of those during the time of day when they are less needed. Later on, when their body needs, and can use carbohydrates, less are consumed. Glycogen stores do not get replenished to the same degree. Some protein ends up being burned as energy, because sufficient carbs were not available at that moment.
However, extra muscle tissue was lost, and less fat was burned. Possibly little to no fat may have been burned. Moment- to- moment, or hourly energy balance is much more important that daily energy balance. Their reasoning behind this is that 'lots of people' 'get results', by only eating 2- 3 meals per day. This is ridiculous, and is like saying that because some people can score decent grades on tests without studying, that studying is not important for doing well. Not Paying Attention To Meal & Nutrient Timing: As mentioned before, the amount of food consumed at any particular time is an important concept.
Similar to calorie needs at any given moment, the body has specific needs for certain macronutrients at any given movement. There are times when carbohydrates are more ideal, and there are times when fats are more ideal. Not paying attention to this, and thinking that you are good to go just because you met your macro. Quotas, is another mistake. Consuming Too Few Carbohydrates: Very low carb, or ketogenic diets are a fairly popular method of weight loss. While people do get results with these types of diets, they are neither necessary, nor ideal for fat loss.
Again, something may 'work' for some people. But that does not mean it is ideal, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat.
Having a certain level of carbohydrates in the body is also important for sparing muscle tissue from catabolism. Carb cycling can be an excellent method, if used intelligently. But drastically reducing carbs yields many more drawbacks than possible benefits. Not Consuming Enough Fats: Even people who understand the importance of fats in the diet sometimes unknowingly reduce fats way too much when cutting. Therefore, it is important to pay special attention to fat intake to ensure that you are getting the optimal quantity and types of fat. They are important for metabolic function, skin health, immune health, and many other things. Essential fatty acids, especially omega- 3 fatty acids, are largely responsible for many of these benefits.
Fish oil, which contains the omega- 3 acids DHA and EPA, can provide some outstanding benefits for anyone trying to get the best possible body for summertime. More information on that will be given later. View Fish Oil Products Sorted By Top Sellers Here. Not Drinking Enough Water: It would be hard to find a bodybuilder who did not know the importance of consuming sufficient amounts of water. However, it would be rather easy to find one who did not actually consume enough. The biggest reason this happens comes from relying on thirst. In many people, the thirst mechanism is not a reliable measure of when water is needed.
As a general rule, your urine should stay clear or a very light yellow. If it starts to significantly darken, it could be a sign of dehydration. Water: The Macronutrients: Here we will briefly cover the macronutrients, their role in the body, and basic consumption guidelines. Protein: Proteins are made up of amino acids, and are used to build nearly every tissue in the body, including muscle. There are 2. 0 main amino acids, 1. Therefore, if you are lacking in just 1 essential amino acids, results can be hindered. To ensure that you get all necessary amino acids, consume a variety of protein sources, ideally with one of those being from meat.
For a 2. 00 lb person, this is 2. With proper nutrient timing, muscle mass can often be built with less.
However, slightly higher protein intake offers further benefits for fat loss, including hormonal benefits, increased thermic effect, and better maintenance of muscle mass while on a diet. Good Protein Sources: Carbohydrates: Carbohydrates are the prime source of fuel for exercise, as well as for the brain and nervous system. Carbohydrates are used to replenish glycogen stores, which is important for providing the body with a store of glucose. Aim to consume 3. Good Carbohydrate Sources: Whole grains. Oats. Fruits. Fibrous vegetables.
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Starchy vegetables. Whole grain pastas or breads.
Sprouted breads. Fats: Fatty acids are an essential nutrient in the body. With regards to fat loss, they are especially important for hormonal production, including testosterone and thyroid hormones.
They also play roles in protein synthesis, immune system health, skin health, joint health, and much more. Some of the fats can come from saturated sources, but ideally limit this to one- third or less of total fat intake. Aim to consume 2. Good Fat Sources: Fish oil. Flax seeds & oil. Olive oil. Fish. Nuts. Coconut oil. Avocados It can be hard to consume all of your fats from these sources.
Eggs & lean meats are ok as a source of fat, but make sure that these make up the smaller, rather than the larger share of your fat intake. Hormones That Influence Fat Loss: Testosterone: Testosterone levels are important for building & maintaining muscle, as well as influencing fat loss.
You can help to maintain ideal levels by consuming sufficient fats, getting enough rest, and by using certain nutritional supplements which will be discussed later. Insulin: Insulin is a double- edged sword.
It is essential for protein synthesis and facilitating the uptake up nutrients into muscle cells, among many other things. High levels at certain times are desirable. A low/moderate, constant level is desirable most of the time.
Nutrient timing is key to having optimal levels of insulin at the right times. Cortisol: Cortisol is a catabolic hormone which helps to break down fat and muscle into glucose.
High levels trigger muscle breakdown much more than fat. Certain levels are necessary for health & balance. Glucagon: Glucagon is a catabolic hormone which triggers liver glycogen breakdown, and in come cases, protein breakdown.
Workout Routines - Best Weightlifting & Bodybuilding Programs. Once you’ve decided that you want to build muscle, lose fat, increase strength or improve your body in any way, the first subject that always comes up is weightlifting workout routines.
In order for you to get the best results as fast as possible, you must make sure your workout routine is designed specifically for you, your body, your experience level, and your exact goal. The problem is, there are a ton of different weightlifting factors to set up, and a ton of conflicting, confusing and all around horrible advice out there about how you should do it. Seriously. Just spend a few minutes searching around online for workout routines and you’ll come across thousands of different weightlifting and bodybuilding programs, plans, schedules, splits and methods that your head could explode.
I’ve been there before, so I know exactly how annoying it is. That’s why I want to eliminate all of your confusion about workouts and programs right now by taking you through a FREE guide that will cover every major factor of weightlifting workouts and show you exactly how to create the workout routine that will work best for you. The 6 Factors Of A Perfect Workout Routine. In order to put together the best program possible, there are 6 weightlifting factors that we need to set up effectively.
They are: Frequency: How often should you work out? Weekly Split & Schedule: How should your program be organized throughout the week? Intensity: Should you lift heavy or light weight? High or low reps? Volume: How many sets and reps should you do? Exercises: Which are best for you?
Progression: How, when and why should you progress? To build muscle, lose fat or improve your body, you need to get each factor just right. Let’s figure out both. How many workouts per week?
This answer is easy. The majority of the population should be doing 3 or 4 weightlifting workouts per week. Yes, it’s possible to get by with just 2, and it’s possible to still recover well enough to make 5 work.
However, workout routines that consist of 3 or 4 total workouts per week are definitely most ideal and most often recommended for getting the best results possible. How often should you train each muscle group per week? On the other hand, this answer is a little more complicated. Luckily, I’ve already written an article that fully answers it: How Many Times Should You Work Out Each Muscle Group Per Week? Here now is a quick summary of what I explained works best: Beginners with ANY goal should train each muscle group 3 times per week.
Intermediate or Advanced trainees whose #1 goal is building muscle, losing fat or just improving the way their body looks should train each muscle group about 2 times per week. Those mostly interested in JUST increasing strength or performance (rather than looks) should train each muscle group 2 or 3 times per week. So, if you’re a beginner to weightlifting (training for less than 6- 8 months correctly), stick with 3 times per week. If you are anyone else with pretty much ANY goal, training each muscle group about twice per week is what has been proven to work best in most cases.
Training each muscle group once per week is the LEAST EFFECTIVE weightlifting frequency of all. Workout routines built around this lowered frequency work well for bodybuilders with amazing genetics and tons of steroid use, and it works fine for just maintaining muscle (rather than actually building it), but it sucks for everything else. It can still work if done right, it’s just NOT what works best. The Best Weekly Split & Schedule. Now that you know what weightlifting frequency will work best for you, you need to pick a weekly split and schedule that allows that ideal frequency to be reached. At the same time, it also needs to allow for optimal recovery and fit your own personal schedule.
Here are some recommendations. It allows each muscle group (or key exercise) to be trained 3 times per week, which allows beginners to build muscle and increase strength at the fastest rate possible. For this same reason, it’s also ideal for people past the beginners stage whose #1 goal is increasing strength. The 4 Day Upper/Lower Split.
Monday: Upper Body. Tuesday: Lower Body.
Wednesday: off. Thursday: Upper Body. Friday: Lower Body. Saturday: off. Sunday: off. And here is the workout schedule that I personally use and most often recommend to pretty much EVERYONE besides beginners. It allows for each muscle group to be trained twice per week, which is what has been proven to work best for intermediate and advanced trainees. Many of the most effective workout routines on the planet use this split. A 3 day version of this upper/lower split is also possible and equally effective, which is ideal for people who can only manage to work out 3 days per week or would just prefer a slightly reduced weightlifting frequency.
You’d just do upper, lower, upper one week, and then lower, upper, lower the next and keep alternating like that (with 1 day off between workouts and 2 days off at the end). The Push/Pull/Legs Split. Monday: Chest, Shoulders and Triceps. Tuesday: Back, Biceps. Wednesday: off. Thursday: Legs. Friday: off. Saturday: Chest, Shoulders and Triceps. Sunday: Back, Biceps.
Monday: off. Tuesday: Legs. Wednesday: off. And here is one of the only true “body part splits” that I actually like. Most body part splits used in typical bodybuilding programs train each muscle group once per week. As I explained earlier, this is the least effective weightlifting frequency. However, this split avoids that. It’s slightly less frequent than the 4 day upper/lower split above, but still more frequent than once per week.
The only problem with workout routines using this schedule is that the days the workouts fall on will vary from week to week, which could be a problem for people whose personal schedules aren’t that flexible (which is a big part of why I usually recommend upper/lower). Still, while there are a few other ways to make the push/pull/legs split work, this is probably the best of them all. My Recommendations. For beginners with any goal, the full body split is definitely my only recommendation.
For everyone else, the 3 or 4 day upper/lower split is what I recommend most, with the push/pull/legs split being another great option if your schedule can make it work. For additional details on these splits as well as a few other variations, check out my article about workout plans and weight training splits. As for the typical once- per- week body part splits, leave them for the bodybuilders on every drug known to man. Us regular people with average genetics do best with these. The Best Intensity.
As far as weightlifting workout routines go, intensity can have a few different meanings. In most cases (including this one), we’re talking about how heavy or light the weight you are lifting is. The heavier it is, the higher your intensity is and the less reps you’ll be able to do. The lighter it is, the lower your intensity is and the more reps you’ll be able to do. However, this could definitely be narrowed down quite a bit based on your specific goal: Doing 1- 6 reps per set is best for increasing strength. Doing 5- 1. 2 reps per set is best for building muscle. Doing 1. 0- 2. 0 reps per set is best for improving muscular endurance.
Which means, for the majority of the people reading this, you’re most likely going to want to do between 5- 1. This is the rep range used in nearly all of the workout routines aimed at building muscle or improving the way your body looks. And for anyone wondering why I didn’t mention that higher reps were best for getting toned, it’s because they’re not. As I explain in my article about How To Get Toned & Defined, it’s pure bullshit. The Best Volume. Volume refers to the amount of work being done (sets, reps, exercises) in your workouts.
This could mean total volume per workout, or per week, or per exercise, or per muscle group. Each is important, but the one we need to care about the most is total volume per muscle group.
Because this is a crucial part of ensuring we’re doing enough to get results, but not too much to hurt recovery. Goals, experience level, and individual ability to recover play big roles in this answer. However, here is an amount that tends to be just right for most people. Now, the key words there are “per week.” Meaning, the same weekly frequency isn’t being used in all workout routines. Some people will train each muscle group once, twice or three times per week. Depending on that frequency, you’d need to divide that volume up among your workouts.
Oh, and most people will do best sticking towards the middle of these ranges, not the high end. The Best Exercises.
Now that you have a pretty good idea of how much volume to do, you need to figure out which exercises you’re actually going to do in your workouts to get that volume. There are hundreds of different weightlifting exercises to choose from, and each one can serve a different purpose and be more or less ideal for certain people’s bodies, goals and experience levels than others. In general however, the majority of the workout routines that people create should be based around the following exercises: Bench Press (flat, incline, decline, barbell or dumbbell)Rows (barbell, dumbbell, cable, chest supported or machine)Overhead Press (barbell, dumbbell, seated or standing)Pull Ups (various grips, chin ups or lat pull downs)Squats (back, front, split squats, lunges)Deadlifts (conventional, Romanian)There are definitely some exceptions, but for the most part, some variation from each group of compound exercises listed above should be included in virtually ALL workout programs and get most (or sometimes even all) of your attention. Beyond those, isolation exercises such as bicep curls, tricep extensions, lateral raises, leg curls, etc.
It’s the only weightlifting component that MUST be in place in order for your workout to actually work and produce positive results.
Chris Hemsworth Workout And Diet For Thor: Getting Superhero Jacked. Comments. Now don’t get me wrong, he doesn’t look super bloated or anything, but his overall physique is very thick and husky (yes it feels weird to type that out.)He doesn’t have a super noticeable six pack, which is fine since he already has such great muscular development.
My guess would put him in at about 1. In contrast, someone like Ryan Reynolds in Blade 3 would be about 8- 1. Hemsworth has an excellent shoulder to waist proportion. As I said before, the “perfect male body” is one where your shoulders are approx 1.
It’s safe to say Hemsworth has hit this number perfectly. This allows him to get away from having slightly higher body fat levels while still looking great. His arms are a noticeable highlight, possibly due to genetics in addition to intense training. And just a forewarning, no matter how much you replicate Chris Hemsworth’s workout or diet, it’s highly unlikely that you’re going to build a physique that looks exactly like his.
There are just too many factors (mainly genetics) that will prevent you from becoming a carbon copy of him. So don’t worry if Hemsworth has a slightly arms than you. You mostly likely have a body part that’s more well- developed than him. Why most guys fail to look like Chris Hemsworth. You fail for these reasons: 1) You’re skinny as a stick, maybe have a hint of abs, and fail to gain muscle because you refuse to eat more because you think it’ll squash your hopes of one day becoming an underwear model. You’re overweight and believe you need to eat in a surplus to gain muscle but you don’t want to eat in a surplus because it’ll make you fat. Sucks, I know. How do you overcome these 2 sticking points?
I’ll show you below.***Quick note. Most people who eat a lot and can’t gain weight are typically people who don’t track their intake or only eat a lot “on occasion,” meaning they eat a lot at buffets or at parties but don’t really eat much the majority of their lives. How to fix this. Get an app like My.
Fitness. Pal or even a journal to write down everything you eat on a daily basis. Track calories, proteins, carbs, and fats.
Buy a scale and weigh your food (at least initially) to get an idea of how much you’re really eating. Once you get a feel of how much you’re eating, you can ditch the scale and just eyeball stuff but measure stuff out at first. You’ll be surprised with how little you’re eating once you’re really tracking your intake. Of course you also need a solid workout plan to go along with all this eating which I’ll provide.
And at the bottom of this post I recommend a much more in- depth course for guys serious about building a body like Hemsworth. How overweight guys can build a superhero physique.
So if you want a body like Chris Hemsworth then you need to cut some fat before getting serious about building muscle. Don’t worry, you’ll inadvertently build some muscle while cutting down, but just not as much a skinny guy bulking up. Trust me, it’s much easier to gain muscle once you’re leaner. Plus, gaining muscle when you’re overweight is just going to lead to a sloppy, unconditioned look. So read these posts on how to make weight loss as easy as possible: And yes, you can do the same workout for skinny guys below, however it’ll be slightly modified.
The Chris Hemsworth workout. Alright, so let’s get to the meat of this article, the Chris Hemsworth workout plan itself. And just so you know, this isn’t the “official” Chris Hemsworth workout so don’t get all bitchy on me and say “Keith, this isn’t the official workout, why should I listen to you!”His official workout is a bit excessive with 5- day per week 9. Don’t worry if you rest more in between sets here. Lunges – 3 sets/ do 8 reps per leg. Leg extension – 3 sets/1.
Standing calf raise – 5 sets/1. Day 3 – Upper body (pull focus)Chin ups – 3 sets/6- 8 reps. Once you can do 8 reps with your bodyweight only, start adding weight. Barbell row – 3 sets/8- 1. Shrugs – 3 sets/1.
Arnold presses – 2 sets/1. Lateral raises – 3 sets/1. Superset bicep curl and tricep extension – 2 cycles (4 sets total) 1. Day 4 – Lower body (ham/glute focus)Rack pulls (pins below knees) – 4 sets/5 reps.
Lunges – 3 sets/do 8 reps per leg. Dumbbell swings – 3 sets/1. Leg curl machine – 3 sets/1. Standing calf raise – 5 sets/1. In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2- on 1- off” schedule. So it can look like this: Workout schedule option 1: Monday: Day 1, Tues: Rest, Wed: Day 2, Thrus: Rest, Friday: Day 3, Sat: Rest, Sunday: Day 4. Repeat on Tuesday and so on.
Workout schedule option 2: Monday: Day 1, Tues: Day 2, Wed: Rest, Thrus: Day 3, Friday: Day 4, Sat: Rest, Sunday: Rest. Repeat on Monday. Chris Hemsworth diet: How to eat like a Norse God.
Like I said before , YOU NEED TO TRACK YOUR FOOD INTAKE.“I feel as if I’ve been busy, but all I’ve been doing is eating all day.”– Chris Hemsworth. If you want any chance of gaining a substantial amount of muscle without too much fat, you need to how much you’re eating. Your food options should be a 8. So you should be eating whole nutritionally dense foods 8. This “V- taper” physique is what a lot of guys consider to be the perfect body. My Superhero Shredding program is designed to help you lose weight, build muscle, and get ripped like Thor. It’s one of the only step by step blueprints created to help you build a Hollywood Superhero physique.
As always, I’ll answer ANY questions you have in comments section below. Let me know how I can help.