9 WAYS TO CUT WATER WEIGHT AND REVEAL YOUR ABS

2 of 10  SHOWCASE YOUR SIX-PACK

Don't let water retention kill your six-pack potential..

An almost guaranteed way to store extra water is by having a diet high in sodium. The more sodium you intake, the more water your body will hold. Be sure to read nutrition labels and avoid foods that are high in sodium such as processed foods like soups, canned foods, frozen meals, seasonings, and condiments. .

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9 WAYS TO CUT WATER WEIGHT AND REVEAL YOUR ABS

1 of 10  SHOWCASE YOUR SIX-PACK

Don't let water retention kill your six-pack potential.

You’ve been working hard, killing your ab workouts, and sticking to your meal plan to reduce that pesky body fat. You’ve even skipped those late night food runs with your buddies, but your abs still aren’t showing. What gives? It could be that your body is holding water. That’s right, subcutaneous fluid stored in your cells, causing your skin to have a puffy, inflated look, and ultimately covering any muscle definition you may have earned.

There are a number of factors that cause water retention – too much sodium, supplements, and even dehydration – to name a few. There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

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GET IN PEAK CONDITION WITH THE 7-DAY SHRED (2)

GET IN PEAK CONDITION WITH THE 7-DAY SHRED

This handy formula will finish off your lean look.

DAY 1

Start a 24-hour fast between noon and 2 p.m.  That means don’t eat anything until the same time the next day. During this fast, you can drink water (flat or sparkling), black coffee, or tea. 

DAY 2

Nutrition

Your body weight (BW) x 8 = Total Calories

BW x 2 = Calories from Protein

BW x 3 = Calories from Carbs 

BW x 3 = Calories from Fat

Find the right supplements for your diet and fitness goals at GNC Live Well.

Hydration: Drink an extra 2.5 liters of water than you normally do.

Training: Do low-intensity cardio (performed toward end of fast) for 60 minutes.

DAY 3

Nutrition 

BW x 12 = Total Calories

BW x 3 = Calories from Protein

BW x 5 = Calories from Carbs

BW x 4 = Calories from Fat

Hydration: Add another 0.5 liter of water, so now you’re drinking 3 more liters of water than you normally do.

DAY 4

Nutrition

BW x 10 = Total Calories 

BW x 3 = Calories from Protein 

BW x 4 = Calories from Carbs 

BW x 3 = Calories from Fat 

Hydration: Add another .5 liter of water so now you’re drinking 3.5 more liters of water than you normally do. 

Training: Do low-intensity cardio for 45 minutes.

DAY 5

Nutrition

BW x 8 = Total Calories

BW x 3 = Calories from Protein

BW x 3 = Calories from Carbs

BW x 2 = Calories from Fat

Hydration: Add another .5 liter of water so now you’re drinking 4 more liters of water than you  normally do.

Training: Do a full-body, high-volume weight workout. Post-workout, eat a meal that includes at least your body weight in pounds of calories from carbohydrates. For example, if you weigh 180 pounds, eat 180 calories from carbs, which is 45 grams of carbs. After your post-workout meal begin a 16-hour fast. Start between 4 p.m. and 10 p.m. During this fast continue to drink water, black coffee, or tea, but no carbonated drinks.

DAY 6

Nutrition

Eat the following once your fast is over:

BW x 10 = Total Calories

BW x 3 = Calories from Protein + 8–10 grams BCAAs

BW x 1 = Calories from Carbs

BW x 5 = Calories from Fat

Avoid: All dairy products, except butter or cheese that are at least 45% fat, for example, picobella. Cheeses with more fat will have more protein.

Hydration: Drink as much water as you did on Day 5."

Training: Low-intensity cardio (perform fasted in the morning). Keep the duration to 45 minutes.

Throughout the program avoid simple sugars like:

Soda

Bread

Fruit juice

Yogurt with fruit, candy, additives, etc.

Breakfast cereal

Crackers

Honey, jam, and sweet sauces

DAY 7

Nutrition

BW x 8 = Total Calories

BW x 2 = Calories from Protein + 2 Servings of 8–10 grams BCAAs

BW x 1 = Calories from Carbs

BW x 5 = Calories from Fat

Start a 12-hour fast between 8 p.m. and 10 p.m. At the beginning of your fast, you’re done with water loading. So once you start fasting, your water consumption can go back to your normal intake before starting this program. 

Avoid: All dairy products, except butter or cheese that are at least 45% fat. Avoid carbonated beverages.

SHOW TIME!

Avoid dairy and sparkling water the day you're showing off your physique.

SAMPLE SHRED

This is how the numbers would look for a 190-pound male for Day 1.

190 x 8 = 1,520 Total Calories

190 x 2 = 380 = Calories from Protein

190 x 3 = 570 = Calories from Carbs

190 x 3 = 570 = Calories from Fat

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GET IN PEAK CONDITION WITH THE 7-DAY SHRED (1)

GET IN PEAK CONDITION WITH THE 7-DAY SHRED

This handy formula will finish off your lean look.

Don’t let the headline fool you. We’re not trying to “Lose weight fast!” There will be no long stays in a sauna or running around in the blazing heat, wearing a poncho. Such measures can hinder performance and hurt your body. Unlike extreme methods, our 7-Day Shred is a nutrition and cardio plan similar to what a bodybuilder or physique competitor would use to achieve peak condition before a contest. It will give your muscles a hard and dry look without sacrificing your health in the process. 

Designed by Brad Pilon, author of the intermittent fasting guide Eat Stop Eat, the purpose of the 7-Day Shred is purely improved aesthetics. It’s a weeklong diet that accompanies whatever weight training split you’re currently using. This is a safe and effective way to peak for a bodybuilding show, photo shoot, wedding, vacation, day at the beach, or even a roll in the hay. You’ve put in the work. Now it’s time show it off.

HOW IT WORKS

The 7-Day Shred works best for the man who is already around 10–15% body fat but wants to put the finishing touch on his physique. For the duration of this plan, you’ll stick to your regular weight training routine, except for Day 5, when Pilon prefers a high-volume, total-body workout to stoke metabolism. There is no sodium manipulation since Pilon says “you only see a noticeable difference with salt manipulation when a guy is very lean—8% body fat or less.” Pilon also advises against eliminating water from the diet because water makes “muscles stay fuller, while your skin is still tighter looking. It’s a win-win.” Take note of the rules below and start watching your physique transform before your eyes.

THE RULES

The following rules apply to the entire seven days of the plan.

• Carbs: The only carbs allowed are starches such as whole grains—rice, whole-wheat pasta, potatoes, and sweet potatoes. Fruit has sugar, so leave it out.
• Alcohol: Alcohol is prohibited.
• Supps: BCAAs and protein. Limit protein shakes to one per day. If you’re over 215 pounds, add a second shake. If black coffee makes you hold more water, try a caffeine pill.

THE MATH

Each day, you’ll multiply your body weight in pounds by a given number to determine the calories you need to consume that day. From there, you’ll figure out your macronutrient intake: the measure of protein, carbs, and fat you need.

Find the right supplements for your diet and fitness goals at GNC Live Well.

• Sugar: Foods with added sugar are prohibited.
• Cardio: “Low-intensity cardio” refers to walking, biking, or using an exercise machine like an elliptical or StairMaster StepMill. Keep your heart rate between 120–140 beats per minute.

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Top ten Beginner Nutrition Tips

Follow these ten intake fundamentals to urge your muscle-building off to a roaring begin.

If we have a tendency to had to allow the start someone one piece of recommendation once it involves correct nutrition, it'd be this: Don’t overthink it. Keep it straightforward. you'll be able to drive yourself insane attempting to calculate each nutrient quantitative relation for each meal, each day of the week, with very little to indicate for your efforts. higher to specialise in the basics, that is why we’ve poached your initiation into muscle building nutrition all the way down to ten straightforward pointers. Follow these rules routinely to the purpose that they’re wont and every one different diet trivia can make up place. You’ll without doubt learn a lot of regarding nutrition within the returning months and years, however these basics are going to be over sufficient  in serving to you build serious muscle right from the offset.

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15 WAYS TO GAIN LEAN MASS

Gaining muscle while staying ripped can be a tall order. Keep these tips in mind.

Get more energy, lift more weight, burn more fat.


3 of 16  BE IN A SMALL CALORIC SURPLUS

You don't need to be stuffing your face at every sitting to gain size. Muscle tissue is synthesized at a slow rate, much slower than most guys think. The average man can gain .25- to five pounds of muscle per week while the average woman can gain .12- to .25 pounds per week. That is not a huge amount; therefore you don't need all those extra calories. Being in a small caloric surplus anywhere between 200-400 calories per day will get the job done. Your body will put on fat if you take in any more than that.

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15 WAYS TO GAIN LEAN MASS

Gaining muscle while staying ripped can be a tall order. Keep these tips in mind.

Get more energy, lift more weight, burn more fat.


1 of 16  MAKE GAINS AND STAY LEAN TOO

Flexible dieting has a lot of benefits, but a common misconception is that IIFYMers just eat candy and junk all day. IIFYM is not a diet, but a system that can be very useful. 80 percent of your diet will come from whole food sources that are loaded with plenty of micronutrients; these include all your typical "Bro" foods. The biggest benefit to IIFYM is that you can be flexible with your food choices. Basically, you can still eat out with friends, have birthday cake, and go to parties while still getting results. For long-term success, this method has been proving superior to traditional "dieting".

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