Estimated reading time: 3mins
Maria checking out her abs.
1. Measure your macros
Start weighing all of your food! Never assume something is too insignificant to include.
2. Use a diet and fitness tracker
Enter all of your meals and snacks for the day into a fitness tracker like MyFitnessPal. The macro ratio I’ve found works really well for me when cutting is 50% protein, 30% fat and 20% carbohydrates.
3. Add a fat burner to your supplement regime
4. Do HIIT sessions
Add in 2 to 3 HIIT cardio sessions into your training regime per week. You’ll only need to do 20 to 30 minute sessions as they’re so intense.
5. Track and measure your total body composition
Don’t just rely on the scales for weight. Tracking measurements of key areas and taking photos will tell you more than the scales alone. If you can access calipers, a body scan or a dexa even better. If you live in Melbourne I highly recommend Body Dexa Fit.
6. Cut out all cheat meals and junk
Avoid the temptation of weekly cheat meals. Opt for a clean refeed every 10 to 14 days depending on your results.
One of Maria’s favourite refeed meals.
7. Set an end goal
Whether you want to fit into an outfit, be in shape for an event or a photo shoot… Whatever the reason make sure it is something that will keep you accountable to yourself and motivated to get the end results.
8. Drink water
Ensure you’re drinking an adequate amount of water. I currently average around 4 to 5 litres a day to account for the summer heat and my level of training.
9. Let others know about your goals
You’ll have moments of temptation and weakness and without the support of your friends and family it’s too easy to fail! Keep yourself more accountable by telling someone about your goal who will keep tabs on you.
Let others know what you want to achieve.
10. Get the help of a coach
If it’s within your budget seek out a health or fitness coach. They’re a great way to keep you motivated and accountable. I’m currently using fellow Bulk ambassador Alicia Gowans in lead up to my next competition.
Finally, reach out and ask questions. I’m always willing to help others in anyway I can. Leave me a comment below if there’s anything you want to know, or shoot me a message via my Facebook or Instagram.