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Bells are ringing and the trees are whistling. It’s official—the holidays have arrived. Time for turkey, eggnog and the occasional carol here and there. It’s also the time when most of America gains back its baby fat. Staying healthy and keeping in shape is nothing new for fitness expert and celebrity trainer Obi Obadike, featured in this month’s issue of Muscle Fitness. That’s why we figured he’d be the perfect person to provide our audience with the Top 5 Ways to Keeping a Ripped Body During the Holidays.
5 Have Faith in Yourself
You have to mentally believe you can do it. If you don’t believe you can have a lean/ripped body then you won’t physically be able to do it. Have you ever heard of the saying that the mind is more powerful than the body? Well, that is very true because the mind tells the body what it wants it to do. Visualizing yourself succeeding in your fitness goals is so important. When I was a skinny kid that used to be made fun of all the time I wanted to a physique that you see in the fitness magazines and I was so focused on having a body that people will be inspired by. I feel that mental obsession with wanting to look like those guys in the fitness magazines when I was a teenager really helped me because I had a vision board on what I wanted to look like. Who would have known that many years later I would be gracing the covers of these magazines? So the mental approach is so important in anything you do in life and more importantly when it comes to fitness.
4 Change It Up
Try to change up your training routine up every 6 to 8 weeks to avoid your body plateauing when training. The reason why you change up your workouts because you always want to keep your body guessing and you never want your body to get used to doing the same routine over and over again because it is a lot easier to plateau and hit a wall if you are doing the same workouts without changing it. Your body continues to improve fitness-wise when you are constantly changing your workout routine and also it will help to avoid boredom by keeping your workouts fresh. If you change up your workouts once every month or once every two months I guarantee it will help you move past any plateaus or mental or physical walls you may attain through doing the same workout every week.
Weight train at least 3 times a week and implement cardio at least 3 times a week for muscle toning and fat burning purposes. The more muscle you have in your body the more calories you are going to burn. When you weight train it allows you to burn more calories throughout the day as opposed to doing cardio and burning calories at the particular setting. Lifting weights improves your bone density especially for older people and for women you aren’t going to get bulky if you lift weights. In fact, it will give you a toner and leaner look while helping you burn fat throughout the day. I personally weight train about 4 to 5 times a week which helps me stay lean and fit.
2 Calorie Consumption
Make sure you are not consuming too many calories per day because at the end of the day how many calories you consume per day will dictate any weight loss to weight gain. It’s a common sense tip that if you eat too much food and consume too many calories you are going to gain weight. So it is important to not to overeat, even if your favorite dinner is on the table or you are at an all you can eat restaurant. Be mindful of what you eat and how much you eat during breakfast time, lunch time, dinner time and any snacks in between. It is such a simple concept that if you overeat anything you will put on fat—it is really that simple. We all know when we eat too much food that within a day or within a week and we say to ourselves “Wow, I ate way too much food,” and when that happens you need to make sure you don’t replicate that too often.
1 Balanced Diet
Follow a lean, balanced diet of 40 percent protein, 40 percent carbs and 20 percent fats. Eighty percent of being lean and ripped is following a healthy balanced lean diet. Anytime I’ve given a diet to client I always tell them that if you are not disciplined on your diet it will be very difficult for you to lose weight. Eating healthy is the most important of being lean and fit and it also applies to me, even with my metabolism. I can’t get away with eating anything every single day and still look the way I do. Carbs, fats and proteins are called your macronutrients and it is important to make sure those macronutrient levels are balanced in the food that you eat. If you consume too much of any of those it will lead to extra fat gain or weight gain. If you consume too many carbs or too much protein or too many fats it will lead to extra weight gain and that is why what you eat daily should be balanced. My daily macronutrient ratio is 50 percent protein, 35 percent carbs and 15 percent fats.
upwave’s Total Body 20-Minute Workout with Obi Obadike