The summer months provide motivation for staying in the game. You want to look your best at the beach or when sporting summer styles that leave no places to hide flab or fat. Also, longer days mean more sun and more motivation to get outside. Then comes fall. Shorter days, more substantial meals and clothes that are more forgiving of flab can rob you of motivation to workout. Here’s how to keep the gains you’ve worked so hard to get.

Set a New Goal

Goals keep you committed to your fitness routine. The one-two punch of a new challenge coupled with the motivation to succeed is a powerful combination. Sign up for a race or competition (find one at usapowerlifting.com, active.com or teamusa.org/USA-Weightlifting). You can also set up a contest with some friends. Make the stakes high enough to matter and choose people you can count on. You can hold yourself accountable by listing your goals on social media or signing up on a site such as habitforge.com.

Be or Get a Lifting Mentor

If you’ve been doing this for a while, you have some strategies that could be helpful to others. Offer some support and guidance to someone new at the gym. Teaching and mentoring will force you to work harder so you can set a good example. Also, knowing that someone is at the gym and counting on you to be there means you are more likely to show up. If you are new to lifting, ask someone that you trust to mentor you. Both of you will benefit.

Think about the right foods & Don’t forget to hydrate

Meals tend to get heavier as the weather gets cooler. That doesn’t mean it is ok to eat everything in sight. Look for the magic mix of protein, complex carbs and healthy fats that is right for your body weight and fitness goals. Plan your cheat day and remain committed to your nutrition goals on the other days. You don’t have to feel deprived to do this. Try new recipes to enjoy familiar foods in new ways. Try foods that are not familiar. If you can’t cook, consider signing up for one of the many available meal delivery service plans. Consider keeping a food and exercise journal to monitor your progress.

A diet rich in vegetables is important no matter your fitness goals. These colorful gems offer a number of benefits that help your body work better and reduce the risk of cancer and other chronic illnesses. They are low in calories, too. That makes veggies a must on your cutting menu. Here are four to include on your plate for breakfast lunch or dinner

Broccoli

Broccoli is a cruciferous vegetable along with arugula, kale, Chinese cabbage and mustard greens. Cruciferous vegetables contain phytochemicals and nutrients that reduce the risk of cancer, detoxify carcinogens before they damage cells and reduce oxidative stress. Enjoy broccoli raw, steamed or roasted and it is:

• Low in carbs and high in vitamin C and calcium
• A great source of fiber, which fills you up so you’re less likely to overeat or binge on junk food
• High in potassium, which supports heart health and fluid balance.
• Contains folate which supports the production of new cells.
• Helps reduce estrogen and maintain healthy testosterone levels
• Can help reduce the risk of cancer when part of a healthy diet and lifestyle habits

For breakfast try broccoli in an omelet or serve with brown rice for lunch

Sweet Potatoes

With more fiber and fewer calories and carbs than white potatoes, sweet potatoes are worthy of a place on your cutting plate. Here’s what else this tuber can do for you.

• An excellent source of Beta-carotene, vitamin A
• Vitamin C important not only for immune boosting effects but also for bone health
• Vitamin D, which is also important for bone health and managing mood, too
• Magnesium supports healthy blood, bones, and heart
• Iron, good for blood cells

Enjoy baked sweet potato fries with your lean, grass-fed beef for dinner.

Leafy Greens: think collards and kale

These non-starchy vegetables have lots of fiber to fill you up but few calories so you aren’t weighed down. Collards and kale are rich in calcium for strong bones and potassium for healthy blood pressure.

Enjoy collards as a wrapper instead of bread or tortillas to boost the nutritional power of your meals. Tear kale into bite size pieces, spritz with extra virgin olive oil and a dash of sea salt and crisp in the oven for a snack. Both are an excellent source of vitamins A, C, and K.

Brussels Sprouts

They are a good source of vitamin C and vitamin K. Brussels sprouts also have vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids and a number of other nutritional helpers.

If nightmares about the soggy orbs you were served as a child have kept Brussels sprouts out of your diet, try again. They are excellent when roasted.

The success of your cutting diet will depend on your commitment to good eating. Be creative in your preparation of vegetables. You need not feel deprived as you make the transition from your bulking diet. These four are versatile choices that rank high for their nutritional profile and taste. Enjoy them often.

The human body is made of mostly water, we cannot live without it. In fact, water is the most important nutrient we can take in. Just as adequate hydration optimizes virtually every function of the body, inadequate hydration has several negative impacts. The stakes are higher for bodybuilders. If you don’t drink enough water you are not doing enough to support your growth, recovery or performance.

According to a National Institutes of Health article titled, Water, Hydration, and Health:

During challenging athletic events, it is not uncommon for athletes to lose 6–10% of body weight in sweat loss, thus leading to dehydration if fluids have not been replenished. However, decrements in physical performance in athletes have been observed under much lower levels of dehydration, as little as 2%. Under relatively mild levels of dehydration, individuals engaging in rigorous physical activity will experience decrements in performance related to reduced endurance, increased fatigue, altered thermoregulatory capability, reduced motivation, and increased perceived effort.

Poor hydration = poor performance

Even slight dehydration can cause headaches and fatigue as well as reduced performance and endurance. You may also be plagued by muscle cramps. Adequate hydration is critical for processes you probably don’t think much about. Including:

• Kidney function – our kidneys remove waste from the blood, balance body fluids and make urine.
• Digestion – water helps metabolize food and move waste along.
• Adequate electrolyte balance – electrolytes are important for maintaining healthy blood pressure and muscle contraction. They also help with the transmission of nerve signals.
• Joint health and nutrient absorption. Water protects organs, lubricates the joints and transports nutrients to the cells.
• Less bloating.

Drink 8 to 10 glasses of water each day or a minimum of 64 ounces

Crazymass is your #1 source for anabolics. Our 100% legal steroids are made with natural ingredients designed to work with your body’s chemistry. Water supports healthy metabolism and virtually every other chemical reaction that occurs in your body. Drink 8 to 10 glasses of water each day with your stack or supplement to create an optimal internal environment for effectiveness. Adequate hydration is always important but is especially important when you are working out and taking vitamins or supplements. Why?

• Water helps to metabolize these products.
• You lose water through sweat during your work out as well as during regular day to day activities such as breathing or elimination. Failure to rehydrate means reduced performance, among other things.
• Water helps cool you down, especially important if you are doing a hard workout.
• Dehydration can increase oxidative stress – your body will become overwhelmed by harmful free radicals.

Hydration is absolutely critical for every cycle. Adequate water intake supports ordinary bodily functions and is a must for every successful muscle building campaign.

Watch Your Numbers

Determine your ideal weight and measurements. If you want to give yourself a little wiggle room, establish can’t cross boundaries and vow not to grow or wither beyond them. Pull out the scale and tape measure at least once each week or so to make sure you are where you need to be. Don’t wait until next beach season to discover you’ve gone far afield of your target numbers. If you’re keeping a food and exercise journal, record your numbers there.

Articulate Your Motivation

Why is it important for you to maintain your body at a certain fitness level? When you’re why is powerful enough the how of it will be easier. Keep this famous quote in mind – don’t give up what you want most for what you want now. Remind yourself of the ultimate purpose each time you feel tempted to go for extra calories or veg out on the couch, then get your butt in gear.

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