Get Shredded in Dubai: My Personal Trainer's Guide to Lean Living
Hey there, fitness enthusiasts! I'm Milos Tanasic, a leading personal trainer in sunny Dubai. If you're looking to get shredded, I'm here to share my personal approach to staying lean year-round – even with the occasional burger and beer.🍔🍻
My Lean Lifestyle: More Than Just Numbers
For me, staying fit isn't about deprivation. I typically hover around 13-15% body fat, a sweet spot where I feel good and enjoy life's pleasures. But sometimes, whether for a photo shoot, vacation or just because, I like to get a bit leaner.
Now, because I'm already in good shape, it only takes me 6-8 weeks to get shredded. But remember, everyone's journey is different, and your timeline might be longer depending on your starting point.
My Shredding Strategy: Train Hard, Eat Smart
Training: I ramp up my weight training from 2-3 times a week to 4, focusing on resistance-based workouts that hit all the major muscle groups. Think squats, deadlifts, bench presses, and rows. I also sprinkle in some cardio, usually 1-2 sessions weekly. Between running my successful personal training business in Dubai and chasing after my two kids, time is precious, so I make my workouts efficient and effective.
Nutrition: While I don't meticulously track every calorie, I do make a conscious effort to eat cleaner when I'm aiming to shred. I cut back on fast food to once a week (if that), minimize sugary treats (while still allowing myself a little indulgence), and generally keep my overall calorie intake around 2,700 per day, with a couple of higher-calorie days for flexibility.
To make things even easier, I sometimes use a meal delivery service like VMeals for a few weeks. It's a fantastic way to ensure I get the proper nutrients in the right amounts without the hassle of meal prep. Plus, having delicious, healthy meals ready to go saves me time and helps me resist temptation.
My basal metabolic rate (BMR) is about 2,000 calories, and with my active lifestyle (10,000+ steps a day, training, and playtime with the kids), I easily burn 3,000+ calories.
Overcoming Challenges: Hunger and Cravings
Even as a personal trainer, I face challenges when dieting. I often get hungry at night or crave comfort food after a long, draining day. To combat this, I've found healthy alternatives that satisfy my cravings without derailing my progress. A bowl of Greek yogurt with oats, nuts, and a spoonful of granola does the trick for sweet cravings. Or, I'll mix a scoop of whey protein with oats and high-protein milk for a filling, protein-packed treat.
The Science of Shredding: Hormones and Hunger
Getting shredded isn't just about willpower; it's about understanding how your body works. Hormones like leptin (which signals fullness) and ghrelin (which triggers hunger) play a crucial role in appetite regulation. By eating balanced meals at regular intervals and getting enough sleep, you can help keep these hormones in check and manage your hunger.
My Daily Eats: A Balanced Approach
I typically have three meals daily, one snack, and one protein shake (Optimum Nutrition Gold Standard 100% Whey). My snacks are usually fruits or Barebells protein bars, which offer a good balance of protein and taste for the calories.
I don't take many supplements, but I'm consistent with creatine and occasionally use a pre-workout when I need an extra energy boost.
Training for Transformation: More Than Just Muscles
Consistency in your training sessions is key to achieving your desired body toning and reducing body fat. But remember, it's not just about physical transformation. Regular strength training and exercise routines can boost your mental resilience, enhance your overall well-being, and positively impact your personal life. The discipline and dedication required for a toned physique translate into a stronger character and a more focused mindset.
Q&A: Your Cutting Questions Answered
Q: When is the best time to start a cutting phase?
A: The ideal time to cut is when you've built a solid foundation of muscle mass and are ready to reveal your hard work.However, if you're new to fitness, focus on building a base of strength and fitness first before diving into a cut.
Q: How do I know if I'm ready to cut?
A: Many personal trainers recommend starting a cut when your body fat is around 15-20% for men and 20-25% for women. But ultimately, it's a personal decision based on your goals and how you feel in your body.
Q: I have a busy lifestyle. How can I fit in workouts and healthy eating?
A: I understand the challenges of a busy lifestyle. The key is to prioritize and find what works for you. Schedule your workouts like you would any important meeting and prepare healthy meals in advance. Remember, even short, effective workouts from your own home can make a big difference.
Your Journey to Shredded:
Remember, there's no magic bullet for getting shredded. It's a journey that requires dedication, patience, and a willingness to adapt. Don't get discouraged by setbacks or compare yourself to others. Focus on your progress and celebrate every victory, no matter how small.
Want to Get Started? I Can Help!
If you're looking for expert guidance on your transformation journey, I'd love to help you reach your ultimate performance goals. I offer a variety of in-person programs in Dubai and online to suit your needs and lifestyle. Whether you're a busy professional, a parent juggling multiple responsibilities, or someone seeking to improve their well-being, I can tailor a program that fits seamlessly into your life.
Feel free to check out my in person and online training programs or contact me directly for a consultation.
Let's get shredded together!
