8 ways to get ripped
It’s like the turning the time of years: You bulk up by building muscle mass, then lean down to let those muscles shine through. Getting ripped seems like a simple cycle, but if you do it wrong, you can lose a big chunk of those hard-earned gains while leaning out.
Becoming ripped involves a lot more than reducing calories like a maniac and adding a few hours of cardio to your week. Tons of people take that approach, only to drop mass in the process.
So let’s do it the intelligent way. Here are eight tips that can help you get ripped and remain muscular.
1. Get Ripped With L-Carnitine
On a regular basis using L-carnitine can boost your body’s use of fat, rather than glucose, for fuel when you work out. It can also improve your exercise performance. And, according to studies out of the University of Connecticut, 2 grams per day of L-carnitine can reduce muscle soreness and other biological markers of recovery, as well as increase the number of androgen receptors present within muscle cells.
2. Dump The Junk… For Sure
Every time you would like to cut body fat, look for ways to minimize or cut way back on processed food items, which are usually loaded with refined sugars and additional unhealthy ingredients. Don’t do this by avoiding protein, fat, or carbohydrates. Rather, choose healthy, whole-food sources, most of that include healthy combinations of the three macronutrients.
Dump The Junk For Real
Concentrate on lean proteins, fruits, and vegetables that are saturated in color, both on the outside and inside, like sweet potatoes, purple yams, black rice, and avocados. Restricting your meals choices to organically occurring products such as these can create an increased feeling of fullness, making it easier to avoid snacking.
It’s a lot easier to fulfill your body’s needs the moment you choose unprocessed foods since they’re so rich in minerals and vitamins. When you’re dieting, you’re consuming lesser calories, so you have fewer opportunities to meet those nutritional demands. Concentrate on premium foods during this time to make sure you take in all the nutrients you need.
3. Plan Ahead Or Fall Back
Effective weight loss demands a game plan, one that includes stress management. If you’re worrying all day about dropping weight, you’re most likely also experiencing elevated levels of cortisol. As soon as chronically elevated, this hormone can damage muscle tissue and your body immune system.
You can eat all the right foods, take all the right supplements, and have killer workouts, but if you’re freaked out the whole time, you’re undermining your gains– and quite possibly losing hard-earned muscle.
Efficient meal planning starts with knowing how many calories to consume, and how much of each macronutrient group you need to get. A TDEE calculator can assist you to determine the number of calories you generally burn each day. You can also use calculators to determine your lean body mass, fat mass, basal metabolic rate, and resting metabolic rate.
4. Good Sleeping Is The Key
Lots of people think that fat burning happens in the gym, but that’s only part of the equation. If you’re constantly sleep deprived, you can end up with a reduced metabolic rate and poor insulin sensitivity, and end up being prone to obesity. When you sleep thoroughly, you have better management over your food alternatives and are less likely to binge eat at night. You additionally have extra energy to devote to your workouts.
5. Consume More, Not Less Protein
If there is one macronutrient you’ll like to consume extra to become leaner, it’s protein. Adding more protein to your diet plan can help reduce hunger, stabilize blood glucose levels, and accelerate your metabolism. Every one of those things is essential for weight loss.
Protein-rich meals need more energy to break down and absorb compared to carbohydrates or dietary fats. So each and every time you eat a protein-rich meal, you’ll want to give yourself time to digest it and drink enough extra water to facilitate the increase in metabolic demand.
Numerous people make the mistake of thinking their protein needs will lower during a diet. On the contrary; you might even want to consume a little more protein when you’re shredding. Deprived of other resources of energy, your body may use extra protein for fuel, leaving less protein accessible for muscle maintenance.
6. Squeeze Intervals Into Your Workouts
If you haven’t tried interval exercise, what are you waiting for? As noted in a study in the journal Applied Physiology, Nutrition, and Metabolism, interval exercise is superior to steady-state training when it comes to fat loss, even when total calories burned in between both types of training is the same.
This does not mean you have to perform interval sprint sessions on the treadmill or bike four days every week. Include interval training within your workout routine by doing timed sets for a primary compound lift, or by performing a few sets of burpees in between your primary weightlifting sets.
7. Do Not Overdo The Liquid Calories – Even Protein Shakes
Drinking a protein shake after an exercise is completely fine. Hell, we highly recommend it! But drinking calorie-containing beverages at other times during the day is not.
The issue with liquid calories is that they do not fill you up like solid food calories do, so they won’t do much to minimize your appetite in between meals. If you down 300-400 liquid calories a day and don’t make up this with your food intake, it won’t be long before those pounds begin to get back.
Ideally, you should only drink water, black coffee, green or herbal tea, sugar-free mineral water, and your pre-workout while aiming to get ripped.
8. Shredding Can Be A Tough Time: Hang On
Finally, the last tip to getting ripped is to get realistic with your anticipated results. Keep in mind that fat loss will decrease the leaner you get. If you have 20 pounds to lose right now, the first 5 pounds should come off without too much of an issue if you’ve been training for a while. If you’re brand new to exercise and dieting, your body will attempt to work against you as you retrain it to release the stored-up fat it became accustomed to hoarding away. Be patient and stay consistent. Soon after your body discovers that you’re going to continue using more calories than you consume, it’ll become more efficient at utilizing fat for fuel.
After those first 5, the next 5 pounds may take a bit more grunt work, but you’ll still handle to shed them without too much trouble. But the ultimate 10 pounds? That’s going to take some work. Be realistic when considering just how much effort it’ll take to reach your goal.
Fat loss is never linear; some weeks will be better than others. As you experience these fluctuations, keep moving onward and know you’re still winning– even when you’re not seeing the results you’re seeking. At some point, you’ll get there!