How To Get Ripped : Top 6 Steps

Have you ever thought of getting ripped? If you have, you are not alone. After all, many people dream about having that type of physique. But just what is the meaning of ‘ripped’?  While there is no agreed definition of this, the word can be used to mean having a considerable muscle mass as compared to a low percentage of body fat. The ideal body fat content differs as you move from one sex to the other. While women should ideally have a body fat content of 14 percent, men shouldn’t have anything more than 10 percent. Without that, you cannot possibly claim to have a ripped physique.

Here are 6 easy ways to get ripped:

 1. Heavy Weight Training

 Getting ripped involves building and retaining the most possible muscle even as you grow lean. Weight training is the go-to workout method to achieve these goals. Once you get started, make sure you put in a lot of effort so as to get ripped. The work you put in to get lean isn’t what will work to get you ripped. If you were previously doing 3 to 4 days make it 5 to 6 days a week. You need to work out for at least an hour for you to get ripped.

 Remember you are after growing your muscles and you should arrange your workouts in the right manner. Try the following:

 

• Number of repetitions. The number of repetitions should ideally range from 6 to 12. It is here you will be able to attain the maximum hypertrophy.
• Sets per workout. To get increased muscle growth, you need 4 or more sets of a single workout if you are an experienced trainee. With 5 to 6 sets, you will be able to get a little more hypertrophy
• Volume. Volume refers to the work you put in while exercising a particular body part in every
• workout session or week. People have different tolerance levels. However, to build up your muscles, you have to put in more work. If you have higher repetition rates of between 8 and 12 with an average of 4 to 5 sets then you will be able to attain 40 to 50 repetitions in every exercise.
• Rest period. For maximum muscle mass, you need to work out for between 60 and 90 seconds.
• Time under tension (TUT). This is the length of time you work out your muscle using a certain exercise set. The ideal TUT for optimal growth in the muscles ranges from 40 to 70 seconds. To increase your TUT and decrease chances of injury, you need to do the repetitions slowly and with great control.

 2. Eat Proteins and Fats for Breakfast

 Contrary to popular belief, you don’t need to eat carbohydrates for energy in the morning. Your body has a lot of energy reserves in the form of the stored fats as long as you trigger the process of burning them. By eating less fat, you will be able to put your body in the state in which it requires to burn fat for fuel.Learn to reduce how much carbohydrates you eat in your breakfast and the other meals. Eat more eggs, salmon, chicken, sirloin steak, and turkey. Foods such as avocado, cashew, walnuts, macadamia, pistachio, and almonds are also great. Eat more protein and fat for breakfast and you will feel full right into the day.

 

3. Replace Medium-Intensity Cardio with Walking

 Don’t expect to get ripped by cycling or jogging on a stationary bike or treadmill. When you get engaged in moderate-intensity cardio that takes a long time, you can say goodbye to your aspirations of getting ripped. After all, too much cardio only works to cut down your muscle mass. Also, your body reduces the amounts of thyroid hormone produced in your body due to the stress resulting from the prolonged cardio workout. It is much better to start walking regularly.

 

4. Changing the Carb Strategy

 In the initial stages, you will only be able to achieve leanness due to the reduced carbohydrate intake. While that is good, you need to take into account the increasing insulin tolerance and sensitivity as your body gets leaner. Increase your carbohydrate intake. You may want to keep avoiding carbs in the morning. Instead, eat more carbohydrates to recover after periods of intense workouts. You will be able to easily replenish the glycogen used during the intense workouts. Gradually introduce the post-workout carbs in incremental amounts of 50 grams. Keep increasing them until you have no more fat to lose.

 

5. Increase Protein Intake

 Protein is key in building and repairing muscles. If you have made up your mind to exercise, you definitely need more protein than before. 1 gram of protein for every pound of weight is all you need. As you start getting leaner, it is important that you consume even more protein to maintain and increase your muscle mass.

  6. Adjust Your Lifestyle

Are you looking to have your muscles grow and recover at their optimum and get ripped? It is important to get into the habit of sleeping for between 7 to 9 hours. This is meant to give your body enough rest.

It is also important that you monitor your levels of stress. Chronic stress is linked to high levels of cortisol, a stress hormone. In its active state, cortisol is known to break down muscles. That is why it is known as a ‘catabolic’. If you are trying to get ripped, loss of muscle mass should be the last thing you plan for.

 Conclusion

 It is not easy to naturally get ripped. Apart from making consistent efforts, you need to make a lot of sacrifices to attain the type of muscles you want. Yes, you can do it. Expect to face a number of challenge and frustrations as you go. However, with commitment and strict adherence to these guidelines, there is no reason for failing to attain the ripped physique you are looking for. With time, you will end up feeling proud to let everyone see what a great muscle man or woman you have become.

 

 

 Be sure to consult with a qualified healthcare professional before implementing any diet or exercise program or taking any dietary supplement

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