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How to Get Ripped Abs & Gain Muscle Weight

by
author image Billy Restrepo
Billy Restrepo has been posting on various health fitness and mixed martial arts forums such as MMA.tv since 2005. He is a certified personal trainer and is finishing his degree in marketing and communications.
How to Get Ripped Abs & Gain Muscle Weight
Developing well-defined abs while building muscle mass takes a strict diet. Photo Credit Ibrakovic/iStock/Getty Images

No amount of crunches will help your abs be visible if you have a layer of fat covering them up. Having ripped abs is a result of an extremely low overall fat percentage. The lower your body fat percentage is, the more visible your abs will be. To achieve this, you will need to have a strict low-fat diet to keep your body fat low. To gain muscle mass at the same time, you will need to supplement with protein powder to reach your protein needs, but watch your overall caloric intake to ensure you stay your leanest.

Step 1

Calculate your target heart rate to better formulate an aerobic exercise routine. The American Council on Exercise has a heart-rate zone calculator where you just punch in your age. You will need to do high-intensity aerobic exercise and stay within your heart rate zone to maximize your fat burning. At this level, your body is burning a high amount of calories and your metabolism will be raised long after you are finished working out. Do 20 to 30 minutes a day of aerobic exercise at 80 percent or higher of your target heart rate for maximum fat loss.

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Step 2

Eat more often, but smaller amounts. Eat six small meals a day as opposed to three large ones. Eating smaller meals evenly spaced throughout the day will help keep your blood sugar levels stable throughout the day and also allow your body to digest the food easier. This will also help you curb your appetite and avoid snacking on unhealthy fatty foods in between meals. Have protein shakes or fruits and vegetables in between your larger meals, or use meal replacement bars or shakes to keep on track.

Step 3

Do resistance training for each of your body parts, but only train each muscle group once every five to seven days. Do a rep range with weights that you can lift for six reps but no more than eight reps. This will ensure you are using a challenging weight that will force your muscles to adapt and grow during recovery. Do three to four exercises per muscle group, with two to three minutes in between sets and exercises.

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References

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