Getting ripped like a bodybuilder requires strict attention to your diet and training routine. Consistently practicing a clean and nutrient-rich diet, along with intense training sessions, can prepare you for ripped status. Getting to know all the aspects of training will move you closer to reaching your desired bodybuilding goals. Always speak with your doctor before beginning a diet and weight-training program.
Step 1
Consistently perform a total-body weightlifting routine. Increases in lean muscle mass translate into greater calorie expenditure during activity and rest. Practice three to four sets of six to eight repetitions per exercise to support muscular hypertrophy or growth.
Step 2
Make gradual changes to your diet to increase adherence. According to BodyBuilding.com, a common nutrition plan to get ripped lasts for 12 to 16 weeks. This period allows for a gradual cleaning of your dietary habits. Consume five to six daily meals that comprise high-protein food sources. Examples include grilled salmon, chicken or red meat.
Step 3
Add three to four 30-minute weekly cardio workout sessions to provide an additional method for calorie burn. Various cardiovascular exercises include biking, walking or rowing. Avoid performing cardio exercises before weightlifting, as this depletes your muscle energy.
Step 4
Perform interval training twice weekly for enhanced fat loss. Interval training incorporates short bursts of high-intensity exercise followed by a lower-intensity routine or recovery period. For instance, sprint for one minute followed by two minutes of walking. This training method increases your calorie expenditure during your workout and long after it ends. Interval training stimulates a response in the body called excess post-oxygen consumption, which increases your metabolism for hours after exercise.
Tips and Warnings
- Schedule rest days so your muscles can recover from training.
- Obtain a fitness professional's assistance if you are unsure about proper exercise technique. Consult with a registered dietitian to determine if current medical conditions present risks when participating in a new diet plan.
Things You'll Need
- Weights
Member Comments