Achieving the calendar-man look is about more than just lifting weights at the gym. To develop strong, cut arms, legs and abs, you need to build lean muscle while simultaneously shedding excess body fat so your hard work can show. Don't neglect your aerobic exercise in your efforts to build muscle — keeping your cardiovascular system strong gives you stamina for your resistance training. Cardio exercise, strength training and a balanced diet are all important for athletes who want to get ripped.
Step 1
Lift weights regularly. Begin with two days each week, then increase the frequency of your workouts as you get stronger. Work your upper body one day and your lower body the next; give each muscle group a day to rest before you target it again.
Step 2
Do exercises that don't require weights or machines, such as pushups, pullups, crunches, squats and calf raises. To get ripped faster with these exercises, flex and hold the muscles as hard as you can for at least 10 seconds before you begin the exercise. This technique, called pre-fatiguing, increases the intensity of calisthenic workouts.
Step 3
Vary the pace of your resistance work. Do 100 quick reps of calisthenic exercises one day, and the next time you return to those muscles, take 12 seconds for the flex portion and six seconds for the release portion of each rep. Move constantly in and out of the positions, rather than pausing at the top or bottom of the stretch. Complete as many reps at this pace as you can.
Step 4
Jog, run, cycle or swim at least five days each week. The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. For faster conditioning, complete five hours of moderate activity or 150 minutes of vigorous activity each week. Cardio exercise keeps your heart and lungs strong and helps you lose excess weight that obscures your muscle tone.
Step 5
Calculate how much protein you need to sustain your bodybuilding goals. Exercise nutrition professor Peter Lemon recommends that strength athletes eat 0.7 to 0.8 grams of protein for each pound of body weight. Consume lean meats, low-fat dairy, eggs, beans and tofu to meet your protein needs.
Step 6
Add protein supplements if you aren't eating enough protein-rich foods. According to nutritionist Samantha Heller, combining whey protein and casein gives the best results, because the body absorbs these two proteins at different rates. Taking them together extends the effects over a long period of time.
Step 7
Consume protein one hour before your workout to prime your body and prepare for the exercise. Consume a second serving of protein immediately after your workout to help your muscles recover and rebuild.
Step 8
Balance your diet with healthy carbohydrates, such as whole grains and fruit. Eat nuts, fish and seeds as fat sources. Cut empty calories from your diet by limiting your intake of fast food, processed food, marbled meat, sugar, saturated fat, soda and alcohol. A healthy diet will give you the energy you need for your workouts and help you build muscle while losing fat.
Tips and Warnings
- Talk to a trainer about the best exercises to help you meet your fitness goals. Talk to your doctor before beginning any strenuous exercise program.
- Don't consume more than 1 gram of protein per day for each pound of body weight. Your body converts excess protein to fat instead of using it to build muscle, and too much protein increases your risk of kidney stones and gout.
References
- "Men'sFitness"; Protein: A Guide to Maximum Muscle; Samantha Heller
- American Dietetic Association: Eat Right for Resistance Training
- Bodybuilding.com; Workout without Weights; Paul Becker; September 2002
- U.S. Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
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