Despite the numerous fitness centers and various types of weight equipment available, becoming ripped does not require going to a gym or having your own set of weight equipment at home. You can obtain a lean, muscular physique without weights by using calisthenic exercises, getting regular aerobic exercise and by following a solid nutritional plan.
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Calisthenics exercises are body weight exercises such as pushups, pullups, dips, squats, lunges and situps. Perform calisthenic exercises three to five days a week to increase lean muscle tissue. Increasing the intensity of your calisthenics workouts can also help burn fat by keeping rest periods between sets short. For example, try setting a goal of completing 50, 75 or 100 repetitions of any or all of your exercises in one workout, with minimal sets, in the shortest amount of time possible. This increases the intensity of the workout, thus burning fat and calories while still building muscle.
Obtaining a lean physique requires aerobic exercise to help burn excess body fat. Begin with at least 30 minutes of moderate-intensity aerobic exercise five days per week such as brisk walking or cycling. Gradually increase the intensity or duration of the exercise for continued fat-loss results. Although, lower-intensity exercise does burn a larger percentage of calories from fat, higher-intensity exercise burns more total calories. Furthermore, higher-intensity exercise keeps your metabolism elevated longer after your workout than lower-intensity exercise, which can help you burn more total calories. Higher-intensity exercise might include running or performing sprint intervals.
Consume five or six small meals daily spaced three hours apart. Smaller, more frequent meals can suppress your appetite and elevate your metabolism. Skipping meals slows down your metabolism and reduces the number of calories your burn in a day, notes Stew Smith of Military.com. Meals should consist of lean protein, complex carbohydrates and healthy fat sources. Protein sources include eggs, lean poultry or beef, low-fat dairy, fish, or whey protein. Good sources of carbohydrates include fruits, vegetables, oatmeal, brown rice and whole-grain breads or pasta. Healthy fat sources include avocado, nuts, seeds, nut butters, and olive or canola oil.
Avoid drinking your calories. Drink mostly water throughout the day to stay hydrated and to suppress appetite. Drinking unsweetened tea or coffee along with water is fine in moderation. Read all food labels to ensure there are no added ingredients such as sugar, salt or fat that may hinder your ability to get ripped. In addition to regular calisthenics and aerobic exercise, being more physically active throughout the day can help you burn extra calories, allowing you to achieve your goals easier and faster. Take the stairs instead of elevators, park in the back of parking lots or go for a walk instead of watching TV at night.