If you’re new to bodybuilding, you might hear fellow weightlifters talking about getting ripped. What is this exactly, how should you do it, and what workouts can help you achieve a shredded physique?
The basics explained
Getting ripped is a process by which you reduce body fat so that your muscle tissue looks lean and more defined. To achieve this goal, you need to focus on what and how much you eat, the amount and type of exercises you do, and monitoring your body composition.
Understanding body composition
Body composition refers to how much muscle, fat, water and bone you have in your body, by comparing percentages. To get ripped, you need to pay particular attention to muscle and fat composition, by measuring and monitoring these on a weekly basis.
If your fat weight is greater than your muscle weight, it’s not simply a case of slashing vast quantities of calories. This can lead to muscle being burnt as opposed to fat, which isn’t what you want. If you want to lose fat, not muscle, you need to make dietary changes slowly over a period of time.
First things first, you’ll need to understand your calorie needs. How much fat you have compared to muscle influences your metabolic rate. If you have higher levels of body fat, your metabolic rate is lower, leading so slower calorie burning. Greater muscle mass means a higher metabolism and faster burning of calories.
You can measure body composition using various methods, including scales, handheld devices, callipers, a measuring tape and even taking a good look in the mirror.
As your body composition changes over the weeks, you’ll need to adjust your calorie intake accordingly, but there are a number of factors that can help you achieve ripped success.
Fuel up on protein-rich foods, at least every 2.5 hours, especially after a workout. Protein burns calories fast so it’s ideal for assisting with fat loss, but it also helps muscles to repair and grow.
Avoid unhealthy carbohydrates as these get stored as fat. Instead, opt for healthy choices such as vegetables, wholegrains, sweet potatoes, beans and pulses.
Although your aim is to burn fat, this doesn’t mean to say you should cut fat out of your diet, as this can aid with tissue repair and reduce carbohydrate cravings. Stick to heart-healthy fats, such as oily fish, avocados and nuts.
Keep water levels topped up, too. This prevents the body from storing fluids, which can make you look bloated, even if your fat levels are low.
There are a number of exercises you can follow to achieve a ripped physique. Many people add cardio into their routines, and you may find three cardio sessions burning up to 500 calories each are useful to add to your weekly regime. Avoid overdoing cardio, however, as your body might end up burning muscle stores instead of fat.
Resistance or compound exercises are also useful, so aim for three sets of 12 reps in activities such as squats, deadlifts, bench press, reverse bent over row, pull-ups, military press and dips.
Incorporating the above into your regime should help you get ripped, but for additional support to achieve a shredded physique, browse the high-quality products available at Steroid Central UK.