To be ripped you need two things low body fat percentage and muscle mass. And you can achieve that again by two ways.
1. Bulk Up (gain muscle and some fat) and then lose all of the extra fat that you have gained
2. Lose fat and gain muscle at the same time
There is a small problem with the first option. A lot of bodybuilders lose muscle mass while losing fat, imagine losing all of that hard gained muscle, for only a couple of months.
And there is a small problem with the second option. It's freaking hard to keep your body fat levels as low as possible and at the ame time to gain muscle.
For your luck I am here to help. I am going to write two articles.
One will be about bulking up and losing fat later.
Second will be about losing fat and gaining muscle at the same time.
So stick around for part 2 of this article. Subscribe to the blog so you can know first when is it going to be live.
BULK UP AND LOSE THE FAT LATER:
This is what almost all of the bodybuilders do. But keep in mind that a lot of them fail. A lot of them lose a lot of muscle tissue while performing this, so read carefully this article to know what to do, how to do it, and when to do it.
The first step is to bulk up. You will need to know three things about bulking up:
1. Workout really hard
3. Eat some more
While bulking up there is a chance for you to gain some extra fat. But if you are eating clean (complex carbs, lean protein, good fats) the chances are much smaller than the usual. The usual time to start bulking is at winter time. But you can still start whenever you want.
You will have to have a workout plan. When you are bulking up a good workout is training each muscle group from your body once a week. But you will have to put as much as tension on them as possible. This way you make sure you are making big rips in your muscles and that you are going to gain a lot later. Be sure to give your self Saturday and Sunday to rest.
Don't forget, resting is the time when you are building muscle! Try to keep away from lifting heavy objects. Doing cardio only once a week is good, but no more. Keep the calories for your muscles to rebuild.
When you are bulking up you are going eat a lot. A lot of complex carbs, good fats, and lean protein. Try to stay away from the junk food, to make sure you will not gain a lot of fat.
Eating a lot of complex carbs before your workout is a good idea, this way you are going to have a lot of good energy to stay around, and you will be sure that you will not lose a gram of muscle mass.
Eating simple carbs after the workout will help you re-fill your muscles with glucose in the fastest possible way.
The protein is important for rebuilding muscle. Remember you will have to eat 1g-2g of protein on your body weight in pounds. So if you are 150lbs, you will have to eat 150g or 300g, it depends. If you are a beginner go with the 1g per pound.
Good fats are going to help you keep away the fat, with their Omega-3 and Omega-6 fatty acids.
LOSING THE FAT:
It's time to lose the fat, which means we are going to make some changes to your workout and your nutrition.
You can either keep the workout the same way, training one muscle group once a week, or you can start doing full body workouts (training your whole body in one day, repeating it 2 times a weeks).
Add a high intensity cardio in the resting days. This way you are going to burn more fat.
You will have lower down the amount of everything, just a little bit. Keep the amount of protein 1g per pound. If you are 150lbs take 150g of protein, not lower, because you increase the chances of losing muscle.
If you are taking 40-50g of carbs, start taking 20-30 per meal.
If you are taking 20g of good fats, start taking 10g per meal
If you are taking 2g of protein per pound, start taking 1, not lower!
There you go, a small easy to remember and follow guide to success. Keep around for Part 2, where I will explain how to gain muscle and lose fat at the same time.
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