Those with perfect bodies have the following: muscles, a symmetrical and balanced shape, and abs that are well defined. Basically, the idea is to be ripped to the bone and maybe even a little shredded. For those who are unsure of where to begin, I’ll assist you by discussing the points you should concentrate on, such as proper nutrition, aerobic exercises and weight training. With these tips, your body can be ready to hit the beach by next summer.
Figure out Your Starting Point
The people who have not met their bodybuilding goals tend to fall into one of two categories. Either they’re the big man who looks ripped in clothing, but when the shirt is stripped from his body has no muscle definition and excess body fat, or he is the skinny guy who has it in his own mind that he is built, but has no muscle mass to support his frame. Whether you’re the big guy who eats the recommended calories and continues to get bigger or you’re the skinny guy with veins bulging from your arms, but lack the big body to be intimidating, you may need some help in the bodybuilding department. Both categories will get a laugh, when entered into a bodybuilding contest.
Start by determining your body type. Are you the lean string bean who needs to add muscle mass, or are you the buff man who needs to lose some of the excess weight? If you said yes to needing to add more muscle mass, then you need a bulking program; however, if you said you need to lean down a little, then you need a fat loss program. Remember, you can’t achieve all your goals at once.
A Guide to Weight Training
- Training sessions should last less than 45 minutes, for skinny guys;
- The main focal points should be on compound movements, rather than isolated movements, for skinny guys;
- There should be a five percent increase in strength every two weeks for skinny guys;
- One to two forced reps are the maximum a skinny guy should do to avoid wasting energy;
- At max, skinny guys should split body parts into a three-day program;
- If you’re a bulky guy, you can train for 1 hour to 1½ hours to burn extra calories;
- Unlike a skinny guy’s workout, bulky guys can utilize isolated movements to burn calories;
- Maintaining strength is a vital aspect of guaranteeing you will not lose muscle, when you’re a bulky guy;
- Drop sets and pre-exhaust work well for extra energy expenditure, for bulky guys;
- As a bulky guy, you can spend an increased amount of time on each muscle group, and you can split up body parts over a five-day period.
Nutrition and Getting Ripped
- A skinny guy should consume approximately 15 times their own body weight in calories to increase muscle mass;
- Eating at least 1 gram or even 1.5 grams of protein per pound can be beneficial for skinny guys to bulk up;
- For skinny guys, carbs should be eaten at a 2:1 ratio of carbs to proteins;
- As a skinny guy, you should include high-quality fats every time you eat a meal;
- Workout nutritional drinks are an excellent source of calories that skinny guys should be drinking
- For skinny guys, your largest meals should be consumed at breakfast time and before and after a workout;
- Potatoes, whole grains, oatmeal and rice contain beneficial nutrition for the skinny guy, and should be consumed in large quantities;
- For bulky guys, your caloric intake should be equivalent to 10 times your current body weight;
- As a bulky guy, you should eat about 1 to 1.5 grams of protein for each pound of lean muscle mass you have;
- A ratio of 1:1 should always be followed. This means bulky guys should eat 1 gram of protein for every 1 gram of carbs;
- If you’re a bulky guy, you should eat healthy fats only. This includes olive oil, avocados, nuts and flax oil;
- Bulky guys should never eat solid carbs during a workout. Liquid carbs are the way to go;
- Carbs that come from fruits and vegetables are the best source of nutrients for a bulky guy.
Cardio is Just as Important as Resistance Training
- If you’re a skinny guy, only do cardio if your calorie intake is in a 1000-calorie surplus;
- As a skinny guy, your cardio workout should be as far away from your weights as possible;
- Skinny guys need less than 20 to 30 minutes of cardio per session;
- When you’re a skinny guy, you should only do cardio two to four times each week;
- Prior to doing a cardio workout, skinny guys should always consume enough calories to have a full stomach;
- A protein-carb workout drink is ideal after a skinny guy works out;
- Long endurance training should be avoided, for skinny guys;
- As a bulky guy, you should do cardio directly after your weights;
- Bulky guys should combine long, slow and interval cardio;
- If you’re extremely bulky, you may want to consider doing cardio seven to 10 times per week. Don’t exceed this recommendation;
- In order to lose fat, bulky guys need to do cardio on an empty stomach to lose weight quicker;
- Sipping on a protein drink will help bulky guys avoid muscle loss.
Now, you have everything you need in order to get ripped fast, no matter if you’re the bulky man or the skinny guy.