How To Get Ripped and Pack on Lean Muscle Mass

No matter who you are or what you do, everyone wishes to be ripped. The cut physique is so desirable by the opposite sex that come summer time everyone is frantically running around, going to gyms and finally giving up on the junk food and eating healthy. Now I am here to tell you it doesn’t have to be like that. This fool proof plan I will provide to you here today will get you the results you want FAST! Come summer time and I assure you – you will be ready to get out there and show that much desirable body you achieved so easily and fast.

So lets cut the chit chat and right into it shall we?

First things first we are not going going to be worried about what the scales are reading, in fact what we are after is body composition:

  • Lean body mass (muscle, bone & connective tissues)
  • Water
  • Body fat

In fact if you are doing it right you will be putting on weight as you will be gaining muscle while you drop the body fat.

Quick Run Down of Body Types

  • Ectomorphs have high metabolic rates, they are able to convert their foods into energy easily and quickly. Ectomorphs benefit greatly from a high protein diet and need to increase their overall caloric intake too. As well as that they can benefit from having more fats in their diet the other two types.
  • Mesomorphs are able to easily convert their food into muscle. They require a high protein diet for muscle maintenance, they also sit around the normal caloric intake are a little lower for effective fat loss.
  • Endomorphs have a slow metabolic rate and increased number of fat cells, they can easily convert digested food into stored body fat. High protein/low carb diets are suitable where their caloric intake is kept to a minimum.

How Much Cardio?

Everyone should be participating in cardiovascular training as it is great for the heart, lungs and circulatory system. However how much you do depends on your body type. Ectomorphs (hard gainers) want to ease up on the cardio as it burns energy and as hard gainers they need to conserve energy in order to achieve their full potential in muscle growth. Around 30 minutes of cardio for 3-5 days a week would be suitable for an ectomorph. On the other hand endomorphs will need to step up the cardio. As stated above they can easily convert foods into stored body fat, so all that energy needs to be burnt off. Around 45 minutes to an hour for 3-5 days a week is suitable.

If you haven’t done cardio for a while start it off slow and work yourself up to give your body a chance to get used to it. Also do yout cardio at the end of your workouts, some people like to use it as a warmup however it will only fatigue you and effect your training.

Eating To Get Ripped And Gain Muscle
The menu plan is as follows:

  • Breakfast:
    • 3 eggs – preferably poached
    • 300 grams of Lean Meat – Chicken,Turkey, Fish, Red Meat
    • 250 ML of whole milk
    • 1- 2 slices of whole grain toast with butter
  • Lunch:
    • 300 grams of Lean Meat
    • 2 slices of whole grain bread with butter
    • 8 ounces of whole milk
    • 1 piece of fresh fruit
  • Dinner:
    • 300 grams of Lean Meat
    • Baked sweet potatoe and brocolli
    • Large raw salad

Lose Absolutely As Much Fat Possible

Losing as much fat as possible without going catabolic and sacrificing your muscle tissue. Here are the critical points you must follow:

  1. Keep to a high protein diet. Especially on training days, rest days demand can be somewhat less.
  2. Eat low fat. Aim for around 20 percent of your total caloric intake to be fats and we are not talking about the fats your thinking of, we mean the good fats such as mono and poly fats. On that note stay well clear from saturated fats like Trans fats. Look at getting most of your fats from 1 fish oil tablet a day. Fish oil tablets are well know for decreasing body fat and increasing lean muscle mass with no diet change.
  3. Reduce your carbohydrates intake. Aim for 1.5 grams per pound of bodyweight.
  4. Aim to do at least 45 mins to an hour of cardiovascular training 3 to 5 days a week.

If you follow this article you will definitely achieve some head turning results, so aim to put the best effort in possible and you will get that perfect dream body you desire ASAP! Good luck to you.

Pungky Dwiasmoro Hiswardhani

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