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How To Get Ripped and Pack on Lean Muscle Mass
No matter who you are or what you do, everyone wants to get ripped off. The cut physique is so desirable by the opposite sex that come summer time everyone is running around frantically, going to gyms and finally giving up on junk food and eating healthy. Now I’m here to tell you it doesn’t have to be that way. This fool proof plan that I am going to provide you with 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 off that much desired body that you achieved so easily and quickly.
So let’s cut the conversation short and get straight to it shall we?
First things first we will not worry about what the scales read, in fact what we are after is body composition:
- Lean body mass (muscle, bone and connective tissues)
- Weather
- Body fat
In fact, if you do it right, you will put on weight because you will gain muscle while losing body fat.
Quick Run Down of Body Types
- Ectomorphs have high metabolic rates, they are able to convert their food into energy easily and quickly. Ectomorphs benefit greatly from a high protein diet and should also increase their total calorie intake. Like that they can benefit from having more fats in their diet the other two types.
- Mesomorphs can 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 participate in cardiovascular training because 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 take the cardio easier than it burns energy and as hard gainers they need to conserve energy to reach 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 strengthen the cardio. As stated above, they can easily convert food into stored body fat, so all that energy needs to be burned off. Around 45 minutes to an hour for 3-5 days a week is suitable.
If you haven’t done cardio in a while, start slowly and work yourself up to give your body a chance to get used to it. Also do your cardio at the end of your workouts, some people like to use it as a warm up, but it will only tire you out and affect your training.
The food 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 whole milk
- 1-2 slices of whole grain toast with butter
- Lunch:
- 300 grams Mean Meat
- 2 slices of whole grain bread with butter
- 8 ounces of whole milk
- 1 piece of fresh fruit
- food:
- 300 grams Mean Meat
- Baked sweet potato and broccoli
- Large raw salad
Lose absolutely as much fat as possible
Lose as much fat as possible without going catabolic and sacrificing your muscle tissue. Here are the critical points you should follow:
- Maintain a high protein diet. Especially on training days, the demand for rest days may be slightly less.
- Eat low fat. Aim for about 20 percent of your total calorie intake to be fat and we’re not talking about the fats you think of, we mean the good fats like mono- and polyfats. On that note, stay well clear of saturated fats such as trans fats. Look at getting most of your fats from 1 fish oil tablet a day. Fish oil tablets are well known for reducing body fat and increasing lean muscle mass without diet change.
- Reduce your intake of carbohydrates. Aim for 1.5 grams per pound of body weight.
- Aim to do at least 45 minutes 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 strive to put in the best efforts possible and you will get that perfect dream body that you desire ASAP! Good luck with that.
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