For some people, getting ripped is about being able to see some muscles on the abs, or maybe not being shy about getting into swimming gear. For others, it means eventually fitting into that tight jeans or t-shirt they’ve been hiding in the closet.
Whichever your personal objectives, in this piece, you’ll learn 8 quick ways of how to get ripped at home so you can build muscle, burn fat, and tone your body as quickly as possible.
Cause some damage
Muscle growth occurs when damaged muscle fibers repair and become thicker. This means you must work your muscles through an activity they are not used to. For example, you can try heavy weightlifting in order to build muscle.
As you become stronger, you need to constantly challenge your muscles. If it is easy, it won’t cause enough damage on your body to have any impact, so continue upping the weights and reps until you experience muscle failure. It should not be easy.
Build during recovery time
While muscle damage is vital, muscle growth actually takes place when your body is recovering, so it’s vital that you allow your body adequate time to properly rebuild.
This is why any normal bodybuilding routine would work out different groups of muscles on different days so there are rest intervals in between.
Don’t naively think that more is better when weightlifting. Allow your muscles some time to repair, have lots of sleep and never train a painful muscle.
Up your calorie consumption
If you’re taking a calorie-deficit diet (taking in less calories than you’re burning), you won’t gain muscle. You really need to consume more calories than you burn—around 3,500 additional calories per week for a pound of extra muscle. But remember that your calories must be from healthy options and you need to mix carbohydrates, protein, and fat.
Up your protein intake
Whey is an organic protein supplement obtained from milk when cheese is produced. It’s rich in leucine, an amino acid that helps stimulate the repair and growth of muscles.
Including whey protein shake in your diet is easier than consuming steak and eggs throughout the day and can help to get high protein levels into the body fast.
Cut back on the cardio
Excess cardio will place your body in a catabolic state, which burns the muscle you’ve gained. It may also increase your stress hormone (cortisol) levels and weaken your immune system.
Cardio is essential for increasing fitness and losing fat, so don’t give it up completely. But if you’re easily getting colds or feeling tired, it’s probably time to cut back.
Load on some junk food once in a while
You don’t have to be a complete miser. You can allow yourself some cheat meal occasionally. Junk food is not necessarily bad for you, so long as you check your calorie consumption. And since not many things taste better than double bacon cheeseburger, dieting can be more fun.
Slow down your rate of fat loss
Yes, that’s right. The best method to get insanely ripped is to lose about 1.5-2 pounds a week. Although a faster weight loss rate can be helpful if you’re carrying a considerable amount of excess fat, it isn’t the best way to bring down your levels of body fat. Rapid fat loss may also make you lose muscle. The first week of weight loss is usually higher than normal. You should wait until the second or third week of weight loss to make changes.
Drink your water
This sounds obvious, but it’s not that obvious for many people. A good number of athletes and even hardcore weightlifters don’t drink adequate amounts of water. Several studies have shown that adequate consumption of water alone could increase your metabolism by up to 30 percent. Needless to say, not drinking enough water when trying to get ripped will slow down the process. Don’t guess the amount of water you’re drinking. Use an empty milk jug or shaker to help you track your daily water consumption.
So, these are some of the most effective and fastest ways to get ripped at home. It may not be a breeze, but with determination, and a healthy outlook on food and exercise, you can get your dream body and keep it for many years to come.