You know those ripped, super buff dudes at the gym? I know you've seen them. Their muscles are bulging, they have washboard abs and they have muscles in places you didn't even know had muscles. You think that you could never look like that, but maybe you could. Here are 14 things ripped men do every day to help them get that body. Try these tips before you throw in the towel.
You know the saying, "Abs are made in the kitchen"? Well you can work out all day, but if you don't eat correctly, than you won't see the results that you are looking for. Prep your meals to make sure you are eating five to six small, healthy meals a day. If you don't prep for it, life will get in the way and you will have a very hard time eating right.
You have been sleeping for up to eight hours, so your body needs fuel when it wakes up. Even more so if you are going to work out early in the day. That granola bar is not going to cut it, so make sure you eat a healthy breakfast as soon as you can in the morning.
Sure you can keep a mental calendar, but an alarm will remind you to workout, to eat your next meal and it will tell you when to have your next protein shake. It's a lot to keep track of when you are trying to get in shape. Let the alarm on your phone act as an accountability partner when no one else is around.
When they are sore and tired and really don't want to work out they still do something. Whether it's shooting hoops in the park or a yoga class, they make sure they keep the body moving. Being active actually helps you recover when you are really sore.
Protein and weight loss go hand-in-hand. Protein keeps you full and will curb your hunger and will help you eat less. Protein also reduces the amount of muscle you lose while restricting your calories so it's a win-win.
You can't make goals like, "I want to look amazing shirtless on the beach." You have to hone in and make smaller and more specific goals. Try making goals like, "Do 50 sit-ups" or "Be able to tighten my belt by one more notch" so you have an exact plan to try to tackle. Always review and update you goals to keep things fresh.
Those who work out with a partner tend to be more successful in their workouts. Having a partner will make you go to the gym and it will also make you work harder. Surround yourself with healthy, motivated people to keep yourself in the right headspace and routine.
Skip light dumb bells and go for the heavy weights. Lifting heavy weights recruits more muscle fibers and when they are repaired they grow. Lifting heavy also helps you burn more calories throughout the day. The squat rack, deadlifts, and bench presses will help you build the muscle that you are looking for.
Drinking lots of water, is another way to help fill you up without consuming extra calories. It also helps boost your metabolism. Jo Travers, author of The Low-Fad Diet suggests that you “Weigh yourself before a session and afterwards towel dry before weighing again. Figure out how much weight you have lost and replace it with double in water weight.” This formula will make sure you are properly hydrated.
I know, I know, the last thing you want to do is cardio, but it is essential. Weight loss and muscle gain cannot be done without a combination of food, weights and cardio. It is suggested that up to five days of moderate activity for 30 to 60 minutes and two days of interval sessions for 20 minutes should be included into your workout for the best results.
“Poor sleep has been shown to increase the hormone ghrelin (which stimulates hunger) and decreases the amount of leptin (low levels signal a need to eat more),” explains the founder of the Brotherhood Training Club, Kemo Marriott. If your body is tired and telling you to eat you are never going to be able to watch your calorie intake.
If you are in a good mood, your workout will be more successful. Wake up, drink some coffee, stretch it out, do some morning meditation and clear your head. Then you can hit the gym and focus and be in the right state of mind.
Just hear me out. Your emotional state can effect your physical state. If you are depressed, anxious or stressed you can gain weight. Whether it is stress eating, or sleeping late and slowing the metabolism, it's all connected. Mind/body, baby.
Supplements can help you fill in any gaps that you may not be getting in your meals. Amino acids, multi-vitamins, protein powders, and creatine can make you build muscle and can improve your health. Just make sure you are taking them consistently and on a long-term basis. Weight loss and muscle gain takes time. It isn't going to just happen overnight.