Well, let me tell you… it takes time. Watch at the video above. The left is when I was in high school, and the right was taken about two months ago. Big difference, huh? I was scrawny, and my confidence sucked. That being said, if you follow these five rules, you will go from skinny to buff in no time at all. If you want to go from skinny to buff, you need to eat WAY more food.
Let me tell you a quick story that illustrates this point. They burst out into laughing like a pack of hyenas. It turns out, they were dirty bulking. The fact of the matter though, was that they were right. They eat something like a puny 1, calories a day and then expect to somehow bulk up to the size of Arnold Schwarzenegger. When I tell guys how much food I ate during my last photoshoot, they can hardly even believe it.
I literally ended up eating more calories for my first breakfast than they did in their entire cheat day —and yes, you heard that right. I had a first and second breakfast, like a god damn hobbit. Simply enter in your height, weight, activity level, and goal—and voila!
If you want to go from skinny to buff, you need to eat the right foods. Personally, most of my diet consists of steak, chicken breast, pork, and some high quality complex carbohydrates like brown rice and quinoa. The fact of the matter is that if you have really low testosterone levels, going from skinny to buff will be virtually impossible.
Unfortunately, most of us have low testosterone nowadays, thanks to all of the hidden testosterone destroyers in our society.
First off, do intermittent fasting on your off days. This is a great way for you to boost testosterone levels, which helps with going from skinny to buff. Second, get enough protein and saturated fats. You can get these by eating foods like steak, eggs, pork, and ground beef. Unfortunately, saturated fats have been demonized by the media—the thing is, though, your body literally needs saturated fats to create testosterone. Third, get enough sleep.
In addition to this, be sure to drink enough water, supplement with a good multi-vitamin , and consider adding some more Zinc, Magnesium, and Vitamin D into your diet. Learn to balance your testosterone-infused alpha male lifestyle with having fun, kicking back, and relaxing like a high achiever. Yeah, sure—I got bigger, but I looked like a damn T-Rex. My legs were fricking huge and I had absolutely no biceps, triceps, or back muscles to show for it.
The two components of getting a ripped physique are workout and nutrition. Train each muscle twice a week: This helps in maximizing muscle hypertrophy — that is, muscle growth. A meta-analysis issued by the Department of Health Science shows that training twice a week gives better hypertrophy results than training once a week. More sets lead to more growth : According to a study published in the Journal of Sports Science , the more sets you do the more muscle growth you can achieve.
But up to a certain limit of course. Hence, do around working sets per muscle group per week. Hence, go all out in your training. HIIT: Add high-intensity interval training to your exercise routine. In an equal time interval, HIIT burns more calories than traditional cardio. This also gives you a metabolic boost which leads to more fat loss. To get a ripped muscular physique, training and nutrition go hand in hand. To see your defined muscles, you have to achieve a reasonably low body fat percentage.
Our body needs some amount of fat too to function healthily. Here are some diet tips you should consider before designing your plan to get shredded:. Take a high protein diet: As you already know that proteins are the building blocks of muscles. Hence, it is essential to eat enough amount of protein to build muscles. Take around 0. Going too high might reduce your muscle mass. Also, stick to the higher side of protein intake during fat loss.
This will help you in retaining your hard-gained muscles. Eat enough fiber and micronutrients: Your diet must be rich in fiber, vitamins, and minerals.
These are very important for proper digestion and absorption of food. Hence, add enough portions of whole grains, beans, legumes, veggies, and fruits in your diet to make it complete. Read more: How to set Macros for Cutting Diet. So this was the truth about the time you would take to get ripped. Within one year, you can gain about kg muscle mass easily. Then a 3 months cutting phase is enough to burn that fat you may have under your skin. So about 15 months are sufficient to go from skinny to ripped.
Nourish your body with fresh, unprocessed foods consumed in small-portioned meals five to seven times daily, spaced two to three hours apart. Consuming frequent smaller meals constantly stimulates your metabolism, which increases fat loss and prevents over-consumption and cravings, advises Duke University. Meals should consist of lean protein, vegetables, fruits, whole-grains and unsaturated fats. Protein sources might include lean poultry or beef, fish, eggs or low-fat dairy.
Whole-grains include oatmeal, brown rice, quinoa or whole-grain breads or pasta. Healthy fat sources include olive or canola oil, nuts, natural nut butters or seeds. Strength training is essential for building lean muscle tissue. Beginners should start with at least two sessions a week targeting all the major muscle groups. Compound exercises require more than one joint movement and multiple muscle groups to execute the movement such as squats, deadlifts, bench press, clean and press, pullups and pushups.
Including compound exercises in your routine guarantees you'll burn more calories according to ACE Fitness. Perform two to three sets of eight to 12 repetitions of each exercise once or twice a week on non-consecutive days. Take at least one day off from exercise each week to allow for muscle growth and recovery. Perform at least 30 minutes of moderate-intensity aerobic exercise such as brisk walking five days a week.
Aerobic exercise is necessary for burning excess body fat and strengthening the heart and lungs. Increasing the duration or intensity of the aerobic exercise may be necessary if you have a significant amount of body fat to lose.
Durations may need to be increased up to 90 minutes daily of moderate-intensity exercise. Another option is increasing the intensity to vigorous such as running or performing sprint intervals.
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