A quick article to day on how to get ripped and stay ripped all year.
I know there are those of you who like to bulk u over the winter, and then get down to your summer weight when it is time to remove your shirt at the beach, but there are some of us who like to stay ripped all year.
These five tips come to you courtesy of Jeff Cavalier, from Athlean X. I follow him on YouTube, and he has some great advice.
I give you these tips for your benefit. I have no ulterior motive. It is just straight up good advice.
I have said this over and over again. We need to get to a point in our lives where we stop dieting. We need to find a method of eating that works for what we are trying to achieve in our lives.
If you are trying to lose weight, then we need to find the eating pattern that will allow us to do that.
If you are trying to build muscle, then find what works for you. Regardless of your goals, you need to get off the diet roller coaster and start eating healthy foods in portions that allow you to achieve your maximum fitness goals.
For me, that is the Keto lifestyle. High fat intake, moderate protein intake, and low carb intake.
Please, for your own health, stop the fad diets and find an eating pattern that you can sustain for the long run.
Drink Lots Of Water!
You need to get in the habit of drinking as much water as you can tolerate. Drinking water will help you to get a handle on when your body is telling you it is hungry and when it is telling you it is thirsty.
When you get a feeling like you need to eat, drink first. If the feeling subsides, then you were thirsty. Get to know the feelings of hunger and thirst.
If you combine this with your preferred eating pattern, where you know you are getting the number of calories necessary to meet your goals (calorie deficit for weight loss, calorie excess for muscle gain), then you will stay hydrated and full and continue on your path to great health.
Choose Resistance Training Over Cardio!
The next area you need to understand, is that if you want to grow your muscles and stay ripped, if you only have time to do one or the other, cardio or weight lifting, always choose the weight lifting. This is not to say that you need to stop doing cardio, but if you have only time for one, lift weights.
You will need to set aside time to do cardio, to assist in the elimination and keeping off of that last little bit of fat, but muscles at rest are more “active” that fat at rest. If you have more muscle, your metabolism will be higher all day. That is just a fact.
Choose weight lifting. Do cardio once a week or so. But choose weight lifting.
Lift What You Should, Not What You Can!
Let me explain. You will have a maximum weight that you can lift in all exercises. That is great. You need to know what your one-rep max is; you also need to know what your ten-rep max is. Then decide on your goals.
If you are training for strength, then you should be lifting what you can. Start at your one rep max and do drop sets. This will increase your strength. You should be lifting as close to your ten-rep max as often as possible.
If you are training for hypertrophy (read bigger muscles!) then you need to be lifting differently. You need to focus on form and performing at least ten reps per set. Start with a weight with which you can perform 10 reps. The last rep should be difficult, but not impossible. Then drop the weight to 65% of that number and after resting for a minute, do another set of 10. DO this for three sets, with a five-minute rest between sets.
This will allow you to lift the most weight per minute in your workout, building your muscles bigger.
The final area that needs attention is the area of consistency. All the above will be for naught, if you are not consistent. You need to be in the gym five or six times a week. You need to be drinking lots of water every day. You need to be writing down your goals and keeping track of the weights that you are lifting. Figure out your max lifts, and then do the math so you know exactly what you are doing in the gym every day.
Work out with purpose. Eat with purpose. Set goals. Meet those goals. Set new goals. Meet those goals. Eat with purpose. Drink a lot of water. And so on…
Here are the two videos where this information was gleaned. I am certain that Jeff will explain it much more clearly than I have attempted. Enjoy
So there you have it. Advice from a professional (Jeff Cavalier) relayed to you from a man with a passion for health and fitness. I want you to be the best that you can be.
When I find advice that makes sense and works, I will share it with you.
I trust that this made sense today. I trust the videos made sense as well.
Thanks for listening. If you have any questions or comments, please leave them below.
See you in the next post.
Have a great day!