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How to Achieve Results in Bodybuilding. Getting ripped takes much more than simply pumping
iron. There are several factors to consider when you want to bulk up. You will need Right
diet Effective weight-lifting regimen Limited cardio Recovery time and sleep. Step 1. Get
lots of protein in your diet. Protein is crucial for muscle building. In order to build muscle
mass, eat one gram of protein for every pound of body weight. For example, if you weigh
170 pounds, include 170 grams of protein in your daily diet. Step 2. Design an effective
weight-lifting regimen. Limit the number of reps and sets that you do and reduce isolation
work. Rather than isolate a particular muscle group with exercises like bicep curls and
leg extensions, focus on broader exercises, like back and shoulder presses and rows. Keep
up your muscle glycogen level by eating 5 grams of carbs per every 2 sets during your
pre- or post-workout period. Step 3. Limit your cardio exercise so that you don't create
problems like reaching your fat-loss plateau. Combining too much cardio with an intense
lifting program and diminished calorie intake will require you to further reduce calorie
intake at the expense of proper nutrition. Do one to two sprint cardio sessions per week,
as these are better suited for burning fat while maintaining your muscle mass. Step 4.
Give your body some recovery time after straining your muscles in the gym. Take a few days off
between training sessions; replace fluids after workouts; and eat healthy, balanced
meals. Step 5. Get at least eight hours of sleep every night. Many bodily processes occur
when you're asleep, such as protein synthesis, which is hugely important for muscle development.
Make a healthy lifestyle a habit, train hard, and get ripped. Did you know A 2008 study
suggests that consuming fruits and vegetables may help preserve muscle mass in older men
and women.