The sight of ripped and vascular muscles on a proportionate frame can seemingly bring about inspiration and motivation for others to do the same. Bodybuilders step on stage and display muscles with amazing symmetry that is forged through countless hours of training. But what really stands out is the astonishingly low body-fat that bodybuilders have.
How bodybuilders get ripped
Ripped muscles are not the by-product of simply lifting weights. Lifting weights will only hypertrophy the muscles, not ‘shape’ it. The condition of ripped muscles can only be achieved by reducing overall body-fat in the body. Bodybuilders often go on very strict diets and perform on stage at less than 7% body-fat.
Phases are used in a bodybuilder’s yearly routine. During the off-season, many bodybuilders start a bulking phase. In this phase, the bodybuilder is allowed to eat junk and essentially anything desired. The purpose of bulking is to allow maximum growth of muscle while gaining weight. It also serves as a relief from the psychological demand from strict diets.
When the competition the bodybuilder is competing in is nearing, they start a cutting phase. The time in which a bodybuilder enters a cutting phase can be from anytime between 12 weeks to 8 weeks. A cutting phase is where a bodybuilder goes on an extremely strict diet to reduce the fat gained during the bulking phase. If you’re in the north end of the UK, check out Health by Science who have some of the leading programs in personal training and physio recovery.
When entering a cutting phase, the bodybuilder eliminates all junk and reduces the amount of calories from their diet. Starchy carbohydrates and sugar are also avoided. Their weightlifting routine changes to suit the occasion as well. Some incorporate supersets, some start lifting heavier and some just add more repetitions and sets in their workouts. When the bodybuilder’s weight and fat loss has reached a certain level, they enter a more intense cutting phase to ensure continued progress.
Early morning fasted cardio is normally added into the bodybuilder’s routine in this phase. The calories consumed daily are also progressively lower. This ensures that weight loss is consistent as time goes by. Water intake is also drastically increased to prepare for a ‘flushing’ phase later on.
In the final stretch before the competition, the bodybuilder has probably lost all the fat they can lose and is now standing at around 6-8% body-fat percentage. The only factor that can be manipulated in this phase is water. By purging the water inside the body, about 1-2% of body-fat can be lost. This is done by introducing a sudden increase of water intake and eliminating it suddenly. Some bodybuilders increase the activity of cardiovascular exercise or even go for saunas after their workouts.
How to apply bodybuilding techniques to get ripped
For the average person, most bodybuilding techniques would be quite impossible to apply if done with the same discipline and dedication. As such, only certain techniques would prove useful and applicable for the average individual.
Contrary to popular belief, bulking is not easy. Bodybuilders often have to force feed in order to get the calories needed to gain weight. As long as the individual has a reasonable amount of muscle, a bulking phase can be skipped.
To get ripped, a cutting phase is inevitable. As such, the diet and supplementation the individual takes must be very clean and strict. There must be no junk and starchy carbohydrates in the diet. Water should also be consumed in large amounts daily so the body will not retain water.
Protein shakes, creatine and fish oil are all tried and true supplements that anybody should take if they are serious about losing fat. Many people have reported great results with legal steroids and natural steroid alternatives. Check YourBodyDoctor for more reviews.
As for the training portion of cutting, stick with heavy lifts so the body will do its best to maintain muscle. Cardio should be done for at least 20 minutes at a slow and steady pace. The most important aspect of cutting is progress. Usually an individual may be experiencing some fat loss initially. But when progress stalls, these individuals do not change to keep progression of fat loss. When fat loss delays, increase the number of cardio sessions or decrease the total amount of calories consumed.
Getting ripped is never an easy thing to do. Most people will give up at the first sign of discomfort. It is the person who sticks with the designated plan with determination and desire that will achieve their goals.