5 Simple Rules To Follow When Learning How To Get Ripped Naturally
If you want to know how to get ripped naturally without taking harmful muscle building supplements there really is no secret to it. Here are 5 simple rules to help you learn how to build muscle naturally.
Rule No.1: Commit Yourself
This is the most important rule! In order to build muscles naturally you have to spend time at it. The reason people give in and buy muscle building supplements is because they fail to stay committed to their muscle building routine and seek fast results. Getting ripped naturally requires time and dedication and you will not be using any harmful enhancements.
You therefore must weight train for at least 30 to 45 minutes, 3 times per week. You must also throw in some cardiovascular routines into your workout to reduce body fat and maintain a natural lean and toned look.
If you can’t make that commitment you won’t build muscles naturally. You may be able to take a week off here and there but if you make it a regular occurrence your hard work won’t amount to much.
Rule No.2: Eat Your Protein
So you are trying to gain muscle naturally. What are muscles made of? Muscle fibre. What are muscle fibres made of? Protein. How do you get more protein to build more muscle? Eat muscle….well eat protein : ). In order to build muscle naturally you must increase your protein intake. There is no way around this.
Beef, chicken and fish are all great sources of protein but keep two things in mind. One, to build muscle you should aim to consume 1 to 2 grams of lean protein per pound of body weight per day. Therefore if you weigh 160 pounds you will need to eat a minimum of 160 grams of protein each and every day. The protein source needs to be lean so that you do not consume unnecessary, unhealthy meat fats that will result in weight gain and plaque build up in the arteries of your heart.
Two, vegetable based proteins don’t count. Our body just doesn’t use them the same way as animal based protein. If you are a vegetarian you can make up for this by eating more dairy and soy products such as low fat milk, tempeh and tofu.
Rule No.3: A Better Whey
Repeat after me: whey protein is muscles best friend. You just can’t beat whey protein for helping build muscles. In fact it is key to get some whey protein into your system right after lifting weights.
Yes…whey protein is a body building supplement, but it is a natural bodybuilding supplement! Whey protein is a high quality, soluble form of protein separated and extracted from cow’s milk during the cheese making process. It is then converted from a liquid form into a powder via ion exchange and being passed through a drying tower.
You can find whey protein in almost every nutrition store or pharmacy. It is sold in a variety of forms, including as a soluble powder ready to be mixed with water or milk to make a shake or as a protein bar. I personally prefer protein shakes but pre-packaged bars work well as lunch time snacks while at work. It is most effective to consume whey protein within 30 minutes after you have completed a high intensity workout. It is at this time that your muscles need whey protein to build muscle the most.
Rule No.4: Keep An Eye On Your Reps..Aim For Muscle Failure
Weight training is the best way to get on track when learning how to get ripped naturally. But it does no good to lift one pound 200 times or 200 pounds once. Muscle grow by you pushing your muscles to their limit, also no as failure, repeatedly.
For each weight training exercise you perform find the amount of weight that you can lift between about 10 to 12 times. Then increase the weight a little, about 5 to 10 pounds, and aim for the same number of repetitions for your 2nd set.
For your 3rd set increase the weight again and aim to lift the weight for 6 to 8 repetitions. Complete a final set lifting weights heavy enough that you can only complete 4 to 6 repetitions. At this point you should you will know you’ve done it right if you really have to push yourself to your limit to complete the last rep of the last set. This feeling is known as muscle failure.
Rule No.5: Give It A Rest
Looking at a body builder with huge arms might lead you to think he does bench presses every day but you are wrong. Body builders know that lifting weights stresses your muscles and doesn’t make them bigger. Your muscles really grow once you give them time to recover.
Concentrating on particular muscle groups once per week (legs one day, biceps and back another, triceps, chest and abs a third) give good results because you are giving each muscle a week to rest and grow naturally.
These simple rules on how to get ripped naturally are very easy to implement but often difficult to commit to. There are more rules and tips beyond these that will help you gain muscle naturally but starting with these will get you most of the way there!
