It was June of and Ellengold, then 37, weighed roughly pounds. Unsure of how to get started, he decided the first step would be to admit that he needed some help. After some Googling around, he found a nearby gym— Ultimate Performance —that seemed to specialize in dramatic body transformations. As he scanned through the list of men and women who'd gone from overweight and out of shape to resembling full-blown fitness models, he thought it all looked too good to be true.
After an introductory session with his trainer, James Ellis-Ford, Ellengold was told that if he committed to the plan offered to him, he could realistically get himself down to pounds and 12 percent bodyfat in as little as 24 weeks. Then they got to work. Ellengold's regimen involved training three days a week with UP, and doing cardio on his own time to continue building up a caloric deficit, shooting for at least 10, steps per day.
I was physically wrecked. 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.
If you are already lean than it will be SUPER hard to lose any more than that but the blanket statement of 1 to 2 pounds per week and anything more is unhealthy is a BS statement that I wish people would stop throwing out there at people.
If you are heavier you can lose more than 2 pounds per week. I would like to get big. Or is that just overkill? What I want to share is my experience. I have a perfect genetic for gaining mass, being muscular mass or fat mass, so following this plan have make me gain a lot, a very lot of muscle, but never truly make me lose a big amount of fat.
Those method are based on the augmentation of the basal metabolism, and are unable to target and destroy the life-long fat of an obese person. So what should people like me do? Maybe they are for some, but not for me.
Then I read articles on fat losing and understood how different my body is. I got rid of the previous method and base my work out on lots of long cardio sessions. Then, for the first time in like 4 or 5 year, I was able to lose around 30 pound in 3 month without losing any muscle size. So, if some obese people come around here looking for a solution, I strongly advice to read and educate yourself on how cardio work out target fat, and motivate yourself to go for long session of low to medium intensity cardio work out.
Not on powerlifting or hard bodybuilding. Bodybuilders lose weight the same way as any other overweight guy, via a calorie deficit. Actually no, Bodybuilders are far from loosing weight the same way as an overweight person. Bodybuilders are athletic, their body is capable to greatly increase their basal metabolisme due to experience and training for example, and thus lose weight not only due to a calorie deficit. Problem is that the body is more likely to consume glycogene over fat in this mode, reducing overall efficiency.
The other one is fat oxydation where the body will oxydate, thus burn, fat to create energy instantly. Fat is kept into tissue. So this room get fill by fat and then lose it following the lifestyle of the person.
The room just get empty, but never disappears.. The problem is, the more you have rooms, the easier you get fat, because the body have plenty space to keep fat and thus make hell of a stock each time he can. So training method like HIIT are based on increasing the volume and intensity in order to create a calorie deficit are more likely to never achieve the furthest rooms and more likely to consume glycogene instead fat, unless the guy is basically making him starve.
And here comes the second method to lose weight which can totaly be combined to the previous one which is fat oxydation. Fat oxydation IS different from calorie deficit. The lower, the longer, the better. The human body works in mysterious ways even now, and the scientists are far from having describing it all. Been there, done that. While actually focusing on fat oxydation instead of calorie deficit, while still reduce the calorie intaque, will be much more efficient.
According to research, it may also be more easily achieved in untrained individuals with a higher starting body fat percentage - since they are prone to lose fat more efficiently 1. One study suggests that with high protein intake and a well-planned strength training program, you may be able to increase lean mass while simultaneously losing body fat 2. Researchers found that as long as protein intakes remain high up to three times the RDA , and you are participating in regular strength training, you may not only be able to preserve lean mass in a calorie deficit but can help increase it slightly.
Although this approach is likely not efficient long-term, it is difficult to achieve, and the amount of muscle gained may not be as significant as what you would experience on a traditional bulking diet. I'm going to give you the number one secret to optimal fat loss; it is cutting calories. That's it. If you don't get that part right, it's pretty damn near impossible to lose body fat.
But companies and "experts" are still going to talk to you about raising your metabolic rate and speeding up the fat burning process, through supplements and special diets, but these are false promises. Based on what we know about the human body and existing research, you cannot hack your metabolism; it is largely determined by your body weight mainly lean mass and basal metabolic rate BMR.
And even though some supplements like caffeine, might cause minor increases in BMR, the amount is typically so small it doesn't outweigh the need for calorie control 3. Fat burning supplements are often dangerous, ineffective, and expensive. That's because a majority of them work one of few ways - increasing your body temperature or your heart rate, in the hopes of helping you burn more calories, or improving fat oxidation - although calorie control is still needed to lose body fat overall 4 , 5.
Research has yet to conclude that any supplements promote more fat loss than diet alone. Bottom line, if something sounds too good to be true, it probably is. Now that we've gotten common misconceptions out of the way, we can dive into what does work in helping you get more shredded.
Here are ten steps, backed by science, that will assist you in getting those abs to show and the chiseled physique you're dreaming of. Probably the most important thing you can do for a more toned body is to increase your lean mass. Burning fat is crucial, but the more muscle you have underneath, the more ripped you'll look. Not to mention, muscle is your primary fat burner - driving your BMR and daily calorie needs more than anything else 6.
Having more muscle mass means your calorie needs are higher - because you weigh more. And muscle takes up less space than fat, helping you look lean even at a higher body weight. So increasing your lean mass means you can eat more calories in a deficit and still lose body fat, compared to just calorie restriction for weight loss alone at a lower lean mass.
Moreover, your abs are a muscle, and just as with any other muscle in your body, increasing the size of your abs and strengthening them can promote better definition in your stomach. But don't just focus on core exercises, increasing your lean mass overall can help give you better results and make the process easier.
Plus, many compound lifting movements and heavy lifting, in general, incorporates your abs. If you haven't been lifting weights or including any strength training in addition to your ab workouts, you may want to start. For how often you should be training, weight training three times a week has both been associated with more muscle growth than less frequent training 7 , 8 , 9 , And the amount you can lift may not matter according to studies, heavy weights for low reps and high-frequency light weight lifting are both associated with positive muscle growth In other words, just strength training at any weight multiple times a week is going to support lean mass.
There are endless variations of these simple exercises that include hanging, weighted, decline, etc. Including a variation of these basic functional movements at least 3 days a week and increasing the difficulty can help build your ab muscles over time 12 , 13 , If you are looking to bulk first, stick to a moderately high calorie diet and weight train for a few months before moving on to a calorie deficit in step 2.
If going right to a cut, keep weight training and working your core consistently. Whether you are bulking first and then cutting, or working to change your body composition all at once, controlling your calorie intake is essential.
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