Shredded, chiseled, ripped, sculpted or whatever, are the adjectives we all use for the same look we are after. And that look looks pretty damn good. We all want the chiseled boulder shoulders, the meaty pecs and the abs you could grind cheese on. But getting that look, it can be pretty brutal and agonizing journey.
You might be wondering why. Well, that’s because you need to achieve two goals. Get lean enough and gain enough muscle mass. You might achieve either one of those things by either cutting or bulking respectively and achieve them easily, but trying to do them both at the same time can be real killer.
This entails every meal you put in your mouth to be incredibly “clean”, training very hard and as a last resort if you still don’t see any of the results you want, starting with cardio exercises. Well, we might be able to help you out at this point. Hold the thought about cardio and then completely forget it. Why?
Because although cardio may effectively burn calories, it may be the most detrimental physical activity to the modern man. Not only is it boring as hell, it is exhausting and most important of all, it doesn’t help in gaining more muscle. So, what follows is a list of 5 things that you can do that will help you save your muscle mass while getting ripped at the same time, without having to do the dreaded cardio:
Become a master at dieting
We all know the first prerequisite for starting your cut is to start eating clean foods, start buying some lean meats, fruits and veggies and throwing away all the unhealthy fast carbs. However, this isn’t enough. Throwing away the junk food is only partially effective. The way to real changes is when you put yourself on a caloric deficit.
What this means is that you take in fewer calories per day than you actually burn. The body will compensate for this difference by starting to burn your fat. Calculate what your maintenance caloric daily needs are and then eat about 500 calories less. It’s that simple.
The 500 calories are a good starting point since it’ll allow you to measure if you are comfortable with that amount, and you would be able to quickly re-adjust it if it’s too much at first. Test it out for at least a month. If you are ok with it and are not having any issues, that you should start seeing results very quickly. And if all those calories come from clean and healthy foods, the results will be coming a lot sooner.
Incorporating IF into your overall lifestyle has proven to be one of the fastest ways you can see results, provided you do it properly. The premise is simple, you consume all of your daily calories and macronutrients you would’ve usually eaten throughout the day, in a set time interval in the range of 4-8 hours.
Outside of those 4-8 hours-time interval, you would be fasting, only allowed to drink some low calorie beverages like water or green tea. This type of dieting has been put to the test hundreds of times and has been shown repeatedly to decrease insulin levels, which in turn helps with weight loss; increase the amount of HGH (Human Growth Hormone) and even repair cells and help with their recovery.
That’s what science has to say about its benefits, but another simpler reason what IF works when it comes to getting you ripped is this, you have to plan it ahead. Knowing the exact time when you are going to eat next, makes it very hard to put in some snacks in your meal if the meal you had already planned contains totally clean food.