Wednesday, 16 October 2013

How to build a ripped muscular body by Neeraj Mehta

How to build a ripped muscular body

Your determination with exercise and diet plays the role in building ripped muscular body.

First need to understand the growth of muscle mass, how it happens:

Muscle mass growth, is the by-product of the damage incurred by the tissue during weight training. (You feel a pump while working out that is basically the damage in the tissues). When you exercise, thousands of muscle fiber tears in the muscle belly. One type of muscle cell, located in the muscle belly is satellite cells, which begins migrating to the site of the tissue damage and begins to fuse to each other and the damaged muscle fibers. This eventually leads to increased muscle fiber across the damaged area. They have the potential to generate new muscle fibers, provide additional myofibril to their parent muscle fiber. While the adaptive response to exercise largely varies on an individual basis on factors such as genetics, age, diet, acclimatization to exercise, and exercise volume.

The key to Muscle growth is also stimulated by various growth hormones. During strength training exercises, the brain stimulates to release growth hormones. This activity causes fat to be metabolized for energy use and recovery process. Testosterone, a hormone present in human body, also has a direct affect on muscle growth during this process. It serves to promote the presence of neurotransmitters at the damaged muscle fiber site, further stimulating muscle tissue growth. 

Aging also plays a part in growth, as the natural growth hormone production is less which starts muscle tissue to diminish. The good news is that this loss of muscle mass - called sarcopenia - can be reversed with regular resistance training. Regular training also strengthens the connective tissues surrounding skeletal muscle, enhancing the metabolism followed by shredding out fat from the body.

The amount of muscle you have dictates your metabolic rate. The more muscle you have, the higher your metabolism will be. And a higher metabolic rate will lead to greater fat loss. One more fact is muscle requires 7 calories to retain but fat need only 2 calories.

Suggestion for Exercise:

If someone really want to get ripped you need to cut down your cardio workout, because this will lose your muscle mass.
Concentrate on developing a solid base of core strength (abdominals and lower back).
Choose a weight that will allow 8-10 repetitions to build muscle endurance, and muscular strength, for 3-4 sets for major muscle group per exercise. 
Balance resistance-training program by completing equal number of sets and repetitions with opposing muscle groups.  Emphasize the weaker muscle groups, especially the back and hamstring muscle groups.
Squats and dead life are the best possible exercises for toning your entire body from head to toe.
Ones a week you can add Plyometric Training to increase your calories expenditure. Plyometrics is designed for individuals with a high level of fitness and is a type of anaerobic interval training.  It is the ability to work farther into anaerobic metabolism before lactic acid builds and the exercise is over.

If you want to get ripped, YOU NEED TO EAT MORE, BUT RIGHT TIME AND RIGHT FOOD. Eat six to eight meals every day keep your carbs in check and your protein intake high. 
When you’ve been dieting strictly, your levels of the Leptin (hormone that plays a key role in regulating energy intake and expenditure, including appetite, hunger and metabolism) start to drop. Overeating boosts Leptin levels, which keeps your metabolism high and hunger low, allowing you to burn more calories and consume less.

Suggestion for Diet:

Eat slow digesting carbs before workout, help you burn fat faster, also you able to train longer before reaching exhaustion than those not eating the slow carbs.
High estrogen levels are also a major cause of fat accumulation in the body. Do everything for keeping your estrogen levels low. Eat lots of cruciferous vegetables (broccoli, cauliflower, cabbage, brussel sprouts, etc.). Eliminate all soy products. 
Eating dairy isn’t just about getting protein for building muscle; the calcium is a huge benefit for fat loss. Calcitrol, a hormone that promotes fat gain and limits fat burning, is suppressed when adequate calcium is consumed in the diet.
Hydrate yourself throughout the day, leads to metabolize the food. Drinking two cups of cold water could increase metabolic rate by about 30%.
Diet sodas and other artificially sweetened beverages to satisfy their sweet cravings. These sugar-free beverages increase insulin release, which can inhibit fat burn. Try to limit yourself to one per day at the most.
Fruit are full of nutrients and antioxidants to help protect the body, but they’re also full of sugars (carbs). If you change veggies for fruit that allow you to keep the nutrients and antioxidants, but your sugar/carb and total calorie intake will be reduced. 


Written by Neeraj Mehta (Fitness Expert and Inventor of BMXStrength ®, Globally)









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