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Muscle Building, How To Really Get Ripped

By: Ricardo Daryans Picture this scenario: You've been training your tail off for the past 4 months, trying to pack on as much muscle size as you possibly can. You've bulked up considerably and are quite happy with the size you've been able to achieve. There's just one problem... Along with all of that solid, lean muscle you've gained, you notice that you've also packed on some excess body fat in the process.

Let's face it, no matter how "huge" you might be, no one wants to be walking around with a soft, smooth and flabby body. There are a lot of myths floating around about what it really takes to get defined muscles. After most trainees have finished their "bulking" phase, they decide that it's time to "cut down" the excess body fat that they gained due to their high calorie, muscle-building diet. How do they usually do this? They lighten up the weights and perform higher reps.

This has always been a widely accepted method of "cutting down" and if you ask most trainers in the gym they'll tell you that "heavy weights bulk up the muscle and lighter weights define the muscle". Do you want to know the reality behind the "light weight and high reps" method of obtaining a ripped and defined physique? It is completely, totally and utterly dead wrong.

There's only three things a muscle can do related to size: it can grow, it can get smaller or just stay the same. No exercise will give you more definition than another. It is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

You can use the bench press, squat, standing curl, pull-up, military press, and deadlift to stimulate the most muscle growth. If you train with weights you will build muscle mass, it's really quite simple. Do you want to get ripped? Well, that's another story.

How is it possible then to achieve a nice, large, hard muscle? Muscle definition only involves your actual diet and body fat percentage. If you low down your body fat percentage you'll make your muscles more visible. You can reduce your body fat in two ways:

1) Modify your diet. You'll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake to around 11-13x your bodyweight and focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

2) Perform proper cardio workouts. Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body's fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute cardio workouts performed 3-5 times per week at a high level of intensity.

So, that's all you have to do. "Light weight and higher reps", leave that in the past, follow these simple steps and i guarantee that you'll see the definition that you are looking for.

Article Source: http://www.lifeweightloss.com

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