Does a lean and ripped body grow in the gym or the kitchen? Well, both places are required. Getting lean as well as ripped means a combination of losing excess fat and growing muscles, so, based on your fitness journey, this can take some time.
A lean and ripped body is one of the most alluring traits most people dream of having. However, getting such an attractive body is not a difficult process if you do some hard work and have patience.
What is The Process of Getting Lean and Ripped?
Lean and ripped body means body fat is reduced to lower percentages, keeping up with higher muscle mass. This makes your muscles visible significantly through the skin because of the extremely lower fat amount in the body.
The body fat percentage must be between 6% and 10% to get ripped. Fat is important for projecting major organs; hence, a fat percentage lower than 6% is not suggested for a long time. You can undergo the Body Composition Analysis Test to find the fat and muscles’ percentage in the body alongside the water’s percentage and bone weight.
Best Practice to Get Lean and Ripped with the Best Supplements
Indians have a higher percentage of fat and lower muscle mass because of different factors like deteriorating lifestyle, food habits, genetic makeup, etc. You need to undergo two main stages and some essential supplements and some other steps to gain muscle and shed unwanted body fat simultaneously.
Stage-1: Doing Strength Training and Proper Diet for Muscle Building
Increasing your lean mass is the most crucial thing you can do for a more toned body. Both diet and strength training play vital roles in getting lean and ripped. But your efforts’ majority must be focused on the diet.
Fat burning is required, but if you have more muscles, you will look more ripped. Undoubtedly, muscle is the main fat burner that drives your BMR and regular calorie requirements more than everything else.
Your diet should have enough calories so that the protein you consume through food and supplements can be used for muscle building and recovery rather than giving energy to the body. During this stage, you might shed some amount of weight based on your workout process. However, muscle building is the prime focus here.
Here are a few supplements that are ideal for this muscle gaining stage:
BCAAs help in immediate muscle recovery and thereby, you should consume them amid the workout. Moreover, they offer energy and help in the ripping process.
Some recommendations incorporate AS-IT-IS Nutrition BCAA.
2. Whey Protein Concentrate
You should consume this supplement after workout sessions as it causes muscle recovery and then promotes muscle gaining. The best way of consumption is by having it within 20 minutes of exercise.
Some recommendations include AS-IT-IS Nutrition Whey Protein Concentrate and Optimum Nutrition (ON) 100% Whey Gold Standard.
Compared to Whey Proteins, Casein is a slower digesting protein supplement. It helps sustain muscle growth and recovery. You can consume it at night for almost 2 hours before sleeping. It works for muscle building amid the night when your body will be at fasting.
Some recommendations incorporate Optimum Nutrition (ON) 100% Casein Protein and Dymatize Elite Casein.
Glutamine is the amino acid our body forms and it is found in the diet also. However, thorough exercise can decrease the glutamine’s supply from the body, and thereby it is important to be supplemented.
Glutamine offers strength to intestines, boosts immunity, and enhances muscle building and recovery. Moreover, it offers fuel in the form of carbon and nitrogen to the body. In a nutshell, it helps you get a ripped and lean body.
Some recommendations incorporate Redscience Nutrition Pure Glutamine and Optimum Nutrition (ON) Glutamine Powder.
5. Pre-Workout Supplements
Pre-workout supplements usually contain Creatine Monohydrate, BCAA, Beta-Alanine, and Caffeine, etc. which help improve endurance and energy during an exercise. As its name says, it must be consumed only before exercising. You don’t need to consume it regularly.
Some recommendations incorporate Muscle Science Ignitor Pre-Workout and Insane Labz Psychotic Pre Workout.
Stage-2: Fat Cutting
After muscle growth, here are the best supplements to shed fat and get ripped and lean muscles:
1. Fat Burners
Thermogenic and non-thermogenic fat burners help boost the body’s energy levels. This causes enhanced metabolism of the body and burns more body fat.
Fat burners work great for 4 weeks at a time to help you get ripped muscles if you follow a proper diet and workout. You should consume fat burners before the workout.
2. Whey Protein Isolate/Hydrolysate or Concentrate
After a workout, you should take whey protein isolate or Hydrolysate. Both comprise minor carbohydrates, but due to absorption and quality of protein. Nevertheless, if you are seeking something budget-friendly, go for whey protein concentrate. Whey proteins prevent muscle loss amid fat cutting or losing stage.
Some recommendations include Big Muscles Zero Carb Whey Isolate and Big Muscles Frotein Hydrolysed Whey Protein Isolate.
This amino acid is another important constituent of the fat loss cycle. The body produces it naturally but supplements are more effective against unwanted fat burning. It’s an amazing substitute for fat burners. Moreover, L-Carnitine is one of the best supplements for fat reduction without loss of muscles.
Some recommendations incorporate GAT L-Carnitine Liquid and MuscleBlaze L-Carnitine L-Tartrate.
CLA is a fatty acid that has many health advantages. It burns fat and lowers the deposition and creation of body fat tissues. Lesser fat deposition causes belly and thigh fat reduction. Albeit it’s a slow procedure, it may also cause more abs’ visibility due to lesser fat on the stomach area.
Some CLA supplements include Dymatize CLA and RSP CLA.
5. Nitric Oxide or L-Arginine
L-Arginine prompts the creation of nitric oxide in the body, which causes enhanced blood flow. This leads to proper transportation of all necessitous nutrients to the muscles and metabolic wastes’ reduction. You can use either Nitric Oxide or L-Arginine as both of them serve the aforesaid functions.
Some recommendations are NOW L-Arginine Amino Acid and GAT L-Arginine.
Stage-3: Get Enough Sleep
Proper rest is important for both fat loss and muscle growth. Poor sleep is associated with increased belly fat. Muscle building happens when you take rest.
Sleep also helps in muscle recovery, keeping our mood stable, and energy levels high. Both of these can impact our wish to exercise and maintain a healthy diet if not handled properly.
Stage-4: Control Stress
High amounts of stress can badly affect your life, increases fat storage – primarily abdominal fat. Although calorie control can help fight some of these, stress can affect your desire and cravings for maintaining diet quite badly.
Knowing to reduce your stress more positively could help you get a ripped and lean body. Let me give you some common tips for stress reduction:
- Try meditation or yoga
- Get enough sleep
- Talk to somebody
- Go on a trip
- Enhance your time handling
- Work out
Stage-5: Stay Consistent
All the aforesaid tips are worthless if you cannot practice them consistently. Being consistent means repeating them regularly. To stay consistent, track your calories daily and check your weekly averages and remember to assess your progress with body fat testing.
Water intake at regular intervals is highly important to keep yourself hydrated always. Lesser water intake means an unhealthy lifestyle. Hence, to get lean and ripped, you should select the right supplements, maintain a healthy diet, exercise, get enough sleep, and all in all, follow a correct lifestyle.
Select the right dose of supplements as per your body’s need. Furthermore, you should have lots of self-control, determination, and dedication for following a strict routine to grow a ripped body.