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You know, you could get “ripped” remaining lean…you could also get “ripped” by putting on a lot of muscle, like a body builder… You could also get “ripped” by actually getting really strong…
All the above will look different. So, you will probably need to realize what look it is that you are going for.
There are 2 important aspects that determine the above.
1. Nutrition
2. How much of an Active Lifestyle do you leadOf these, Nutrition is the MOST IMPORTANT aspect. How you would do it, would be different based on how “ripped” you want to look (as discussed in the beginning). I would generally suggest the following:
i. Increase your Intake of Protein. This is VERY IMPORTANT. Protein are the much needed Fuel for Muscles. A Good Amount of Quality Protein with ALL YOUR MEALS is Mandatory.
ii. Cut out Fast Foods, Junk Foods and Colas of all kinds
iii. Reduce intake of Simple Carbohydrates (Flour, white Rice, white Bread…)
iv. Complex Carbohydrates (such as Oats) are good.
v. Vegetables are a Good Source of Carbohydrates, besides other Essential Nutrients.
vi. Dietary Fat is good…and does NOT make you FAT. However, the Trans Fat variety is NOT good.
vii If you want to grow bigger, then, you’ll have to have a Calorie Surplus (Eat More)… No other way around this.
viii When you put on muscle, you will also put on Fat… again, no way around this.. You can however, skew the development, such that there is much more Muscle Development than Fat Accumulation.
ix Do NOT SKIP MEALS.
The other aspect is regarding how Active a Lifestyle you have. Let’s assume your job involves very hard manual labor day in and day out. That would be a VERY ACTIVE lifestyle. On the other hand, let’s assume that you have a Software Programmer Job. This would mean a VERY SEDENTARY JOB (physically Sedentary).
If your job tends to be more like a Software Programmer’s job, you will likely HAVE to find a way to workout in a gym regularly.
Being active will keep your Metabolism (how much Food Intake will be Expended as Energy, rather than Stored as Fat) high. A Sedentary Lifestyle will force your body to lower your Metabolism, thereby, more Food gets Stored as Fat.
You will therefore, need to decide based on your specific situation, (how active or sedentary your lifestyle is), and decide if you can afford not to go to the gym.
Being a Strength & Conditioning Coach, I would Strongly 🙂 Suggest that you attempt to get Stronger. This will keep you in Good Health and Fitness throughout your life.
Hope this helps!
I can be contacted at [email protected] or
Focus You Strength Academy or
99414–73714 (WhatsApp / Call)
Well, bananas are good (unless they have issues with being Genetically Modified or injected with chemicals/fertilizers etc)…but 6 bananas are a little too many. It appears that you are addicted to starch/sugar.
Try to overcome these cravings, by having healthier foods such as Proteins and Healthy Fats. They will reduce your cravings.
Remember, that to overcome your food cravings (such as, if you reduce taking rice quantities that you have been used to since childhood), it takes about 21 days, after which such cravings will be gone. Trust me…
So, substitute with healthier foods (they are a little more difficult to find and prepare…so, you need to plan a little more here)…and don’t reach for carbohydrates/s.tarch/sugar… You’ll be amazed at what GOOD THINGS this does to your body in a VERY SHORT TIME.Well, as far as Natural Fat Burners are concerned, let’s look at it from the point of view of
1) Food
2) Eating Habits
3) Active Lifestyle
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1) Food…a) Go easy (eat in less quantities) Carbohydrates, especially simple carbohydrates. White Rice, Wheat, Flours etc are all simple carbohydrates… Meaning, they get digested very quickly…leading to Spurts in Blood Sugar Levels.
This IMMEDIATELY therefore, causes the Pancreas to produce INSULIN, whose function is to REMOVE the excess Blood Sugar from the blood and Place it into cells which store sugar and use them for energy requirements.
The issue with INSULIN (from a body weight perspective) is that, it is a FAT STORAGE hormone. So, the more INSULIN…the more you store as FAT.
b) If on the other hand, you eat Complex Carbohydrates, such as Oats, they don’t get digested very quickly and therefore, do NOT result in a spurt in Blood Sugar Levels and therefore, no spurt happens with INSULIN. Therefore, food eaten does NOT get stored as fat.
c) Increase your intake of Protein. This takes a lot more energy and time for the body to digest (unlike simple carbohydrates discussed above, which get digested very easily/quickly). Again, no spike in Blood Sugar and therefore, no spike in INSULIN. Therefore, less FAT STORAGE.
d) Here’s another important fact. Eating FAT (Dietary FAT is GOOD…except TRANS FAT), does NOT make you fat, for exactly the same reasons as discussed with Protein Intake above. Fat eaten does NOT go straight into Storage in the Body. It goes through the same digestion process, and since fat does NOT get digested easily, blood sugar does not get spiked and therefore less INSULIN….
e) Of course, if you eat ANYTHING a LOT, leading to much more Calories Consumed than Expended, then, it will likely get stored as Fat.
Summary: Eat very little of simple carbohydrates. Complex Carbohydrates are much better. Increase Protein Intake. Eating Fat does NOT make you FAT. In fact, eating FAT makes you thinner.
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2. Eating Habits:a) Eat your breakfast without fail.
b) Include a good amount of protein in your breakfast without fail.
c) Make sure to have atleast 4-5 hours between meals. NO SNACKING WHATSOEVER.
d) Eat your dinner early…the earlier, the better. If possible, by 7.00pm… NO SNACKING WHATSOEVER AFTERWARDS…NO FRUITS, NO MILK, NO NUTS, NO PEANUTS, NOTHING after dinner. Of course, drink as much water as you need to.
e) Do NOT DIET and go into Starvation mode. This will be COUNTER-PRODUCTIVE to your excess body-weight reduction goals.
f) Remember, SUPPLEMENTS are just that…they SUPPLEMENT (to be taken in addition to) actual/regular food. They are NOT a substitute for regular food.———————-
3. Active Lifestyle:a) You need to increase your metabolism. Meaning, your body needs to expend energy and not save food you eat as fat. For this, you need to let your body know that it is OK to do so.
b) You therefore, need to be active rather than sedentary. If you are sedentary, your body does NOT have a reason to expend energy. So metabolism goes down and therefore, when you eat any kind of food, your body saves it as FAT.
c) Eat well and eat healthy. If you eat less, as discussed above, your body will think food is scarce and will go into starvation mode…meaning, metabolism goes down and your body starts to store food as FAT… Why? Because you are giving it a reason to think that food is scarce…and body then goes into survival mode.
d) Don’t stress out…most things we stress out on are things that are out of our control and things that Don’t need us to stress that much about. It’s all in our minds and the way we look at things.
Stress causes GRAVE reactions in our body…none of them good…most of them REALLY BAD. So, REDUCE YOUR STRESS LEVELS.e) Draw up a Training (Exercise) plan and stick with it. Don’t start feeling guilty after a short while. It’s ok to spend time on yourself. You owe it to yourself and to your near and dear ones, to stay healthy, (in both body and mind).
Join a group…consult with a proper / experienced Fitness Trainer. Certifications don’t always mean, the Trainer knows what he/she is talking about.
f) Take vacations, go to movies, eat out (but, eat healthy…), enjoy time at a resort…whatever it is that gets your relaxed…
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These are all the things I can think of at the moment. If I think up more, will add later.
Any questions, feel free to shoot…Cheers…
You might want to consider changing a couple of other things too…
1) Try to control your stress… Increased and Continuous Stress will completely ruin your health.
Good sleep is one way to lessen stress. Exercising regularly is another very good way to reduce stress.
Just be sure to get a minimum of 8 hours of uninterrupted sleep somehow… That will be a good starting point.
Yeah… travel makes it difficult to eat, sleep, work at the right times… It puts off your circadian rhythm (body clock) for sure…
Ok… Basically, Strength Training as the name implies, makes you strong. Because strength is the basis for all fitness, this is the most efficient way to spend time working out…
Usual health issues that everyone encounters is as they age, they lose muscle mass and bone density. This leads to people becoming really weak (without them even realizing how weak they are) and with bone density going down, it is a classic case where they are bound to fall and break their hips (or some other bones).
Also, lower back pain is another thing that most people suffer from.
Duration is for 2 times every week, about an hour each of the 2 days…
Method will be to do compound exercises (which involved the whole body), to train your body and give it reasons to get strong….. REALLY strong… very quickly.
Well, since your choices for protein are quite limited, as you are a vegetarian, then, you’ll have to specifically drink Milk.
Yeah, but tea/coffee will be mostly water… and barely contains milk (which gets highly diluted with water).Besides, tea/coffee contains way too much SUGAR.
My suggestion, therefore, is for you to consume 3 cups of milk (3 times each day)…whole milk… and NO SUGAR
Oh please, continue to drink tea/coffee… Just go down on the sugar…Better to just quit adding sugar…You’ll get used to it pretty quickly.Ok then, Your choices for protein are very limited. You need to understand that protein from plant matter is much less than protein from meat. Also, the bioavailability, meaning, how much of this protein is absorbed by the body, is much less for protein from plant sources than it is from meat.
So, having said that…good sources of vegetarian food that contains protein are Dhal, Milk, Beans (kidney beans etc)
How tall are you and how much do you weight?
We are presently operating out of Burkit Road, TNagar, Besant Nagar, Annanagar…shortly going to start operations out of Sholinganallur (ECR) and out of Chromepet as well…
