Whether you're prepping for an upcoming bathing suit season or a special event, it will take hard work and dedication to get ripped in three months. How close you come to reaching this goal will also depend on where you're starting from. Typically, Learn more if you're looking to get ripped, your goal is to lower your body fat percentage to allow your muscles to become more visible. This process is often performed prior to bodybuilding or other physique-based competitions. While your muscles are built in the gym, your diet will help you to reach your goal too. If you've been weight lifting and following a strict diet for a while, you might only need to make small changes to your habits. But, if you're starting from scratch, it will likely be significantly longer than a three-month transformation. While tracking your weight on a scale can give you information about changes in body mass, it won't differentiate between your muscle mass, or lean tissue, and your body fat.
external frame However, these methods are expensive and not readily accessible. More commonly, body composition is measured using bioelectrical impedance analysis or with the use of skin-fold calipers at specific locations on the body. When setting your body fat percentage goals, keep in mind that the body needs a certain amount of fat to maintain vital functions, including reproduction. For females, Prime Boosts Official this equates to 10 to 13 percent, while males need at least 2 to 5 percent, according to the American Council on Exercise. However, when it comes to getting ripped, it's not that simple. Cutting your calories too far can also lead to a decrease in your muscle mass. One pound of body fat is equal to around 3,500 calories, according to the Mayo Clinic. As a result, cutting about 500 to 1,000 calories per day from your diet would lead to a loss of 1 to 2 pounds of fat per week. The faster you lose weight, the higher the amount of weight loss that comes from reduced lean tissue - your hard-earned muscles.
According to an article published by the Journal of the International Society of Sports Nutrition in 2014, your calorie intake should be set at a level that causes weight loss of 0.5 to 1 percent per week, to reduce fat while helping to retain your muscle mass. Food is made up of three macronutrients - protein, fat and carbohydrates. Protein is your most important nutrient during a three-month transformation. This nutrient is used to build and Prime Boosts Reviews repair tissues - including muscle. For the general adult population, the recommended intake for Prime Boosts daily protein is 0.37 grams per pound of body weight, according to the Academy of Nutrition and Dietetics. But, while you're building muscle, protein should make up 10 to 35 percent of your total calories. Depending on your starting body composition and your ultimate goals, these percentages will likely need to be tweaked. According to the Journal of the International Society of Sports Nutrition article, most bodybuilders respond best to a diet that provides 2.3 to 3.1 grams of protein per kilogram of lean body mass, with 15 to 30 percent of remaining calories provided by fats and the rest by carbohydrates.
For best results, consider working with a sports nutritionist to develop your ideal diet during your three-month workout plan. In order to build your muscles, you'll need to focus most of your efforts on lifting weights. According to the American Council on Exercise, your chosen weights should be heavy enough to allow you to perform eight to 12 repetitions per set. Weight-lifting workouts can be performed in 30- to 45-minute sessions - or even less - if you pick the right exercises and minimize your rest time. It's also important not to overwork your muscles. You'll need to allow at least one day of rest between workouts that target the same muscles. Otherwise, you'll likely end up injured. To design your three-month workout plan, first decide how many days per week you will exercise. This will determine whether you do a full-body workout or break it down into regions of the body. You can also perform a split workout, dividing the exercises into upper and lower body or splitting up body movements such as pushing and pulling on separate days.
For example, a three-day split workout could target your chest and back on one day, legs on the second day and arms and shoulders on the third day. Abdominal exercises can be included on the chest and back workout day. 1. Hold one dumbbell in each hand. 2. Lie on your back on a flat weight bench. 3. Bend your elbows to 90 degrees and bring them out to your sides, in line with your shoulders. Your palms should be pointed in the direction of your feet. This is the starting position. 4. Press the weights straight up toward the ceiling until your elbows are straight. 5. Hold for one to two seconds, then slowly lower back down. Hold a dumbbell in one hand. 2. Place your opposite knee on a weight bench. 3. Lean forward and place your hand on the bench to support your upper body. 4. Straighten your elbow on the working arm so that the dumbbell is in line with your shoulder.
