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It is like the alternation of the seasons: firstly, you build your muscles hard and then you see the results. Although it looks like a simple thing, but when you do it wrong, you can lose the majority of your muscles. Ripping of the muscles requires more than reduction of calories receive and addition of several hours of cardio training per week. Many people choose this way although they shouldn’t forget that they will lose muscle mass at this process. Let’s try it the wise way. We will reveal you 8 tips for the muscle mass ripping.
1. L-carnitine supplementation
Regular use of L-carnitine can increase the use of body fat as fuel during training instead of using glucose. Also, it can improve your training performance. [1] According to the studies of Connecticut University, 2 grams of L-carnitine per day can reduce the muscle fatigue and other biological indicators of regeneration. Regular using of L-carnitine can increase the amount of androgen receptors which are in the muscle cells. [2]
2. Get rid of unhealthy food
Everytime when you want to get rid of the body fat, look for ways to eliminate food which is full of refined sugars and other unhealthy ingredients. Don’t do it the way you abstain from proteins, fats or carbohydrates. Choose the healthy nutrition which contains all three macronutrients. Concentrate on lean proteins, fruits and vegetable with deep color both externally and internally. These are, for example, sweet potato, black rice or avocado. The limiting of your food choice into available food, as already mentioned, will ease you to resist the snacks.
It is more simple to meet the standards of your body when combining food which is not processed because it contains a high amount of minerals and vitamins. When you are on a diet, you consume small amount of calories, so you have only few occasions for meeting the nutrition standards of your body. During ripping, concentrate on high quality food and nutrition in order to get all the nutrition values which the body needs.
3. Plan forward
Successful weight loss requires “the plan of game” which contains stress management. If you are thinking how to weight loss for the whole day, it is probable that you will feel the increased cortisol level. Chronic increase of this hormone can cause problems with muscle tissue and immune system. You can consume healthy food, use supplements and have intensive training but when you are stressed the whole time, you probably weaken what you have been achieving so hard – your muscles.
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Effective planning of eating regime starts with knowing how much calories you should consume and how many macronutrients you need to receive from each group. Writing down into diary or application, where you can watch your progress, can help you.
4. Quality sleep is the basis
Many people think that fat burning happens only in the gym. This is only one part of the equation. If you have chronic problems with sleeping, you can end up with lowered metabolism speed, weak insulin sensitivity and you can be prone to obesity. [3] If you sleep well, you have better control over meal choice which you eat and by doing this, you avoid night overeating. You have more energy which can be effectively used when exercising. [3]
5. Receive more, not less proteins
If there is any macronutrient which receive you should increase during ripping, it is protein. The adding of high protein amount into your eating plan can help to reduce hunger, stabilize level of glucose in blood and start your metabolism. All of this is very important for you now. The food rich in proteins require more energy for digestion and fat burning in contrast to carbohydrates and fats. Everytime when you consume food rich in protein, you should give yourself time for digestion and to drink a sufficient amount of water to ensure metabolism acceleration.
Many people think that during diet, their need of protein receive lowers. On the opposite, during the ripping phase you can even consume more protein. Your body receives energy from other sources, that’s why it can use protein as fuel.
6. Use interval trainings
If you haven’t tried interval training, what are you waiting for? As it is mentioned in the study of Applied Physiology, Nutrition, and Metabolism magazine, interval training is better than “classic” training when it is concerned with fat loss, despite the fact that during both trainings, the same amount of overall calories is burnt. [4] It doesn’t mean that you have to perform interval sprints on the treadmill or on the stationary bicycle four days per week. Join interval training into your training routine by performing some series of so-called “burpees” among the main exercises with weight.
7. Do not overdo with liquid calories – also applied with protein shakes
Drinking of protein shakers after training is great, we even recommend it. But drinking high calorie drinks during the day is not the way. The problem with liquid calories is that they don’t feed you the same as the solid caloric food, so they won’t do a lot for reduction of your appetite among the individual meals. If you receive 300 – 400 liquid calories per day and don’t count them into your daily calories receive, it doesn’t take long and these redundant calories will show up on your body. During ripping phase, it is ideal to drink pure water, black coffee, green or fruit tea, mineral waters without sugar or your pre-workout supplement.
8. The ripping phase can be hard. Don’t give up!
The last tip which we have for you, is to be realistic within the expected results. Remember that fat loss slows down when your muscles are more ripped. If you want to lose 10 kilograms, the first two kilograms should be lost without problems when you have some experiences with exercising. If you are a beginner in exercising and diet, your body will work against you for the first few days. Be patient! After your body gets used to more calories burning than consuming, it will be more effective when using fat as an energy fuel.
After the first two lost kilograms, the next two will be more difficult but you will be able to fight with it. But what about final 10 kilograms? This will require the hard work. Be realistic in what effort you will have to make in order to achieve your goal.
Weight loss is not monotonous, some weeks are better than the others. In the time when you are experiencing these swings, don’t give up although you don’t see the results. You will get to your goal gradually. If you want to inspire yourself with the ripping exercises, read our article 8 the best exercises for muscle ripping.
Do you have any guaranteed tips which you use for muscle ripping? Write your answer to the comments, and in case you like the article, support it by sharing.
[1] Wall, B. T., Stephens, F. B., Constantin‐Teodosiu, D., Marimuthu, K., Macdonald, I. A., & Greenhaff, P. L. - Chronic oral ingestion of l‐carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. The Journal of Physiology – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3060373/
[2] Ho, J. Y., Kraemer, W. J., Volek, J. S., Fragala, M. S., Thomas, G. A., Dunn-Lewis, C.,Maresh, C. M. - l-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and women – https://www.metabolismjournal.com/article/S0026-0495(09)00487-9/fulltext
[3] Knutson, K. L., Spiegel, K., Penev, P., & Van Cauter, E. - The metabolic consequences of sleep deprivation – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1991337/
[4] Higgins, S., Fedewa, M. V., Hathaway, E. D., Schmidt, M. D., & Evans, E. M. - Sprint interval and moderate-intensity cycling training differentially affect adiposity and aerobic capacity in overweight young-adult women – https://pubmed.ncbi.nlm.nih.gov/27806634/