God-Level Guide To Being Healthy And Getting Ripped Easily
In our God-Level Guide, we intend to walk you through all the different factors that contribute to your overall health and fitness.
Whether your primary goal is to attain beast-like gains or to be in the pink of health, fitness and health usually come hand-in-hand. In our God-Level Guide, we intend to walk you through all the different factors that contribute to your overall health and fitness.
Follow our steps and we promise you that by the end of your fitness journey you will be at your peak. We’ve taken the time to consider a wide range of health and fitness goals so we’re pretty sure there’s something for everyone here!
1.0 The True Definition of Being Healthy
What exactly defines health and being healthy? While health at its most basic is being free from illness or disease. However, if you were to delve a little deeper, you’d realise there is much more to health than just being ‘free of disease’.
When it comes to truly being healthy, we picture someone who is at their best both mentally and physically. Did you know that with proper nutrition and exercise, you can attain both?
1.1 Importance of Health
Why is it so important to be healthy? A healthy mind and body mean that your day-to-day tasks can be completed with ease. A healthy, strong body and state of mind put you in an ideal place to be living your best life.
You might be part of the group fo people that believe health and fitness are costly and out of your budget. While certain fitness programs and diets can be costly, they are also a far cry from the cost of medical bills that you might be met with if you don’t take steps towards living healthy.
Additionally, while some health and fitness programs might come with a hefty price tag, there are plenty of options out there that require nothing more than your discipline. We’re here to help you figure out which methods and options work best with your limitation and boundaries.
1.2 Healthy Lifestyle
We’re going to consider the various options that are available to you. Additionally, we’re also going to explore the different components that make up a healthy lifestyle.
1.2.1 Healthy diets
When it comes to a healthy diet, this could mean extremely different things to different people. Essentially, a healthy diet should complement your lifestyle and your fitness goals.
Someone who is aiming to lose weight should be looking to put themselves in a caloric deficit.
Alternatively, someone who is looking to build muscle and mass should be eating more protein than someone looking to gain definition.
Trying to decide which diet you should adopt can be quite the chore. Especially since these days, there are just about a million different diets being pushed your way.
Once you have a clear idea of your fitness goals, you can tailor your diet around them. In addition, you’re also going to want to look at your lifestyle and potential restrictions and limitations.
You want to pick a diet that you find convenient to fit into your current lifestyle. While some changes will be necessary, you don’t want to take on something that you find too difficult and stringent to adhere by. If you do, you might find yourself giving up only a couple of weeks into your new, healthy lifestyle.
1.2.2 Healthy exercises
Now that we’ve covered some of the more popular diets that exist today, we are going to look at some exercises and fitness programs. Health, as we’ve mentioned, is a combination of diet and fitness.
If you focus solely on either one, you are likely to find yourself lacking when it comes to being truly healthy.
We’re going to take you through several different types of workouts that we feel your body can benefit the most from. Remember, your workouts should complement your fitness goals. Depending on the kind of body you’re aiming for, you should consider various workout routines.
Additionally, the type of body that you have your eye on might require different nutritional requirements from the next guy. So ensure that you’ve done the proper research and always listen to what your body is telling you.
For starters, decide where you prefer to do your workouts. Do you have a gym you can use or spare cash to put towards a gym membership? Or do you prefer to exercise in the comfort of your own home and rely on bodyweight-based exercises?
What Are Free Weights?
When someone talks about free weights, they’re referring to the likes of dumbbells, barbells, kettlebells, medicine balls – and well the list goes on. Free weights differ from exercise machines as they do not constrain the user to a specific set of movements.
These weights can be used as one pleases to supplement specific movements that target different areas of the body. This also means that more is expected from your core as you do not have the machine to aid you.
Some gym-buffs might swear solely by free weights due to the fact that you’re giving your core muscles an extra push.
Free Weights V.S. Weight Machines
If you’re new to the world fitness, start with a weight machine. You put yourself at less risk of straining something.
However, once you start building strength, free weights are a good way to go. With free weights, you increase your sense of balance. Additionally, you don’t run the risk of training one side more than the other. This can happen with prolonged usage of weight machines if you’re not careful about your form.
As we’ve mentioned, free weights also give you the added benefit of strengthening your core, stabilising muscles which go a long way in preventing future injuries.
If you do not have access to a gym with free weights and weight machines, you can also rely on your own bodyweight to help you get into shape.
Alternatively, if the idea of stepping into a crowded gym isn’t your style, home-based workouts are often just as effective. In addition, you also save on costly gym memberships that often go to waste if you don’t live within walking distance to your gym.
What we love most about home-based workouts that rely on your body-weight, is that you have no excuse for missing a session!
Body-weight exercises are often referred to as callisthenics. It involves a range of exercises that use your own weight to build muscle and definition.
Start with fewer reps and focus on your form. Once you find yourself becoming more comfortable with the movements of each, you can increase the number of reps you do in each set.
1.2.3 Avoid tobacco and alcohols
As we’ve mentioned, being healthy is much more than just working out. It is an overall state that includes your physical and mental wellness. Also, when it comes to your physical well-being, there are several contributing factors.
We’ve already considered diet and fitness, now we’re going to look at keeping your organs and insides at their best.
How Does Tobacco Affect The Male Body?
While we’re sure you’ve already heard about the risks of cancer that smoking and tobacco cause, did you know that smoking can also affect a man’s fertility.
That’s right, smoking can affect the way your little guys function. Various studies have shown that smoking not only affects your sperm count but also their motility and shape. All of these issues add up and have an effect on your fertility.
Male smoking is also linked to decreased IVF success rates. In addition, if your partner doesn’t smoke, secondhand smoke can also affect her fertility. So if you’re trying to conceive, we suggest you cut back on your intake of cigarettes.
On the other hand, if you’re starting your gym journey to fitness, smoking can have an effect on your stamina. If you’re a smoker, you might find yourself growing breathless faster and finding it harder to keep up with certain workouts.
This can be blamed on the fact that when you smoke, you take in a significant amount of tar and other chemicals. These substances destroy your lung tissue and result in less oxygen being taken to other parts of your body.
How Does Alcohol Affect The Male Body?
While there’s nothing wrong with grabbing the occasional drink with your buddies. However, alcohol consumed in excess has a plethora of negative side effects. This is especially so if you’re trying to get fit and be healthy.
For starters, alcohol consists of empty calories. That is calories with little to no nutritional value. A beer comes along with roughly 200 calories and hard liquor comes in between 50 to 70 calories. Do take note that for spirits, the calorie count refers to the alcohol alone and not with a mixer.
If you like your drinks sweet and mix it with soda, you’re likely to be consuming about 200 calories per drink. And we think it is safe to say that you are not going to only have one drink on a night out.
The recommended daily calorie intake for the adult male is between 2000 to 2500 calories a day. Drinking 5 beers will already set you back half your daily intake, and we haven’t even considered bar snacks that we know no drinking session is complete without.
Therefore, it goes without saying that if you’re drinking heavily on most nights, you most probably have drunk yourself through your recommended calorie limit. This, in turn, will make it difficult for you to stick to your fitness goals.
To make matters worse, alcohol brings with it an entire host of medical issues. With everything ranging from gout, heart disease, anxiety, and depression. In essence, we suggest you take note of how much alcohol you consume on average. Especially if you find that it could be interfering with your health and fitness goals.
In addition, drinking excessively also has a negative impact on your body and sperm production. Alcohol is known for affecting the production of testosterone, which in turn can affect libido and sperm production.
Alcohol is also said to have an effect on the liver and its ability to metabolise Vitamin A. Which is essential for the development of the sperm. Additionally, alcohol depresses one’s central nervous system. This could lead to erectile dysfunction.
1.2.4 Avoid extreme sexual behaviours
While achieving beast-like gains might mean that you get more attention than the next guy, we must remind you that with great gains come great responsibility. It will do you well to avoid extreme sexual behaviours.
By extreme sexual behaviours, we are referring to letting your sexual desires run wild. Promiscuity can and does have its consequences. Having a multitude of sexual partners can expose you to a variety of sexually transmitted diseases (STDs).
If you are not familiar with the sexual habits of your partners, you are putting yourself at risk to various STDs. While STDs such as gonorrhoea and chlamydia are curable, there are STDs like HIV/AIDS which are incurable.
If you contract an STD, you risk weakening your immune system. More so, if you change sexual partners often, you’re also exposing your already weakened immune system to an onslaught of other STDs.
Furthermore, if you contract an STD such as chlamydia, albeit curable, you risk running complications of the disease which could eventually lead to more serious issues such as erectile dysfunction.
The safest way to avoid complications from extreme sexual behaviours is to avoid them. Stick to one partner or partners you are at least familiar with. Use protection always, even if your partner is on the pill. This is because condoms protect you from STDs that the pill does not.
If you have had numerous sexual partners in the last 3 to 6 months, get yourself tested.
1.2.5 Maintaining good mental health
Your mental and physical health often walk hand-in-hand. With one usually playing off of the other. What this means to say is that if you are not in the right place mentally, you might find yourself lacking the motivation to improve yourself physically.
Similarly, without a proper workout routine, you might find yourself feeling like you’re caught in a rut or a slump. This is often due to the fact that when you exercise, your body releases both endorphins and serotonin. Both of which are known as ‘feel-good’ hormones that aid in alleviating your mood.
A steady and regular workout routine can aid in reducing symptoms that are often linked to depression and anxiety.
On a less scientific level, working out regularly will leave you with an improved sense of self-esteem as you are able to see your body improving.
2.0 How to be healthy?
Now that we’ve discussed what it means to be healthy, let us take a look at the best ways to be healthy. You’ve already learnt about the importance of achieving and maintaining a balance between physical and mental health. Additionally, you’ve also learnt about the dangers of overly indulgent behaviour and the toll it can take on your health.
In this next portion, we will walk you through the various methods to achieve true health in all the different aspects of life.
2.1 Benefits of eating healthy
On the most basic level, we’re sure most of you understand the benefits of eating healthy. Good food on the inside equates to positive results on the outside. However, eating well and healthy also go a long way to supporting your mind and body.
Much like exercise and fitness, eating healthy also plays a big role in keeping your mind healthy. With the proper vitamins and minerals that you get from food, you can set your mind on the path towards healing and strengthening. Much of the food we eat lacks these essential vitamins that our body needs for growth.
Eating healthy can mean different things for different people. Therefore, you should always check with your doctor before taking on a new diet plan. Regardless as to whether you are trying to gain muscle, lose weight, or gain weight. Only a doctor will be able to accurately advise you as an individual.
However, we will be looking at healthy eating as a whole. Along with the different types of food that can help you achieve the goals you are hoping to attain.
2.2 What is a healthy BMI?
Firstly, what is BMI? BMI stands for Body Mass Index. This figure is derived by looking at your height and your weight. However, one should not simply consider their BMI. Especially if you are looking to achieve a more muscular build.
Since a BMI only calculates your height against your weight, it is unable to account for more specific details such as your muscle mass against your total body fat. However, if you are just starting out on your fitness journey, your BMI does give you a good idea of where you are at and how far off you are from achieving a healthy weight for your height.
Typically, a healthy BMI for adult males is between 18.5 to 24.9.
Calculating your BMI is simple enough:
BMI = kg / m2
For example, if you weigh 72kg and are 177cm tall, your BMI = 72 / 1772 which is 23.0. Leaving you in the healthy range.
2.3 Healthy diet plans
Here we’re going to address some of the more popular diets that are available today. As we’ve mentioned, always seek the advice of a medical professional before embarking on a new health plan.
What Is A Vegan Diet?
A vegan diet is essentially centred around the idea of not eating animal-based products or bi-products. This means that all meat and seafood is off the table. Going vegan also means that dairy, eggs, and the likes are off the table.
Many choose to go vegan to prevent the exploitation of animals. However, there are many that choose to go vegan as they believe you can find all the necessary proteins and nutrients from plant-based sources.
There are also studies that show animal-based proteins also come with the likes of cholesterol and saturated animal fat.
What Is The Keto Diet?
We’re sure you’ve heard of the Keto Diet. But do you really know what going on the Keto Diet entails? Basically, the Keto Diet aims to bring your body to the point of ketosis. That is a metabolic process in which your body lacks glucose and therefore turns to burn fat for energy.
Getting your body to be in a state of ketosis requires you significantly reducing your intake of carbohydrates. Additionally, you are required to increase your intake of healthy fats and proteins.
The Keto Diet relies heavily on your self-control. If you find that you love bread a little too much, this diet might not be for you.
When it comes to adopting the Keto Diet, you’re going to need to say goodbye to ‘cracking open a cold one with the boys’. This is because alcohol, especially beer, takes your body out of ketosis since beer has a high carbohydrate level.
What Is The Paleo Diet?
The Palaeolithic Diet, also known as the Paleo Diet or Caveman Diet, revolves around the concept of eating only what could be hunted or gathered. As one of its many names suggests, it refers to adopting an approach to food that was much like that of our early ancestors.
This means only consuming foods that would have been available back then. You are allowed to consume nuts, seeds, vegetables, and lean meat.
People often become confused as to where the line between Paleo and Keto is drawn. One major difference is that the Paleo Diet allows the consumption of fruit and vegetables with higher carbohydrate content. For example, you can have bananas and sweet potatoes on a Paleo Diet but not on the Keto Diet. However, with all things, act within reason.
What Is Intermittent Fasting?
While not so much a diet as the last 3 we mentioned, intermittent fasting is based around eating during certain hours of the day and leaving your stomach empty during the others. This is said to give your body a break from the constant influx of food.
Intermittent fasting is seen as beneficial as it can prevent you from taking in more calories than needed. It also helps your body optimise specific hormones related to weight control.
The most popular one being the 16:8 wherein you fast for 16 hours and eat during the 8-hour window. For most people, the easiest way to go about this is the forego breakfast and eat between 12pm to 8pm. Your body is then given the opportunity to rest after dinner till lunch the next day.
This is the easiest way to try intermittent fasting. However, there are slightly more intense ways to reap the full benefits of intermittent fasting. Do take some time to explore potential side effects before taking on a ratio.
2.3.1 Food Types
Now that you’ve had a look at the more popular diets, you should have a better understanding of the different types of food that you should be aiming to include in your diet.
Now, we are going to look a little closer at the various food groups that will help you maintain either a caloric deficit or excess. Remember, a caloric deficit will help you cut and excess will aid in gaining muscle mass.
However, if you are in a caloric excess, you should be doing the work in the gym as well. Otherwise, this will translate to a build-up of fat instead of muscle mass.
188.8.131.52 Types of food to lose weight
You should, by now understand that no food either makes you lose or gain weight. However, there are foods that give you more vitamins and minerals for fewer calories than others. This contributes to your body’s overall state of wellness on top of your weight.
For someone looking to lose weight, you should be aiming to consume less carbohydrate-high food and more protein-rich food instead.
As an easy guideline, you should avoid ‘white’ carbohydrates. This includes white bread, regular pasta, biscuits. All these foods are highly processed and therefore have lost much of their nutritional value along the way.
You should instead stick to ‘brown’ alternatives. For example, wholemeal bread and pasta are a good option. These alternatives are less processed and therefore take a longer time to digest, leaving you feeling fuller for longer.
Additionally, you should also be aiming to be getting a substantial amount of protein in your diet. If your current goal is to lose weight, then you should be sticking to lean protein. Consider lean beef, chicken breast, tofu, and tuna or salmon.
184.108.40.206 Types of food to gain weight
On the other hand, if you are looking to gain healthy weight you should aim to put your body caloric excess. However, this does not mean loading up on cake and sugary drinks.
You should be aiming to get your calories from healthy sources that also provide your body with the essential vitamins and minerals that it craves. Otherwise, you are likely to only gain unhealthy belly fat.
Instead, aim to fulfil your ideal calorie goal with sweet potatoes, whole-milk, avocados, and meat. You should be also aiming to consume larger portions than someone who is looking to lose weight.
220.127.116.11 Types of food to gain muscles
If you are looking to gain muscle, you should be consuming high-protein foods. This type of food is perfect for supplementing your body with the type of nutrition it needs in order to build muscle mass.
Of course, this diet should also be backed by an exercise routine that focuses less on cardio and is based more on weights.
You should be looking at similar food groups as someone who is looking to gain healthy weight. Additionally, try to add food such as beans, eggs, nuts, and brown rice to your diet.
2.3.2 Nutrition Guide
You might be feeling a tad overwhelmed at this point with so much information being thrown your way. If you’ve made it this far, our guess is you’re serious about your health and fitness goals.
Next, we’re going to walk you through how to begin eating healthy and giving your body the fuel it requires to be at its peak!
2.3.3 How to start eating healthy?
There are several ways that one can consider when they’re aiming to start eating healthy. Naturally, some of these things are easier than others and some are also cheaper than others.
Once again, it really boils down to your lifestyle and how much you’re willing to or can afford to change. If you have spare cash and are tight on time, the best option is probably to consider food subscription services.
However, if you’re tight on cash then you might want to consider meal preparation. Pick meals that are easier to prepare in bulk and won’t spoil after a week in the freezer. Make time for your meal prep on the weekend and make enough to last you for the whole week.
To avoid getting bored, try cooking two different meals and alternating what you bring with you each day.
2.3.4 How to eat healthily?
Eating healthy shouldn’t be difficult. While initially, it may feel like extra work, you will soon form a routine. Once you grow used to the changes you have to make to your current lifestyle, eating healthy should feel like a breeze.
If you’re worried that you’re going to grow bored with the food that you are allowed, look for healthy alternatives to the unhealthy food that you love so much. Low-fat cheeses and baked ‘fries’ are just some options that you should consider.
If you’re in the position to spend on food subscription services, look around at your options and subscribe to one that provides you with the options you find most appealing. Alternatively, you can consider these healthy meal ideas that we have put together for you!
18.104.22.168 Food Subscription Services
What is a food subscription service? Basically, food subscription services take the work out of planning one’s meals for the week. With most food subscription services, you can select what type of meals you would like to receive.
Most food subscription services work around your health and fitness goals. Whether you’re looking to lose weight, gain weight, or gain muscle. Additionally, you are also provided with the option of stating your allergies or food preferences. Your food subscription service then takes care of the rest.
Food subscription services typically cost USD$30 and up per week. The price depends very much on the number of meals you are looking to have a week and the ingredients of each meal.
22.214.171.124 Healthy meal ideas
Alternatively, if you would rather save the extra cash and improve your skills in the kitchen, you might want to try out some of these healthy meal ideas.
Start simple and play around with various types of proteins and vegetables. We suggest looking at proteins you can stick in the oven to roast with a variety of vegetables. Think chicken breast or salmon with lemon slices, sweet potatoes, and broccoli.
Supplement this with a healthy base such as brown rice, quinoa, couscous, or fresh greens.
Your options are practically endless! Just keep your fitness goals in mind as you prepare these meals. Higher calorie foods for weight and muscle gain and lower calories options if you’re looking to shed some pounds!
2.4 Healthy ways to lose weight
If you find that you’ve battled with your weight for most of your life, you might find yourself tempted to ignore any advice and resort to fad diets or starving yourself.
We guarantee that these options will not only not work but are likely to cause you to gain even more weight in the long run. Fad diets are often successful short-term as they are extremely restrictive over a short period of time.
However, they are unfeasible solutions long-term as your body will start to crave more and you’re likely to binge. At this point, you will not only regain any weight you have lost but put on a few more as you slip into the mentality that you deserve a reward for the weight you’ve lost.
Healthy weight loss involves a little more thought and time. Consider a food plan that nourishes your body but still allows you to remain in a caloric deficit.
2.5 Healthy ways to gain weight
Likewise, gaining weight in a healthy way is more than just eating tonnes of fried, unhealthy food. When looking to gain weight in a healthy manner, you should stick to food that is energy-dense while being nutrition-dense.
Avoid high-calorie, low-nutrient options. While you will succeed in gaining weight, you’re also going to be doing lots of damage to your body if you’re relying heavily on fried chicken and soda. Say hello to clogged arteries and putting yourself at risk of various diseases.
Instead, you should be looking at what your body needs and acting accordingly. Turn to full-fat options and ensure you get 3 full meals a day. Don’t skip one just because you find that you’re not hungry.
You should avoid eating small frequent meals as this only aids in increasing your metabolism. If you’re looking to gain weight, you most likely already have a high metabolic rate.
2.6 Healthy snacks/ Low calories Snack
Here are some healthy, low-calorie snacks that you might want to consider:
- Unsweetened Coconut Chips
- Almonds (1 serving = 10 almonds)
- Celery with Hummus
- Pumpkin Seeds or Sunflower Seeds (unsweetened & unsalted)
- Fermented Vegetables
- Egg Whites
- Feta Cheese
These snacks make it easy for you to curb mid-day hunger without bursting your calorie limit. This is especially useful if you’re trying to lose weight.
2.7 Healthy drinks
When embarking on your health and fitness journey, you should definitely increase your intake of fluids. Water is one of the most important fluids for your body. It aids in a number of functions that your body relies on.
Regardless of your fitness goals, you should be aiming to be drinking 2 litres of water in a day. Especially so if you’re in a hotter climate where you find yourself sweating more.
However, we know that not everyone finds it easy to drink this much water in a day. We would like to help you work your way up to drinking 2 litres a day. Alternatively, if you find it too difficult to drink this much plain water, consider some of these other healthy drinks.
Green tea is rich in antioxidants and phytochemicals. Both of which are extremely beneficial to your body. They also protect your body from a variety of diseases.
Additionally, green tea also helps to detox your body and increase your metabolism which is great if you’re looking to lose some pounds. However, do take note that we are referring to unsweetened green tea.
Unfortunately, the sugary stuff you find bottled will do more damage than good. Look instead for green tea bags! So you can reap the goodness of green tea at its fullest!
If you can’t fathom the thought of drinking 2 litres of water a day, try mixing it up with some coconut water. Coconut water is jam-packed with a plethora of nutrients and electrolytes that your body will thank you for.
If you’re feeling a little rundown and dehydrated try sipping on a pint of ice-cold coconut water.
Hot Chocolate/Chocolate Milk
No, we’re not joking. However, consider a hot chocolate with a higher cocoa percentage. Chocolate brings with it plenty of minerals like magnesium and proteins.
While you shouldn’t be drinking 2 litres of hot chocolate a day, you can count on it to be a great, nutritious pick-me-up after a good session at the gym.
These are just some options for healthy drinks that you can look at including in your diet. However, we must remind you that you should always refer back to your individual health and fitness goals and act accordingly as some drinks contain more calories than others!
3.0 Unhealthy foods you need to avoid
We have already mentioned that when it comes to weight loss or weight gain, it ultimately depends on whether you’re placing your body in a caloric deficit or excess. However, there are definitely foods that are considered more healthy than others.
If you are looking at keeping your body healthy, with your fitness goals aside, you should definitely be avoiding certain foods. Here are some unhealthy foods to steer clear of if you’re on your path to a healthier you.
- Processed Cheeses
- Lunch Meats
- Breakfast Pastries
- White or Milk Chocolates
- White Bread
One thing that all the above foods have in common is that they are all heavily processed. And with being heavily processed, they come with high sugar, sodium, and trans fat contents. To make matters worse, they are stripped of most of their nutritional values.
For example, wholewheat bread, while still a carbohydrate still brings with fibre and plenty of vitamins. Most of which you will find its processed, white counterpart lacks.
4.0 What is the meaning of a ripped body?
What exactly is being ripped or having a ripped body? Essentially, being ripped is to bring your body fat levels down to an extremely low level. In doing so, your muscles and ‘best body’ are more visible. The best representation of this is bodybuilders.
However, if you’re looking to get ripped there are more sustainable methods than a bodybuilder who is in preparation for a competition.
4.1 How to get ripped?
So, how should one start on his journey to becoming ripped? When looking to have a ripped body, you’re going to want to focus on lowering your body fat percentage and focussing on the definition of each of the different muscle groups.
Cut calories while increasing your protein intake. This means staying away from processed carbs that are often quickly stored as fat. Additionally, protein is essential for building and repairing muscle tissues as you workout.
However, while we say stay away from processed carbs, we are not telling you to cut carbs completely from your diet. If you’re hitting the gym frequently enough, your body will actually thank you for replenishing your energy with carbohydrates.
Bear in mind, that we don’t mean mindless carb-loading. However, you should consider carb cycling if you’re looking to build lean muscles effectively.
The concept behind carb cycling is that you time your carb intake to coincide with when your body needs it the most. This is turn, encourages your body to burn carbs more efficiently.
4.1.1 How to develop lean muscles
What is the best way to develop lean muscles? Before you can start building lean muscle, you’re going to want to know the differences between lean and bulk muscle. Simply put, lean muscles are the muscles you already have and workouts that target them aid in giving them more definition.
On the other hand, bulk muscle is when you are working towards growing your muscle size. Depending on the kind of body you are aiming to achieve, you may need to incorporate a combination of the two.
Defining your lean muscles are based mostly on targeted workouts and putting your body in a slight caloric deficit. Bulking entails you increasing your caloric intake over a period of time before cutting the excess and working on defining your muscle groups once again.
You can target your muscle groups and define your lean muscles through a combination of diet and specific workouts.
4.2 How long does it take to get ripped?
There is no exact time frame when it comes to getting ripped. Your journey depends on your level of fitness at the start of your journey. However, if you are on an average build and weight, if you successfully cut your daily calorie intake and focus on each muscle group – it would take you about 3 to 6 months.
If you are overweight or underweight, you should focus primarily on achieving a healthy weight before looking at building and targeting your muscles. In this case, it would take more than the average 3 to 6 months.
4.3 Methods to get ripped fast
In this day and age, where we have all become so used to instantaneous results, we know that you’re looking for a quick fix. Unfortunately, when it comes to fitness and your body, there are no shortcuts.
You’re going to need to put in the work that comes with reaching the body and fitness goals that you are eyeing. However, that is not to say that it is impossible to speed the process up.
Be warned that these methods are very intensive and require a substantial amount of discipline on your end. If you’ve only just realised that you’re less than 2 months away from a big event where you need to look your absolute best, fret not!
There are several workouts that will give you your dream bod in under 8 weeks. But remember, these workouts require you to push yourself to your limits and then some. So do not embark unless you’re entirely sure. We also suggest you run this by a doctor if you have pre-existing medical issues.
4.3.1 Cutting diet plans
A good foundation when it comes to diet plans for cutting is that you’re looking to adjust your daily habits. We have mentioned several times throughout this article that there are not foods that automatically cause you to gain or lose weight.
However, there are foods that are more nutrient-dense than others. Similarly, there are foods that give you more for less. That is more nutrients and energy for fewer calories. This is imperative if you’re looking to cut and reduce your body fat percentage in order to bring out muscle definition.
Essentially, you would be looking to drop your calorie intake to roughly 1800 calories a day as compared to the recommended 2500. It important that you fuel your body with lean proteins and plenty of vegetables. This helps you ensure you’re getting all your essential vitamins. You do not want to run the risk of starving your body.
Good Foods To Eat When Cutting:
- Egg Whites
- Lean Beef
- Chicken Breast
- Cottage Cheese
- Skimmed Milk
These foods provide you with the bulk of nutrients you need while staying on the lower end of the scale when it comes to their calorie content. These foods will help you achieve your goal body fat percentage when you are cutting.
4.4 Ways to get ripped at home without going to the gym
We understand that not everyone has the luxury of a gym membership or a gym within their house. Lucky for you, there are tonnes of workouts that you can rely on for that ripped body without the need for a gym.
We mentioned earlier on that you can explore workouts that rely heavily on bodyweight exercises with minimal equipment. Bodyweight exercises are referred to as callisthenics. These workouts make use of your body weight and repetitive movements that target the various muscle groups of your body.
One such program that will definitely help you achieve the body you’re aiming for is Freeletics. Freeletics is based around the principle of callisthenics with the added benefit of a digital coach.
In addition, with the Freeletics coach, you can track your food intake and ensure you’re getting the proper amount of nutrients and calories. Which you understand by now plays a big part in achieving tour fitness goals healthily.
4.5 Top Ripped Guys you can look to for motivation
A little motivation and inspiration never hurt anyone. Stars such as Idris Elba, Dwayne ‘The Rock’ Johnson, and Ryan Reynolds are great sources of motivation. Additionally, adopting and adapting their workout routines and diet plans are solid tried-and-tested ways of achieving similarly ripped bodies.
The key to this is figuring out your body type and seeing if your body type matches that of your ripped celebrity motivation. There are 3 distinct body types – ectomorphs, mesomorphs, and endomorphs. More often than not, each of us is some combination of the 3.
Once you determine your body type, it will make it easier to determine what type of workouts and diets will help you achieve your ideal body.
For example, if we look at Dwayne ‘The Rock’ Johnson, we can see the indication of a mesomorph body type. Once you determine the body type you have, you can work towards mirroring his fitness routine and diet in order to achieve similar results.
5.0 Healthy Supplements
When considering supplements, you should first identify your primary reasons. Are you looking at dietary supplements because you have an existing deficiency? Or are you looking at them as an option since you have started cutting and are looking to ensure that you’re getting all the nutrients your body needs?
Your reasons behind seeking out health supplements will determine the supplements that you end up taking.
5.1 Dietary Supplements
The first important factor to note is that vitamins and supplements are not necessarily the same thing. While supplements may contain vitamins, not all supplements are vitamins. More often than not, your supplements may have certain vitamins but they are not a vitamin in themselves.
A better way of understanding this is to consider your multivitamins, they are often made up of various vitamins plus the likes of several herbs that bring their own set of benefits.
Some dietary supplements that a man looking to achieve beast like gains should be considering are:
- Fish Oil
When looking at supplements, it will do you well to remember that they should never be taken in place of but on top of. What we mean to say is that you should already be taking steps to ensure that your primary source of these minerals in your food.
This rule applies both to dietary supplements and vitamin supplements. You should always aim to get the essentials from a well-rounded diet. However, we do understand if you having trouble getting in the right nutrients, especially on special diets, and are looking to meet the daily requirements.
5.2 Vitamin Supplements
As we’ve mentioned, your main source of essential vitamins should be your diet. However, if you’re looking to prevent deficiencies or are seeking vitamins specific diets lack, vitamins supplements can be a great companion.
As a man with an active lifestyle, you might need a wide range of vitamins. We find that the best way to ensure you’re getting everything you need is through multivitamins.
Here are some vitamins the average beast needs:
- Vitamin A
- B Vitamins
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Each of these vitamins plays a vital role in keeping your body functioning at its best. This is especially true if you’re working out regularly. Your body relies on these vitamins to keep it running like a well-oiled machine.
Since the list can be pretty extensive, a multivitamin is what many swear by. When looking for the right multivitamin for you, look for each of these in the ingredient list. In addition, get yourself checked by a doctor and enquire as to whether there are specific vitamins that you are lacking in.
5.3 All-natural Supplements
All-natural supplements often refer to supplements that can be found in natural products. For example, the herb, fenugreek is known for being an all-natural testosterone booster. You can reap the benefits of fenugreek by drinking fenugreek tea.
Many consider turning towards all-natural supplements for a cheaper and more natural approach to giving your body all that it needs. Since many vitamins occur naturally in many foods, seeking out these foods and including more of them in your diet can be just as effective as over-the-counter supplements.
You’re almost at the end of our god-level guide and we’re sure by now you must have some questions. Whether they’re about maintaining your new diet or if you’re getting enough sleep, we’ve got you covered.
However, if you find that we’re missing some of your most burning questions, we ask that you leave us a comment and we will be more than happy to get back to you with an answer!
6.1 How to maintain a healthy diet?
So you’ve made the big changes and you’re starting to see your hard work pay off. This is all well and good but how does one maintain a healthy diet?
We understand that you’re only human and you’re going to find yourself craving some of the most delicious but most unhealthy foods around. A good trick that we have found is to give yourself short term goals.
Setting 3-month milestones gives you achievable goals. This, in turn, makes it easier for you to stick to your healthy diet as you can see the end. At which point, we suggest rewarding yourself (within reason). Celebrate the small victories with your favourite unhealthy meal before moving on to achieving your next goal.
It will become easier and easier to stick to and maintain a healthy diet as you will find that your lifestyle will begin to revolve around things other than food. Your body will also begin to adjust and crave the unhealthy stuff much less than you might at the beginning.
6.2 How much sleep is healthy?
When you sleep, you are giving your body a chance to heal and repair itself. Many of us don’t realise it but when you’re not giving yourself enough sleep, you’re putting more pressure and strain on both your mind and body.
How much sleep is healthy? As an adult man, you should be aiming to get 7 to 9 hours of sleep each night. Which can be difficult with a busy schedule, especially if you’re trying to introduce working out into your routine.
A good way to ensure that you’re getting the sleep you need is to stick to a sleep schedule. Try to get yourself ready for bed an hour before you intend to sleep and allow your body to slowly wind-down.
This includes switching off your devices to allow your mind to rest. Using your phones before bed can stimulate your brain, making it hard to drift off peacefully.
You’ll be glad to know that exercise helps your body fall asleep easier at night. However, keep in mind that you should exercise at the start of your day. If you find this too hard to manage, ensure you workout at least 2 hours before you intend to hit the sack.
6.3 What colour is healthy poop and pee?
Both your poop and pee say a lot about your state of health. Not only does it indicate if you’re getting the proper vitamins and minerals, but it can also be an indicator of more serious issues.
If you notice a significant difference in the pattern of your visits to the toilet, you should definitely seek the advice of a doctor.
Healthy poop should be should light yellow to dark brown. Certain foods can make your poop look a little greener than normal. However, if your poo appears black or red, it could point to a more serious issue like bleeding in the gut.
Alternatively, you could be reacting to your iron supplements and this is harmless. This is why it is extremely important to keep tabs on what your body is trying to tell you.
Healthy pee should be a pale yellow. This is an indication that you are drinking enough water and your body is flushing out unwanted toxins. Your pee should not be transparent, this indicates that you are possibly drinking too much water.
On the other hand, if your pee appears amber, brown, or reddish you should pay a visit to your doctor as soon as possible.
6.4 How to sleep well?
You know you should be getting 7 to 9 hours of sleep a night. However, what happens when you find that even though you’re getting the recommended hours, you’re not feeling rested. It is likely that you are not sleeping well.
Your body isn’t being given the opportunity to reach deep sleep. This is where most of its reparative work is done.
If you’re having a hard time sleeping well, you might want to try aromatherapy. Aromatherapy oils rely on the benefits of certain herbs and flowers, and the calming effect they have.
For sleep we recommend:
Play around with the different scents and see which one you like the most. You might want to even try a combination of a couple. Not only will you find yourself lulling off to sleep easier but your space will definitely smell fresher!
6.4.2 Sleep music
In addition to aromatherapy oils, you might want to try listening to sleep music. Many people find it difficult to fall asleep with complete silence. This is why you might find white noise helpful.
Alternatively, soothing, lyric-free music has been proven to also help soothe the mind. In turn, making it easier for you to fall asleep and stay asleep.
There are numerous playlists available. Once again, we recommend you put a few to the test and find one that you find the most effective for you.
Now that you’ve reached the end of our god-level guide to being healthy and getting ripped easily, we hope that you find ways to incorporate these healthy habits into your daily routine.
Health is all about finding a balance in your lifestyle and taking care of your body! Remember, health is more than just being muscular. Listen to what your body is telling you and you will find how easily those beast-like gains come to you!
May 18, 2020