People have different definitions of the term 'ripped'.Think of it as being lean and muscular.The article is for beginners over 40.If you are sitting at a computer and thinking "I am too old to get a model body, or I am not even athletic, then change your way of thinking."Even after 40, you can get ripped with the right attitude and hard work.
Step 1: Fix your mind on the goal
It's important to tell yourself that once you're in, you won't back out.It's a good idea to set the amount of time you're going to work out.Some people want to do it for a long time, but then give up.It's a good idea to keep up with your program for at least four months.
Step 2: You should consume more water.
Water is more important than food.Your body can go three to four weeks without food, but it can only last a few days without water.You should drink at least three to four water bottles a day.Every time you work out, drink two more bottles.
Step 3: You should eat at least three meals a day.
For many people, it isn't feasible to consume smaller, more frequent meals.Many people don't have enough time to eat extra meals because they are busy with business or parenting.If that is the case, eat regular meals and calculate your calories when you consume food or eat until you are full.You don't need to diet, but you should eat more junk food.You can eat it three times a week.Eat more fruits and vegetables.
Step 4: The person is stretched.
You can only bend until you feel pain.Hold it there for twenty seconds, don't go any further than that.You should stretch every part of your body.When you first wake up, do this.Stretching improves posture.
Step 5: Put some iron in it.
Purchase some weights from your gym or store.It should be at least 5-15 pounds.Work different muscle groups on different days.Squats, lunges, standing calf-raises and sit-ups are some of the exercises that can be done.You can do weighted calisthenics with a back-pack.
Step 6: Slowly increase your reps.
You should do at least six reps the first week.If you want to increase the weight by five pounds the next week, add 5 reps for each set you do, and keep the same amount of weight.This builds strength and endurance.You are bound to get stronger doing the same exercises if you keep this cycle consistent.
Step 7: Do some exercise.
Rock climbing, martial arts, and swimming are all good ways to burn calories.If you think you can do it, try four sets of sprints until you exhaust yourself.
Step 8: Give yourself time to recuperate.
You will need at least 2 days of rest after working each muscle group.You should expect to get sore.
Step 9: If you need to lose weight, diet is the way to go.
Without sacrificing nutrition, you can do this safely with a good plan.Paleo is a diet you can try.You should eat more fruits and vegetables.
Step 10: Fast and smart.
For every day of the week, replace your meals with a smoothie.You can add as many fruits or ingredients as you want.The recommendation is 3-4 smoothies.
Step 11: Work out with high reps.
Continue to do reps until you are tired if you use weights.
Step 12: Do some physical activity.
Swimming or high-intensity aerobic exercises can be done.You can run as fast or as long as you want.
Step 13: Don't eat junk food.
Until you reach your goal, cut it out completely.It's best to consume it in moderation when you're at your goal weight.
Step 14: You should eat at least three meals a day.
You can gain weight on only three meals a day, but only if you eat enough calories.
Step 15: It is possible to gain muscle with the help of supplements.
You can buy or make your own.
Step 16: Make your reps heavier every week by starting off light.
Step 17: Don't rest.
Your muscles develop when you rest.If you want to rest at night, try drinking some sleep herbal teas.
Step 18: Ignore junk food.
Junk food can put on weight quickly, but it's not good for the body after 40.If you don't suffer from weight loss issues, you can eat junk food more often.
Step 19: Most of the time, do cardio very rarely.
It's better to sprint instead of jogging.Cardio makes it hard to put on weight.Do not do it as much.