Get Lean, Get Ripped!
By Dr. Rick Kattouf II
We all choose to train/workout/exercise for many different reasons. One of the most common reasons individuals choose to lead a healthy lifestyle is to change their body composition, get leaner and lose weight. Let’s examine 8 tips that can help you become leaner.
Fueling the body immediately upon awakening will be key in order to stoke the fire within your body. Upon awakening, our glycogen stores are slightly depleted. Fueling the body at this time will help to reload our glycogen stores as this will help to improve the quality of our workouts.
If your workout occurs first thing in the morning, this serves the same importance as eating breakfast. If your workout occurs later in the day, be sure to stoke the fire and fuel your body 30-60 min. before your workout. Pre-workout fuel can either be liquid (smoothie) or solid.
Fuel The Fire
I want you to think of food for the body no different then kindling wood for the fire. If you continue to throw kindling wood on the fire all throughout the day, the fire will continue to burn. Our body is the exact same; if we continue to fuel the body frequently, from the time we get up and all throughout the day, we will continue to stoke the fire with in our body. The key is to fuel the body immediately upon awakening and every 2.5-3.5 hours thereafter.
Now that the body is properly fueled, let’s start to build some lean muscle in order to increase the metabolism and decrease the body fat. Strength training will be one of the key components in order to get lean. You will want to strength train a minimum 2-3 days per week. This includes the upper body and the lower body. Muscular endurance is built by lifting a lighter amount of weight and setting a goal of 15-25 reps per exercise. As you progress and build additional strength and endurance you can increase the repetitions to 50 or more. Let’s say you are going to perform 25 repetitions. The goal is to choose a weight so that the last 3 repetitions are challenging, but not impossible.
Muscular strength is built by lifting a heavier amount of weight and approximately 6-8 repetitions per exercise. By combining muscular endurance workouts with muscular strength workouts, you will start to build the lean muscle that will allow your body composition to change. Just like muscular endurance, choose an amount of weight so that the last 3 repetitions are challenging, but not impossible.
L-arginine is an amino acid and research shows that 2-12g per day can help to naturally boost growth hormone levels. Also, L-arginine can help to stimulate nitric oxide. Nitric oxide is a vasodilator (blood vessels will dilate). This vasodilation will allow more oxygenated blood to be delivered to the working muscles, thereby, allowing you to perform more repetitions and go longer, harder, faster before fatigue.
Beta Alanine is an amino acid and research shows that 1.5g per day can help to build lean muscle, increase strength and muscular endurance.
Heart Rate Training
From a cardiovascular perspective, training in the proper heart rates is critical in order to build lean muscle and not tear it down. Too often, individuals train at too high of a heart rate, too often. Combine this with improper nutrition, and this can create catabolism (muscle breakdown). If we break down and tear down our own muscle, we are not going to change our body composition in the direction we are looking to go. Training in the proper heart rate zones, many times, requires us as athletes to “check our ego at the door.” Proper heart rate training will allow us to build an extremely high amount of efficiency and in time, we will find ourselves going longer, harder, faster at the same or lower heart rates. In addition, this proper heart rate training will allow us to get the maximum out of our proper nutrition, proper supplementation and proper strength training in order to achieve the body composition we desire.
If you are ready to get lean, get ripped and have that amazing physique you desire, start to implement the 8 tips above. Be patient, body composition change is not an overnight process. Focus on the journey, not the destination.
Fitness & Nutrition Expert Dr. Rick Kattouf II Named as One of America’s Premier Experts®. Dr. Rick is the CEO/Founder of TeamKattouf, Inc., CEO/Founder of TeamKattouf Nutrition LLC, Creator of 5-Round Fury, Creator of TeamKattouf Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, ITCA Certified Triathlon Coach, Sports Nutrition Specialist, MMA Conditioning Coach, Food Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, Entrepreneur and Inspirational Speaker. Rick can reached at www.teamkattouf.com or [email protected]