Transforming the Male Body in 3 to 6 Months
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Introduction
Many men dream of getting ripped shoulders, strong arms, muscular legs, and clearly defined six-pack abs. Without a doubt, it often appears that the muscular guys end up with good-looking girls.
For many men, having a fit body is a status symbol. Furthermore, if you are in shape, you will carry yourself with the kind of confidence that may lead you to the top of the corporate ladder.
While it is possible to transform your body in as little as three to six months, it is important to give yourself more time to achieve your fitness goals. It will most likely take you longer than three months to
see any significant changes in your physique.
Getting ripped in a relatively short amount of time requires a combination of consistency, proper training, adequate nutrition and much more.
Let’s take a closer look at what it would take for you to transform your body in three to six months.
1. You must be consistent with your workouts.
This means that you should make it a goal to consistently work out for an hour at least 4 or 5 times per week for at least three to six months. You will not achieve the results you want if you only workout for a few weeks and then stop for a few weeks only to have to restart again.
2. You must train properly.
Strength training will help you build muscle so that you can burn more calories even when you are at rest. When you are strength training, you should focus on training every muscle group in your body. Ideally, you want to lift as heavy as possible and include as many compound lifting movements in your workouts as possible. Some examples of compound lifting movements include squats, deadlifts, and bench press.
Furthermore, you must progressively increase the intensity of your strength training sessions every two to three weeks. For example, if you are doing bicep curls with 20lb
dumbbells in week one, then you should pick up heavier weights after a couple of weeks.
To prevent injuries, you must avoid lifting too heavy too soon. When you first start a strength training program, you must focus on learning the proper form for each exercise before you increase the weight you are lifting. Using proper form ensures that you are training the muscle as opposed to just moving
some weights around.
3. Cardio should also be a part of your fitness journey.
If you want to get ripped, then you must add some cardio to your routine. In this particular case, cardio does not mean running slow on the treadmill for several hours. Your cardio training sessions should vary in intensity and duration. High-Intensity Interval Training will help you burn a lot of calories in a relatively short time and can be combined with a strength training session as you get fitter. Longer, steady-state cardio sessions can be done once or twice a week.
4. Cut back on alcohol and junk food.
Although it may be extremely difficult to completely cut out alcohol and junk food, you must reduce your consumption of these empty calories. The empty calories that you take in from alcohol, soft drinks, chips, cookies, and candy bars provide no nutritional value.
However, these types of foods will add inches to the circumference of your waist and keep you from getting your dream abs.
5. Consume the right combination of macronutrients.
Macronutrients are protein, carbohydrate, and fat. To get the best results from your workouts, especially if you are training hard, you should consume approximately 1.6g of protein per kg of body weight per day. Your protein should come from healthy sources, such as lean meats, beans, or tofu. You must take in approximately 1.5 to 2.5g of complex carbohydrates per kg of body weight per day.
Carbohydrates fuel your workouts and should come from vegetables and whole grains. Lastly, you must not be afraid of consuming a few healthy fats, such as peanut butter, nuts, avocados, chia seeds, and dark chocolate.
As you can see, to transform your body, you must exercise regularly, train hard during your workouts and consistently eat well.