Your Complete Guide to Getting Ripped Step 1: Strength Train to Build Muscle. Step 2: Cut Calories to Lose Fat. Step 3: Eat Enough Protein. Step 4: Eat a Moderate Amount of Healthy Fats. Step 5: Try Carb Cycling. Step 6: Use Portion Control. Step 7: Add High-Intensity Interval Training (HIIT) Step 8: Get Some Sleep. Similarly, look to support adequate protein intake by adding soy foods including tofu, tempeh, edamame, soy milk and soy nuts. You also need to be sure you’re getting enough vitamin B12, which I did some quick math. The lifespan of the average human male is now 76 years old. This means if you’re 40, you can add 3 months to every year from 2016 to 2030. That’s 3.5 years — raising your lifespan to 79.5 by the time you hit 2030. If you’re 40 today in 2016, you’ll be 54 in 2030. What got you interested in training and wanting to change your body? Stephanie : For a long time, I’d always believed that with hard work and dedication, results would come. It sounds familiar because it’s a message I think that’s incessantly drilled into people’s heads in fitness, in business, and all other corners of life. The longer and more consistently you work out, the more your strength gains will come from true muscle growth. Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength Progress seems to come in fits and spurts, especially after the first year of dedicated training. It’s not uncommon to see young men gain 15 to 25 pounds of muscle in their first year of dedicated training (beginner), and another 10 to 15 pounds in their second year (intermediate). Young women can see gains of 8 to 12 pounds of muscle in Transforming Your Body After 50: What Works. Fifty-something Denise Austin, the beautiful fitness expert who, like us, has experienced every fad diet that has not served us well, has the strategy to transform us and continue for a lifetime. “Combine good nutrition, fat-burning cardio, toning, stretching, and plenty of rest to transform your I’m writing about my 3-month experience with bulking so you can: Understand the habits necessary to a successful bulking program. Anticipate and overcome potential challenges. Give you tips and advice to creating your own bulking plan. Decide whether or not bulking is relevant to your personal goals. Standing Shoulder Press. 5 reps – 0.85 x body weight. Bicep Curls. 5 reps – 0.65 x body weight. Waist. 45-46% of height (8-10% body fat) The process truly is this simple, but getting to these standards requires at least some time and effort, which is often where it gets tough for most people. And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time. Zdl0vUk.