So you’ve put on a few pounds, and your once ripped physique has become a thing of the past. A study published in the Journal of the American College of Cardiology proposed that a little extra weight would not affect one’s health drastically. But further weight gain could become unmanageable and lead to health problems.
So don’t worry, you can get your body back! It’s going to take some work, but if you’re willing to put in the effort, you’ll be back to your old self in no time. Here’s how to get ripped after gaining weight.
First Things First: Evaluate Your Current Diet
If you’ve gained weight, chances are your diet is at least partially to blame. Take a close look at what you’re eating and see where you can make some changes. Are you eating too many processed foods? Not enough vegetables? Too much sugar?
Keeping a food journal is the best way to start evaluating your diet and making changes. Write down everything you eat for a week and take a look at where you can make improvements. If you’re eating a lot of unhealthy foods, it’s going to be tough to get ripped. But if you make a few small changes, you’ll be on the right track.
If you’re eating a lot of fast food, cut back and cook more meals at home. You should also make sure you’re getting enough protein. Protein is essential for building muscle, so you’ll need to ensure you’re getting enough if you want to get ripped. Aim for 0.8-1 grams of protein per pound of body weight. So if you weigh 200 pounds, you should consume 160-200 grams of protein daily.
Another thing to consider is your water intake. Drink plenty of water every day and avoid sugary drinks. Sodas, juices, and sports drinks are all high in sugar and can quickly derail your diet. Finally, make sure you’re getting enough vitamins and minerals. Eating a healthy diet is essential for maintaining good health. If you’re not getting all the nutrients you need, it can affect your performance both in the gym and in life. Supplement with a multivitamin if necessary.
Once you’ve identified the problem areas in your diet, you can start making changes that will help you lose weight and get back in shape.
Second: Start Exercising Regularly (Again)
If you want to get ripped, you need to start exercising regularly. This means hitting the gym 3-5 times per week and working all major muscle groups. In fact, the current Physical Activity Guidelines for Americans recommends that adults get at least 150 minutes of moderate-intensity exercise each week.
Regular exercise is essential for maintaining good health and achieving your target weight as it:
- Burns calories and helps to lose weight
- Builds muscle mass and strength
- Improves mood and reduces stress levels
- Reduces the risk of chronic diseases such as heart disease, cancer, and diabetes
If you’re just starting out, focus on compound exercises that work multiple muscles simultaneously (think squats, deadlifts, and bench presses). You can’t immediately start with heavy weights, so focus on using lighter weights and gradually increasing the amount of weight you’re lifting over time.
As you start to lose weight and get back in shape, you can begin adding more isolation exercises to your routine (think bicep curls and tricep extensions). Finally, don’t forget to add cardio to your routine. Cardio is important for burning calories and losing weight, but it also has a host of other benefits. It can improve heart health, increase lung capacity, and reduce stress levels. Plus, it’s a great way to relieve boredom.
No matter what type of workout routine you choose, give yourself time to rest between workouts so your muscles can recover.
Third: Consider Other Medical Options
Remember, gaining weight doesn’t happen overnight, and neither will losing it. It’s going to take some time and effort to get ripped after gaining weight. However, if the reason for your weight gain was due to a medical condition, there are other options available to you.
For example, fat freeze treatments are getting increasingly popular these days. They offer several benefits that other weight loss methods don’t. They work by freezing the fat cells, which then die and are eliminated from the body. This results in a reduction in fat cells, which leads to a decrease in overall body size.
These treatments are also nonsurgical, meaning that there’s no surgery required, and you’ll be able to return to your everyday life immediately after the treatment. There’s also minimal downtime, so you won’t have to take any time off from work or school.
They are also safe, FDA-approved, and have been shown to be effective and safe for use. Lastly, they’re affordable as most people will only need a few treatments to achieve their desired results, and the cost is much lower than surgery.
Gaining weight isn’t fun for anyone, but it doesn’t have to be the end of the world. With a bit of hard work and dedication, you can get ripped after gaining weight. The key is to start with a healthy diet and then add in a regular exercise routine. Be patient, and don’t give up—before long, you’ll be back in tip-top shape!