Best Supplements to Get Lean and Ripped: Beginners Guide to Getting Ripped Body

Build Lean muscles

Most people dream of having a ripped body, but very few of them know the science behind getting ripped and lean.

Getting ripped doesn’t mean to imitate the body of famous celebrities or bodybuilders. Everyone has their individual body type, body structure, and composition based on heredity and a lot of other factors, and hence it is mostly impossible for two people to have exactly similar bodies.

Understanding the Process of Getting Ripped & Lean: How to get lean muscle?

Ripped body refers to a state where body fat is minimized to extremely lower percentages, maintaining higher muscle mass. This makes the muscles significantly visible through the skin due to the enormously lower amount of fat in the body.

The body fat percentage should remain between 6- 10% in order to get ripped. However, a fat percentage lower than 6 % for a long period of time is not recommended as fat is very essential for safeguarding your major organs.

Body Composition Analysis test is the best way to find the percentage of muscles and fat in the body along with bone weight and the percentage of water.

How to get ripped: Step by Step Guide

Indian people mostly have lower muscle mass and high-fat percentages due to various factors such as genetic makeup, food habits, deteriorating lifestyle, etc. One cannot gain muscle and lose all undesired body fat at the same time; rather it has to be done in two segments:

Phase 1:  Muscle Gaining

The first step to get ripped is to build muscles by doing strength training and proper diet.

In this step, the diet needs to possess adequate calories so that the protein consumed through food and supplements can be utilized for muscle recovery and muscle gaining instead of providing energy to the body (protein-sparing action). One might lose some amount of weight depending upon his/ her workout pattern during this phase. But muscle gain has to the major focus in this segment.

Phase 2:  Fat Cutting phase

After gaining sufficient muscle mass, fat loss is to be done in the second phase.

In this phase, the calorie intake through foods and supplements has to be accurately monitored and reduced gradually under the expert’s supervision. The protein intake has to be sufficient so that there is minimal muscle loss. This part of the ripping process is commonly termed as the cutting phase. People preparing for bodybuilding competitions minimize their calorie intake even further to get extreme results. However, this should be done under proper supervision.

In this phase, the calorie intake through foods and supplements has to be accurately monitored and reduced gradually under the expert’s supervision. The protein intake has to be sufficient so that there is minimal muscle loss. This part of the ripping process is commonly termed as the cutting phase. People preparing for bodybuilding competitions minimize their calorie intake even further to get extreme results. However, this should be done under proper supervision.

Source: American Council on Exercise

Ripping as a whole is a result of proper diet, apt workout schedule and thrusting to the required lifestyle. Along with this, correct supplements and their appropriate usage too is very essential.

Supplements Guide for Lean and Ripped Body

Phase 1 Muscle Gain: Supplements recommended for Muscle Gain

Along with a nutritious diet, supplements to are a very essential part of ripping as diet alone is often not sufficient to meet such high demands of essential nutrients.
Below are the supplements best suited for the muscle-building phase:

1. Whey Protein Concentrate: The best and most significant supplement for building muscles is whey protein concentrate. It has to be consumed post-workout as it leads to the recovery of muscles as well as further promotes the gaining of muscles. The best way to consume it is in water within 20 minutes of workout.

Recommendations: Optimum Nutrition (ON) 100% Whey Protein Powder and Nutrabay Pure Series Whey Protein Concentrate

2. BCAA: Branched Chain Amino Acids, commonly known as BCAAs are considered as the second most important supplement for muscle gaining. They are responsible for instant muscle recovery and hence the best time to consume them is during the workout. Besides immediate muscle recovery, they provide energy and are also one of the best supplements in the process of ripping.

Recommendations: Scivation Xtend BCAA and MusclePharm BCAA

3. Glutamine: Glutamine is an amino acid which is produced by the body, as well as is present in the diet. But extensive workouts can deplete the reserves of glutamine from the body and hence it is essential to be supplemented. Glutamine is responsible for providing strength to intestines, boosting muscle gaining and recovery, and improved immunity. It also provides fuel in the form of nitrogen and carbon to the body. Glutamine is an essential supplement to get a lean and ripped body.

Recommendations: Optimum Nutrition (ON) Glutamine Powder and Proburst Glutamine.

4. Casein: On the contrary to whey proteins, casein is a slow-digesting protein. It helps in the sustained recovery and growth of muscles. The best time to consume it is at night around 2 hours before going to bed, as it works for muscle growth during the night when the body is at fasting.

Recommendations: Dymatize Elite Casein and Optimum Nutrition (ON) 100% Casein Protein

5. Pre-workout Supplements: Pre-workouts are supplements which generally comprises of caffeine, beta-alanine, BCAA, Creatine Monohydrate (in some brands), etc, which help to boost energy and endurance during a workout. As the name suggests, it should be consumed just before the workout. It is not necessary to have it regularly but whenever required.

Recommendations: Cellucor C4 Ripped and MusclePharm Assault Pre Workout

Phase 2 Fat Cutting: Best Supplements for Fat Cutting & Weight loss

After muscle building, the following are the best supplements for losing fat and gain lean & ripped muscles:

1. Whey Protein Hydrolysate/ Isolate or Concentrate: Being a more crucial phase, it is better to opt for whey protein hydrolysate or isolate post-workout. This is not because both contain negligible carbohydrates, but because of better quality and absorption of protein. However, if the cost is a constraint then you can opt for whey protein concentrate. Whey proteins will prevent muscle loss during fat loss or cutting phase.

Recommendations: Dymatize Iso-100 Protein and Isopure Zero Carb 100% Whey Protein Isolate Powder

2. Fat Burners: Both thermogenic (heat-producing or with stimulant) and non- thermogenic (stimulant-free) fat burners help in enhancing energy levels of the body. This leads to increased metabolism of the body and so burning more body fat. Although, fat burners are not miracles they can work best for 4 weeks at a time to get ripped muscles when accompanied with proper diet and workout. The best time to have fat burners is before the workout.

Fat burners can be safely used for limited durations under proper supervision. However, people with any medical condition should consult their doctor for using fat burners.

Recommendations: Muscle Tech Hydroxycut Hardcore Next Gen and MuscleTech Essential Platimun Garcinia

3. CLA: Conjugated Linoleic Acid (CLA) is a fatty acid which is found to possess numerous health benefits. In some cases, it has shown to burn fat and reduce the formation and deposition of fat tissues in the body. Lesser fat deposition leads to reduction in belly fat and fat in the thigh area, as most fat accumulation occurs in these areas of the body. Although this is a slow process, may also lead to more visibility of abs because of lesser fat on the stomach area. Various researches are going on to find out the efficacy of CLA in terms of weight loss and fat loss in humans

Recommendations: RSP CLA and Muscle Pharm CLA

4. L- Carnitine: L- Carnitine is an amino acid which is an essential constituent of fat loss cycle. It carries fat from blood to the mitochondria of cells, which acts upon the fat to produce energy. L- carnitine is naturally produced by the body but supplements are found to be very effective against the burning of unwanted fat. It should be consumed for specific durations as per individual requirement. It is a good alternative for people who don’t want to opt for fat burners. Moreover, amino acids are the building blocks of protein and hence it can be one of the best supplements for cutting weight without losing muscles. The best time to have L- Carnitine is before the workout.

Recommendations: Dymatize L-Carnitine Xtreme and Musclepharm Essentials Carnitine Liquid

5. L- Arginine or Nitric Oxide: L- Arginine persuades the formation of nitric oxide in the body, which leads to increased blood flow. This results in proper transportation of all essential nutrients to the muscles as well as the removal of metabolic wastes. Either of them can be used, both L- Arginine and Nitric oxide serve the above-mentioned functions. They are also found to increase the level of growth hormone in the blood.

Recommendations: Nutrabay Pure Series L Arginine and MuscleTech Essential Platinum 100% L-Arginine

Conclusion: Few Things to Keep in Mind Before you Start with Training and Supplement Routine

Last but not least, it is immensely essential to consume water adequately at regular intervals to keep yourself hydrated at all times.

Water is very much necessary to keep one hydrated. A person even with extremely low body fat percentage will not be considered fit if the percentage of water in the body is high. A lot of people falsely believe that drinking water leads to extra retention of water in the body and so higher body- water percentages. However lesser the water intake, the more water the body retains.

Hence, to get ripped it is very much essential to choose the right supplements keeping in mind the significance of diet, workout, water intake, adequate sleep, and overall correct lifestyle. It’s not required to have all the above-mentioned supplements, but to select the right supplements as per individual requirement. Moreover, it is very essential to have a lot of dedication, determination, and self-control to follow a strict regime in order to build a ripped body.