How to Chisel Your Body

A chiseled body refers to an athletic physique with aesthetic muscle tone and low body fat. Many fitness enthusiasts spend hours in the gym without ever seeing the results they are striving for. Sculpting a chiseled physique takes hard work, dedication and perseverance. It is important to adopt a healthy nutrition plan to accompany an effective training regimen to promote lean muscle gains. Following these simple lifestyle and training strategies will help you achieve the chiseled physique of your dreams.

Things You'll Need

  • Assorted dumbbells
  • Barbell with assorted disk weights
  • Protein powder
  • High quality proteins (poultry, lean red meat, eggs)
  • Complex carbohydrates (brown rice, oats, whole grains)
  • Fresh fruits and vegetables
  • Training diary
  • Training partner (optional)
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Instructions

    • 1

      Create an effective workout program. For hypertrophy (increased muscle mass), perform three to four sets of 8 to12 repetitions of each exercise, with a weight sufficient to make your last repetition impossible to complete. Use free weights whenever possible, to improve posture and core strength. To promote the greatest gains, opt for compound exercises requiring the activation of a number of muscle groups to execute the action. Cycle your training routine every four to six weeks. Introduce new exercises to keep your muscles guessing and prevent a plateau in strength or size gains.

    • 2

      Allow for adequate rest time between weight training sessions. Allow each muscle group to recover fully before re-training, and include a minimum of one or two full rest days per week.

    • 3

      Adjust your diet. Eat five to seven smaller, balanced meals each day to keep your body fueled and your metabolism high. Increase your protein intake to 1 to 1.5 grams per pound of body weight. Protein is essential for repair and for building lean muscle tissue. Consume a protein shake immediately post-workout and additionally at breakfast or bedtime to increase your consumption. Reduce your intake of refined carbohydrates to prevent fluctuating blood-sugar and insulin levels. Avoid white bread, pasta, jams, syrups and confectionery.

    • 4

      Sleep for a minimum of 8 hours per day. The recovery process and growth of new muscle tissue takes place while you sleep. Many professional bodybuilders and athletes sleep for up to 16 hours a day to optimize recovery and muscle growth.

    • 5

      Stay motivated. Work out with a training partner to increase enjoyment. Take regular photos and keep a training diary to monitor progress. These strategies will keep you motivated towards your goal of a more chiseled physique.