How to Get Ripped
(Hint: It’s Also How You Get A Six Pack)
So you say you want to learn how to get ripped?
Well, the good news is that getting ripped requires the same
exact steps I’ve been writing about on this website to getting six
pack abs.
Let’s begin…
If you’re going to learn how to get ripped, you need to
understand nutrition. Now, I don’t mean you have to be an expert or
anything like that. You just have to understand what a good,
healthy diet looks like.
For starters, you’re going to have to eat more. That means
eating five to six small meals every day.
Usually, these meals are evenly spaced apart, with no more than
4 hours between each meal.
Next, you need to eat unprocessed natural foods. This means lean
meats (preferably organic), complex carbs like brown rice and
oatmeal, lots of veggies (especially the green variety like spinach
and broccoli), and good essential fats (think omega 3s and 6s).
Click here for the best "getting
ripped" guide on the net.
As for lean protein, you should strive to eat about one gram for
every pound of bodyweight. If you have any kind of kidney problems,
check with your doctor before eating a ton of protein. Otherwise,
it’s perfectly safe.
You can get your protein from chicken breasts, tuna, turkey and
even whey protein powders.
From there, each meal should contain a moderate serving of
complex carbs, veggies, and fats.
So for instance, here is a sample meal:
6 oz grilled chicken breast.
3 cups spinach with diced tomatoes.
½ cup brown rice.
Handful of walnuts.
Notice how all the essential macronutrients (proteins, carbs,
fats) have been combined in one meal.
The next step in learning how to get ripped is to have a sound
weight training program.
It should consist mainly of compound movements like squats, dead
lifts, bench presses, and pull-ups. This ensures you’re hitting
every major muscle group, so you preserve your muscle mass while
losing all the fat.
Most typical workout regiments are 3 to 4 times a week.
The final component in learning how to get ripped is doing
cardio. But not just any kind of cardio. You’re going to do short,
intense bursts of cardio. This will help your body in two ways.
1) You’ll burn more calories in the long run. This is
because by doing a very intense cardio workout, your metabolism
will skyrocket, helping you burn fat even after you exercise!
2) By doing shorter duration, higher intensity cardio, your
body is more likely to release muscle preserving hormones like
testosterone and HGH (human growth hormone). This will prevent you
from losing muscle, giving you the ripped look you’re after.
One example of a great intense cardio workout is sprinting.
Sprint for 30-50 yards. Then walk back to your starting point.
Repeat anywhere from 5-10 times depending on your level of fitness.
Do this 3 times a week, in addition to your weight training
sessions.
Pretty soon, you’ll see the fat disappear. At some point, you
may hit a plateau. If this is the case, you’ll need to change
things up, or increase the intensity, or even duration, of your
cardio sessions in order to burn more calories. Or you could also
cut back on your dietary calories as well.
As you can see, learning how to get ripped takes some effort on
your part. It won’t just happen automatically. But once you learn
how to get ripped, the results of your hard work will be all worth
it.
To a healthier, happier you!
Franky D.
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