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Extreme Ripped Body Workout - Do This Workout 5X/Week to get Ripped!
There is a massive amount of confusion about how to get a ripped physique. I wanted to create this guide for you as an honest, no B. Why should you listen to me? I hope you enjoy it. How Ripped is Ripped? What is the body fat level you need to get ripped? For more information on body fat percentages, check out Body Fat Percentage Chart: How Lean Should You Be? When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. Getting ripped is an extreme pursuit that requires extreme focus and dedication. There is no way around it. In addition, getting too ripped comes with health concerns. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. Finally, the whole idea of an extreme physique opens up a can of worms regarding body image. Get Ripped Step 1: What do I do? Sadly, too many guys are doomed from the start! Let me give you an example: The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. You can also use the Ideal Body Weight Formula to arrive at the desired weight as well: How do I know? If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle. The leaner you become, the more defined and muscular you become as well, which makes you look bigger. So the first step towards getting ripped is understanding the arithmetic, dispelling any myths of gaining muscle you may believe, and focusing on losing as much body fat as possible while retaining your LBM. Get Ripped Step 2: Create Your Nutrition Spreadsheet Losing fat without losing muscle the key to getting ripped of course is primarily a nutritional challenge. The Energy Balance Equation — a scientifically proven fact — states that if you eat less calories than you burn, you will lose weight. If you eat more calories than you burn, you will gain weight. If you would like to learn more about target calorie intake, you can check out this article See: How many calories should you eat to lose weight? The leaner you become, the trickier this energy balance. Fat can be very stubborn, so you really have to nail the target calories you are eating. Can you get ripped without tracking your calories? Then, you create percentage breakdowns of protein, carbs, and fat for each day, which is called the macronutrient breakdown. Depending on who you ask, you will get wildly different breakdowns of what is optimal for fat loss. You can manipulate the carbs and fat that you eat, but I would recommend relatively more protein because research has shown a high protein diet is very effective at helping control hunger. I personally create one spreadsheet, but feel free to create a few. I strongly prefer creating a spreadsheet over counting calories all the time, which is just too tedious. But I will emphasize if you are serious about getting ripped, this spreadsheet will prevent you from spinning your wheels. Get Ripped Step 3: Choose Your Strength Training Method While every fitness program with an infomercial is going to tell you their system is the best P90x for example , I can tell you the truth about all these various exercise methods. You can get ripped powerlifting You can get ripped doing circuit workouts You can get ripped using bodybuilding workouts You can get ripped doing bodyweight lifting workouts You can get ripped doing kettlebell workouts Do you know what all these workouts have in common? They are all based on strength training. Strength training is the key in combination with ample protein intake to help you retain your muscle as you are shedding fat. What specific type of strength training should you do? Do what you can sustain is the simple answer. At Builtlean, we developed our strength circuitsTM method, which is a very efficient way to get both cardio and strength benefits in a short workout. This method focuses on compound movements involving large muscle groups that are combined into circuits. In addition, depending on your results, you may have to create more progression in your workouts to shed the extra layer of fat. This strength circuitsTM method combined with progression is the foundation of my Week Body Transformation Program. Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential. Get Ripped Variable 1: We all respond differently to food. The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential. On the other hand, too few carbohydrates may have you dropping hard earned muscle, which is obviously undesirable. If you have carried excess weight your entire life, my guess is lower carb may be effective, but this is a variable you ultimately have to play with. Get Ripped Variable 2: Cardiovascular Activity Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics. If you are busy, HIIT cardio is very effective at helping you burn more calories and drop body fat. Want to follow a proven program to get ripped? Then check out my Week Body Transformation Program.
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