Ready For The Body You've Always Wanted?
Forget all the confusing hype, I'll show you exactly how to get the lean and ripped body of a superstar.
So you want the body of a Greek God (or Goddess) but don't know where to start? No problem, I'll show you everything you'll need to know. There isn't a "secret formula" in getting a tight, ripped body like celebrity A-listers, fitness models, professional athletes or even bodybuilders; but there are lots of "wrong formulas" littering the pages of magazines and spewing from the mouths of well-intentioned friends and even professional trainers.
There's only one REAL trick for a ripped physique, and it's the exact same for Men and Women, Young People and Older Folks - even Obese Bodies and String Beans:
Diet + Heavy Resistance Training + Rest = AWESOME.
That's it. That's all there is to it. Surprised that there isn't any cardio? Most people are. I'm not saying cardio is bad, because it certainly isn't, it's just that in the beginning stages of a body transformation, weight training is much more effective. Like 10,000 times more effective.
And that goes for the ladies, too.
MYTH: Women who lift heavy weights will get big and bulky like a bodybuilder.
FACT: Ladies don't have the testosterone levels to get that bulky muscle look, at least not without artificial hormones or anabolic steroids.
FACT PART 2: Some of the sleekest, leanest actresses and models lift heavy weights.
Let's break down everything you'll need to know to go out there and get started building the ripped, lean body you've always wanted:
DIET: The Number One Factor In Getting Ripped
Believe it or not, what you eat and drink plays a bigger role in a solid ripped body than anything you could ever do at the gym. Muscle isn't created from lifting weights, it's created from proteins, amino acids and the right combination of healthy fats, vitamins and minerals. Without the right amount of "fuel" even a world-class fitness regimen is completely useless.
MYTH: Your body will burn fat and turn it into muscle.
FACT: Body fat is exactly what the name implies: Fat. Muscles aren't built from fat, they're built with protein.
FACT 2: You will need to feed your muscles even if you're trying to lose body fat.
Jay Cutler, a former Mr. Olympia bodybuilder once said that the gym is completely useless unless you've got your diet in place first.
Here's an excellent Beginners Diet For Getting Ripped
Consume plenty of protein. At least 1/2 gram for every pound you weigh. If that means you weigh 100 pounds, you should aim for at least 50 grams of protein every day. And I do mean EVERY day, not just days when you exercise.
Stick with whole foods. Whole wheat breads, fresh fruits and vegetables, eggs, real butter and fresh meat are vital to your success. Stay away from anything that's processed (my number one diet rule is to stay out of the frozen food section of any supermarket).
Drink lots of water. Aim for a gallon per day or more. But spread it out evenly throughout the day so you don't overload your kidneys by drinking too much at once. As long as you don't do anything stupid like drink two gallons in 30 minutes without eating you shouldn't have to worry about water intoxication (a condition when you drink so much water that it messes with your salt balance and could potentially kill you). Those horror stories are almost always associated with dumb contests or pranks.
The Two MOST IMPORTANT Meals Of The Day. Breakfast is one, but the other is right after you've worked out (sometimes called "Post Workout"). After you've lifted, your muscles are starving, and if you can satisfy them with a nice dosage of protein, they'll not only grow, but research has suggested they'll be less sore, too. Just be sure to consume this meal within 30-45 minutes of wrapping up your workout (hint: I'm not huge into supplements, but whey protein is perfect in this instance, as it absorbs very quickly and it's easy to throw in a gym bag).
Heavy Resistance Training
Muscle burns more calories at rest than fat does, and it looks a heck of a lot better, too. And the only way to build solid, strong muscles is to lift heavy weights. Forget all the junk you've read about "higher reps to get toned or ripped." Higher rep ranges are great for muscular endurance but they won't do jack squat for building strength. And our muscles grow when they're subjected to the stress of heavy weights; so it makes sense that if we want to build a solid muscle base (i.e. a "fat burning furnace") we'll need to actually create some muscle.
The following is a general guide for the effects of rep ranges:
- 5 or less reps per set: Builds strength and power.
- 6 to 12 reps per set: Builds size.
- More than 12 reps per set: Builds endurance.
Have you ever noticed the type of bodies that endurance athletes have? They're not very muscular, nor are they ripped. They are very lean, sure, but they're not going to turn any heads. That's the effect of endurance training, and that's the same reason why you should stay away from endurance training if you're trying to get ripped. That goes for guys and gals.
For the best results, stick with rep ranges of 8 or less.
That means you'll need to choose weights that are challenging to complete those sets. This might mean you'll be lifting heavier than you normally have (especially for the ladies), but once you get used to it, you'll love it - especially when you see the results.
Compound Movements Beat Isolation Exercises
Multi-joint lifts triumph single-joint lifts if you're trying to get ripped. The reason is that they use so many more muscles per lift than isolation lifts, which means you'll not only work out more efficiently but you'll activate the bigger muscle groups, meaning your central nervous system will respond by releasing a plethora of muscle building and fat burning hormones. That only happens when you really put the maximum amount of muscle fibers to the test with each lift.
- Bench Press
- Overhead Press
- Chin Ups
- Push Ups
Time Wasting Lifts:
- Arm Curls
- Leg Extensions
- Sit Ups
- Pretty much any weight machine
MYTH: You should only train each body part once per week.
FACT: The big muscle groups of the legs, chest and back will trigger nearly infinate more muscle growth and fat burning processes than the smaller groups. Your better off including them in every workout, because the smaller muscles will get worked as you do them. As long as you get plenty of rest, which brings me to...
REST: The Forgotten Training Variable
Your body doesn't get ripped while you're working out, that only happens when you've got your eyes closed in bed. Even though I'm mentioning this last, it could easily be the second most important part of your routine behind nutrition. If you're not getting the nutrition and rest your body needs, no amount of working out will ever get you the results you want.
I'm by no means an expert when it comes to sleeping, and I'll admit that I rarely get anywhere close to the recommended 8 hours per night. But I have noticed much better results when I do, so I can tell you first hand that the more time you spend sleeping, the better your results.
In my own experiences, I've found getting good sleep starts with a routine bed time and wake up time. And if you're exceptionally tired and need to "catch up" a little, it's best to go to bed earlier than to sleep in later.
Call this the "Beginners Guide To Getting Ripped," the "Beginners Guide To Getting Cut," or even the "Beginners Guide To Getting Undeniably Hot To The Opposite Sex." Any of them work for me, because that's exactly what you'll get out of it.
If you have any questions, please leave me a comment below.