Käyttäjä:BreuerTerry799
I'm going to be discussing within this long (but informative) article the best diet to get ripped. Before I recieve in to the diet aspect, the most significant undoubtedly, Among the finest to obtain a weight lifting myth out of the way.
Many people think that to be able to "tone the muscle" and obtain more cut, you ought to perform higher reps in their work out routine. The logic of this method is that doing more reps will burn more calories, that will theoretically burn more fat.
I disagree with this opinion.
Here's why.
I feel as with any cutting program there are two distinct goals. First of all, obviously the main goal would be to burn off fat. But secondly, it is of the utmost importance to retain muscle.
The traditional approach tries to achieve both goals through work outs like I previously mentioned: higher reps will burn fat, while still working muscle.
The problem with this method is that higher rep work outs are usually NOT enough to lose fat satisfactorily.
And on muscle retention front, higher rep work outs definitely do not induce enough muscular stress to hold onto muscle optimally.
Bottom line is, there is a better method of getting ripped faster, with more muscle spared (so you've the abs, AND arms, pecs and shoulders come beach season).
So here's the way i approach a cutting program:
1. Muscle retention is better achieved by lifting heavy weight, meaning lower reps. Think 4 to eight reps per set.
2. Weight loss is best achieved by doing HIIT, complexes, and manipulating diet.
See what I do here?
I let workouts do what they are designed to do - to achieve or at the minimum, retain muscle mass. Even "the Ultimate Beginners Work Out" will be a great place to start during a cutting program. It's not excessive volume, but focuses on household names that will be sure to scare your body into gripping its muscle tightly regardless of how low you are well on calories.
Or better yet, try out Visual Impact which mixes many different methods of training to not only retain muscle, but to make sure it is shaped in all the right places.
Discussion of the Best Diet to obtain Ripped... It's a Process
And now that you are in a place where your muscles is protected in the ferocious jaws of catabolism, you can begin putting different techniques into play to get super ripped using diet and cardio techniques.
It's usually better to ease the body slowly right into a diet and cardio plan. This way, your physiological systems won't get freaked out and protect its fat reserves.
To start, try simultaneously cutting your carb and calorie intake. This is not as complicated as it sounds. For instance, sometimes I'll have a bagel, eggs, and turkey bacon for breakfast.
Since I'm starting to diet down, I'll cut out the bagel, and just eat eggs and turkey bacon for breakfast. I've effectively eliminate 300 calories and around 55g of carbs from my daily diet just from that small change.
A week or two later, I would do something similar with another meal. Maybe cut out the rice from my chicken and veggie stir-fry meal before bed.
I'm about a month in, my body is gradually easing itself into fat-burning mode, which is where I use cardio to heat up my internal furnace. I start doing HIIT two times a week on non-work out days.
Next, perhaps About six weeks in, I reduce to 100g of carbs per day, and I eat those carbs only pre or post-workout (inside an hour). Pre- workout carbs are quickly used up through the concentration of workouts, and post-workout carbs are utilized to fill muscle glycogen stores. No carbs will be left over to fill fat stores... this is a good thing.
Right now, I'm down to around 2400 calories per day, 100g of carbs and two HIIT workouts. It's not at all easy, but it's maintainable without too much trouble. The odd craving comes up every once in a while, but is extinguished during my before workout carb meals.
Noticeable Results Can come Fairly Quickly...
My ab outline begins to appear. A web of veins begins to protrude from my forearms. The anterior and medial delts begin to separate.
The jaw line gets to be more defined. "You look great, the face looks different." Friends begin to comment.
I feel good. I look much better than 99% of the population around the beach. I understand how hard this really is going to get, and contemplate stopping here and enjoying my summer.
But now's not time to become complacent. I am going for the 8 pack. For any back that's shredded to pieces. Pec line as deep as the Grand Canyon. Can I handle another month? Heck yeah.
The Going Gets Tough
I pass the 2 month mark, and that i eliminate carbs altogether, and lower my calorie intake to 2000 calories each day. I start doing complexes One to two times per week along with HIIT
Each progressive week I drop calories by 100, and give a morning cardio session that includes a brisk walk on the tread mill for Forty-five minutes.
My strength decreases. How come Visual Impact require such heavy workouts over the past phase? I push through regardless.
Cravings make carbs almost irresistible. Good looking girls aren't attractive anymore - doughnuts, cookies, and frozen treats are what catch my attention. Ketosis - their state in which the body fuels itself from fat stores - makes me feel like crap.
The outcomes are dramatic though. Almost 12 weeks in, and that i try looking in the mirror dumbfounded to see a complete 8 pack. I'm right down to 1600 calories per day, no carbs... Talking about carbs, three more days which doughnut will be mine again.
I trudge on, every day feeling as an eternity. I feel like a zombie, pushing through my workouts on seemingly on the brink of death.
On the yesterday, I cannot sleep. A combination of caffeine pills (I started using these 8 weeks in to rev up one's metabolism) and anticipation, shown through the unceasing flow of liquid pouring through my salivary glands, keep me awake.
The outcome
I finally wake up, at the 12 week mark looking more ripped than an underwear model. I spend the first day off the diet eating up to 6000 calories. I almost shame the "all-you-can-eat" sushi restaurant owner. Food never tasted so good.
It doesn't worry me; I'm merely filling my glycogen stores in my muscles after weeks of no carbs.
After a single day of gluttony, I am a a bit more careful. I use self-control to gradually ease carbs back to my diet, to maintain my well earned body. At this time, my body is hyper sensitive to any kind of carbs and so i need to be mindful of my intake.
After 2 - 3 weeks I'm back to a reasonably normal diet. I hit the load room Three to four times each week, and do cardio 1 - 2 times each week. I attempt to steer clear of carbs whenever possible, however i don't have any dietary restrictions and have no problems with eating the odd dessert.
All moderately - keep in mind that the body like this doesn't keep shape by eating like the average person. Doesn't mean you cannot enjoy the odd comfort food or drink though:)
I spend my summer at the beach, around the basketball court, and travelling looking like one, lean and muscular.
Which my friends is the Best Diet to obtain Ripped. If you're tight on time then go directly into the Get Ripped Diet.
