Käyttäjä:BiddyPlumlee121
I will be discussing in this long (but informative) article the very best diet to get ripped. Before I recieve in to the diet aspect, the most important by far, Among the finest to get a weight lifting myth out of the way.
Many people believe that in order 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.
Personally i think 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's of the utmost importance to retain muscle.
The standard approach tries to achieve both goals through workouts like I previously mentioned: higher reps will burn fat, while still working the muscle.
The problem with this particular method is that higher rep work outs are usually NOT enough to burn fat satisfactorily.
And on muscle retention front, higher rep work outs definitely don't induce enough muscular stress to carry onto muscle optimally.
Bottom line is, there's a better way to get 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 best achieved by lifting heavy weight, meaning lower reps. Think 4 to eight reps per set.
2. Fat loss is better achieved by doing HIIT, complexes, and manipulating diet.
See what I do here?
I let work outs do what they're designed to do - to gain or at the very least, retain muscle tissue. Even "the Ultimate Beginners Work Out" would be a good way to start while on a cutting program. It isn't too high volume, but concentrates on heavy weights that will be certain to scare the body into gripping its muscle tightly no matter how low you are on calories.
Or even better, try out Visual Impact which mixes many different methods of training not only to retain muscle, but to make sure it is shaped out of all right places.
Discussion of the Best Diet to Get Ripped... It's a Process
And now that you're in a place where your muscle is safe in the ferocious jaws of catabolism, you can start putting different techniques into play to obtain super ripped using diet and cardio techniques.
It's usually best to ease the body slowly into a diet and cardio plan. By doing this, your physiological systems won't start getting freaked out and protect its fat reserves.
To start, try simultaneously lowering your carb and calorie consumption. This is not as complicated because it sounds. For instance, sometimes I'll have a bagel, eggs, and turkey bacon in the morning.
Since I'm starting to diet down, I'll eliminate the bagel, and just eat eggs and turkey bacon for breakfast. I've effectively cut out 300 calories and around 55g of carbs from my daily diet just from that small change.
A week or two later, I would make a move similar with another meal. Maybe cut out the rice from my chicken and veggie stir-fry meal before going to sleep.
I'm about a month in, my body is gradually easing itself into fat-burning mode, and this is where I use cardio to warm 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 intensity of workouts, and post-workout carbs are used to fill muscle glycogen stores. No carbs will be left over to fill fat stores... this is an excellent thing.
By now, I'm down to around 2400 calories per day, 100g of carbs and two HIIT work outs. It's not at all easy, but it is maintainable with no troublel .. The odd craving comes up once in a while, but is extinguished within my pre and post workout carb meals.
Noticeable Results Will Come Rapidly...
My ab outline starts to appear. An internet of veins starts to protrude from my forearms. The anterior and medial delts begin to separate.
The jaw line becomes more defined. "You look great, your face looks different." Female friends start to comment.
Personally i think good. I look much better than 99% of the population around the beach. I know how hard this really is getting, and contemplate stopping here and enjoying my summer.
But now's not the time to become complacent. I'm going for that 8 pack. For any back that's shredded to pieces. Pec line as deep as the Grand Canyon. Can one handle another month? Heck yeah.
The Going Gets Tough
I pass the 2 month mark, and I eliminate carbs all together, minimizing my calorie intake to 2000 calories each day. I start doing complexes 1 - 2 times each week along with HIIT
Each progressive week I drop calories by 100, and add a morning cardio session that includes a brisk walk on the tread mill for 45 minutes.
My strength decreases. How come Visual Impact require such heavy workouts over the past phase? I proceed regardless.
Cravings make carbs almost irresistible. Good looking girls aren't attractive anymore - doughnuts, cookies, and frozen treats are what catch attention. Ketosis - the state where the body fuels itself from fat stores - makes me feel like crap.
The outcomes are dramatic though. Almost 12 weeks in, and I try looking in the mirror dumbfounded to determine a full 8 pack. I'm right down to 1600 calories each day, no carbs... Speaking of carbs, three more days and that doughnut is going to be mine again.
I trudge on, each day feeling as an eternity. I feel like a zombie, pushing through my work outs on seemingly on the brink of death.
On the yesterday, I cannot sleep. A combination of caffeine pills (I started with such 2 months in to ramp up one's metabolism) and anticipation, shown with the unceasing flow of liquid pouring through my salivary glands, keep me awake.
The End Result
I finally awaken, at the 12 week mark looking more ripped than an underwear model. I spend the very 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 great.
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 little more careful. I use self-control to gradually ease carbs back into my diet, to maintain my well earned body. At this time, my body system is hyper sensitive to any kind of carbs and so i need to be mindful of my intake.
After Two to three weeks I'm to a fairly normal diet. I hit the load room 3 - 4 times each week, and do cardio One to two times per week. I attempt to stay away from carbs when possible, however i don't have any dietary restrictions and have no problems with eating the odd dessert.
All in moderation - just remember that the body like this doesn't keep shape if you eat like the person with average skills. Does not mean you cannot benefit from the odd comfort food or drink though:)
I spend my summer at the beach, around the basketball court, and travelling looking like a model, lean and muscular.
Which my buddies is the Best Diet to Get Ripped. If you're pressed for time go straight into the Get Ripped Diet.
