How to get ripped
Here are top five tips on how to get ripped.
Now for those of you who don't know your macronutrients A.K.A. macros are carbs fats and proteins, it's not just about calories in, calories out.
The ratio of these 3 nutrients Play a vital role in your body being primarily fat or primary muscle and its all going to vary based on your body type, so this is where you have to experiment and find out what works best for you.
for me, my body naturally wants to store body fat, therefore, to get ripped, I have to cut my carbohydrates down so I take a 40-20-40 split meaning, 40% of my calories come from - PROTEIN 20% of my calories come from - CARBOHYDRATES and the other 40% of my calories come from - FATS.
Most guys when they start cutting down or cutting their carbohydrates down, feel that they lose strength. You have to push through that and most of that is just a mental game.you are not really losing that much strength.
you have to push through,you have to lift heavy stick with your heavy squats, your heavy deadlifts,your heavy bench press.focus on contraction and isolate the muscle chest like always don’t think that you need into go to the gym and do these lightweight circuit training things supersets are good, drop sets are good but make sure you keep lifting heavy.
when you’re cutting down, you want to keep your muscles nice and full. you don’t want them flat and that’s what’s gonna happen if you drop the weight.
You hear a lot of diets out there, that say don’t take the train that as often, well if they train almost the week, we all want abs... right?
When you get shredded, you want that abs that pop, that means you have to train them. Your abs are very resilient muscle group meaning they can be trained multiple times a week.so if you are going to train abs, every other day, go ahead and train them every other day.
The very important thing when it comes to training abs is that to train them heavy. heavy weighted cable crunches, heavy leg lifts, heavy twists. the only thing I recommend you don’t do is heavy weighted side bends where you hold a dumbbell and bend to the side or hold a cable and bend to the side like that what we don’t want to do is put a thick midsection so we want to build thick abs on the front but not thick width,you want to stay nice and narrow, so train abs on-crunches,train abs heavy on-leg lifts light twists here. Try to refer from doing any side bend.
I know a lot of you are not going to want to hear this, but if you want to get shredded, you have to do cardio. Again I see guys online all the guys online all the time that say, they don’t want to do cardio or you know they do it here and there or if they really want to get shredded, then they’ll do it a couple of times a week the majority of us aren’t like that.
when I want to get shredded, I’m doing fast cardio every single morning, steady state low intensity and then I’m doing a second session of the day. After my weight training, 20 mins of interval training, so you go outside get some sprints again on stairs and do interval set on there but just remember 20 minutes.
If you are getting the results that you want whether you ’re trying to bulk up or whether you’re trying to shred up chances are you’re not working hard enough you may think you are but I can almost guarantee you.......you are not...
Now for those of you who don't know your macronutrients A.K.A. macros are carbs fats and proteins, it's not just about calories in, calories out.
1. Track macros:-
for me, my body naturally wants to store body fat, therefore, to get ripped, I have to cut my carbohydrates down so I take a 40-20-40 split meaning, 40% of my calories come from - PROTEIN 20% of my calories come from - CARBOHYDRATES and the other 40% of my calories come from - FATS.
So anytime, you are a fat storing person if you look in the mirror your body just naturally kind of bloat and you have a hard time getting ripped. Try the 40-20-40. split. 40% protein 20% carb and 40% fat. you may think that 40% fat sounds like a lot but with your carbohydrates that low, your fat has to be high. We still want to be getting enough calories so that your body does not go into that starvation mode.
2. Lift heavy:-
you have to push through,you have to lift heavy stick with your heavy squats, your heavy deadlifts,your heavy bench press.focus on contraction and isolate the muscle chest like always don’t think that you need into go to the gym and do these lightweight circuit training things supersets are good, drop sets are good but make sure you keep lifting heavy.
when you’re cutting down, you want to keep your muscles nice and full. you don’t want them flat and that’s what’s gonna happen if you drop the weight.
3. Train your abs:-
When you get shredded, you want that abs that pop, that means you have to train them. Your abs are very resilient muscle group meaning they can be trained multiple times a week.so if you are going to train abs, every other day, go ahead and train them every other day.
The very important thing when it comes to training abs is that to train them heavy. heavy weighted cable crunches, heavy leg lifts, heavy twists. the only thing I recommend you don’t do is heavy weighted side bends where you hold a dumbbell and bend to the side or hold a cable and bend to the side like that what we don’t want to do is put a thick midsection so we want to build thick abs on the front but not thick width,you want to stay nice and narrow, so train abs on-crunches,train abs heavy on-leg lifts light twists here. Try to refer from doing any side bend.
4. Do cardio:-
when I want to get shredded, I’m doing fast cardio every single morning, steady state low intensity and then I’m doing a second session of the day. After my weight training, 20 mins of interval training, so you go outside get some sprints again on stairs and do interval set on there but just remember 20 minutes.
If you want to get shredded guys 45 minutes to an hour steady state in the morning before you eat.and then 20-minute heat training or interval training later in the day.
5. work hard and be consistent:-
Very, very few people in the gym actually train with the intensity that they need to train to be successful and have real results. remember ''if you don’t wanna look at anyone else in the gym, you have to do things that nobody else in the gym doing.
'' This means multiple drop sets, lifting heavy, heavy compound movements, crazy super sets.don’t be afraid to work hard and kill yourself in the gym.P people are always asking me questions-how do I?
you know.... do this or how do I do that? and really, I can’t help but feel that the reason they’re asking this is because they’ve thrived maybe halfheartedly until they succeed and figured they weren’t doing right.W hen really, have they just done what they’re doing before but with just greater intensity and more consistency, they would’ve been successful.
so don’t be one of those people that are going around constantly asking questions-find out for yourself what works best for your body stick to a program OF - 8, 12, 16 weeks, where you’re not fluctuating, and you’re not cheating and you’re doing things right. If you want real results guys, you have to work hard and you have to be consistent with your hard work. that is where most people fail and most people do not succeed.
if they give half-arse effort and it’s for a week and they didn’t see results so they quit.so they go to the next trainer and ask him-Oh how do I get abs ? or how do I get bigger?
'' This means multiple drop sets, lifting heavy, heavy compound movements, crazy super sets.don’t be afraid to work hard and kill yourself in the gym.P people are always asking me questions-how do I?
you know.... do this or how do I do that? and really, I can’t help but feel that the reason they’re asking this is because they’ve thrived maybe halfheartedly until they succeed and figured they weren’t doing right.W hen really, have they just done what they’re doing before but with just greater intensity and more consistency, they would’ve been successful.
so don’t be one of those people that are going around constantly asking questions-find out for yourself what works best for your body stick to a program OF - 8, 12, 16 weeks, where you’re not fluctuating, and you’re not cheating and you’re doing things right. If you want real results guys, you have to work hard and you have to be consistent with your hard work. that is where most people fail and most people do not succeed.
if they give half-arse effort and it’s for a week and they didn’t see results so they quit.so they go to the next trainer and ask him-Oh how do I get abs ? or how do I get bigger?
well do what the first..... guys told you to do, but do it harder and do it longer and i guarantee you’ll get results.
Alright, those are my top 5 tips for getting ripped guys.
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