If you’re looking for the fastest way to get ripped and shredded then you need to work hard, stay dedicated and follow as many of the below rules as possible.

PHYSICAL

There’s a rumour that to best way to get ripped you need to do lots of light weights and cardio… It’s bullsh*t.
You want to build muscle to burn fat fast. Muscle eats flab for fun, so the more muscle, the fastest you’ll burn fat.

LIFT HEAVY
Push yourself to the maximum, without breaking good form.

James Corden lifts an impressive weight... Great form too, James
James Corden lifts an impressive weight… Great form too, James

GOOD FORM
If you aren’t using good form, you aren’t stressing the muscles as you need to in order to receive most benefits. Do it properly or not at all.

SQUEEZE WHEN CONTRACTING
Squeezing the muscle forces more blood into the fibres – which in turn, increases muscle growth.

Arnold Schwarzenegger flexing his muscles
Arnold Schwarzenegger flexing his muscles

DON’T SKIP LEG DAY
Stocky guys with chicken legs look pathetic. Leg muscles are the biggest on the body and therefore burn the most fat.

Don't skip leg day at the gym... or you'll look like a twat
Don’t skip leg day at the gym… or you’ll look like a twat

CARDIO
Morning jog before breakfast. Yes. Learn to love it. HIIT, combat sports, cycling, rock climbing, walking or whatever If you’re sweating your balls off, something’s working.

Tip: Perform cardio on an empty tummy in the morning and (or) after a weight lifting sesh, to burn through your glycogen stores.

Cardio training on an empty stomach can be key to help burn stubborn fat
Cardio training on an empty stomach can be key to help burn stubborn fat

COMPOUND EXERCISES
Squats target more muscle groups than any other exercise and therefore burn the most fat.
Other compound exercises include pull-ups, bench press, dips etc… Compound exercises are the most effective.

Squats are one of the best things you can do to burn fat
Squats are one of the best things you can do to burn fat

SUPERSETS
Intensity is key. Smash one muscle group, then the immediately after hit the opposite muscle group. For example: 6 – 12 reps hammer curls (for biceps) instantly followed by tricep dips.

HEADS-UP ON TRICEPS
Bigger bicips does not mean bigger arms. Triceps make up most of your arm, so get on the dips and skull-crushers, to get those guns looking defined.

Jean Claude Van Damme had great arms
Jean Claude Van Damme had great arms

DIET

If your diet isn’t on point, you’ll find it almost impossible to get ripped and lean.
There’s a handful of diets and nutrition plans out there which work – you just need to stick to it!
Here’s the golden rules.

WATER
You body needs water to process fat. The more you’re hydrated, the better you will function. This includes your muscles, joints and liver – which is responsible for processes fat.
Rough rule: Drink half of your body weight in ounces of water.

EAT LITTLE AND OFTEN
6-8 small meals a day boosts your metabolism. Do not EVER fill yourself up and make sure you measure your food.

FOOD PORTIONS
Work out your BMR (Basal Metabolic Rate) using an online tool, then divide your total allowance by the amount of meals you plan to have during the day. That’s how many calories you can have per meal.

*BMR: How many calories you’d burn if you did nothing but sit on your ass all day.

PROTEIN
Eat lots of it. Fish, chicken, beef, turkey, steaks, soybeans, lentils, eggs etc…

EAT YOUR GREENS
Broccoli, Spinach, Brussels sprouts etc… Seriously.

COMPLEX CARBS ONLY
All white and starchy carbs are banned.

CUT OUT THE CRAP
Ban these: Refined sugars, sweets, biscuits, crisps, chips, chocolates, fizzy drinks, booze, fruit juices, white carbs, starchy carbs and anything fried.

My Protein Fat Burning Kit, includes Low carb Protein Bars, Whey Protein powder, Multivitamins and some fat binding tabs.
My Protein Fat Burning Kit, includes Low carb Protein Bars, Whey Protein powder, Multivitamins and some fat binding tabs.

POST-WORK OUT MEALS
Critical for improving recovery, building muscle, and re-energizing

GREEN TEA
Swap PG Tips for this fat burning replacement.

SUPPLEMENTS

 

WHEY PROTEIN
Essential for muscle growth and repair – which helps aid fat burning.
20-30 grams of whey protein powder before training. 40-50 grams post workout.

GABA
My favourite ingredient of all

ZMA
The Zinc, Magnesium and Vitamin B6 stack helps contribute to fat in a variety of ways.

CLA ( CONJUGATED LINOLEIC ACID)
It is found in fatty beef and the dairy products. It increases metabolic rate, lowers cholesterol and is good for the immune system. CLA capsules are dirt cheap too.

L-Carnitine
We all dying for that six pack and its either we accept to deal with the foggy brain from low carbs or supplement using carnitine. There are two forms: L-Carnitine and Acetyl- Carnitine.

Beta-alanine
Beta-alanine is ideal for sports which use explosive movements.

Carb blockers
The main ingredient is white kidney bean extract and they bind carbs and dont let your body digest too much of them.

Fat blockers
Block fat from being digested.

STEROIDS
Steroids  can have tremendous effects, if combined with a high protein diet and solid workout plan. If abused, or done irresponsibly, severe side effects could follow.

ECA STACK (EPHEDRINE, CAFFEINE, ASPIRIN)
A very popular, amphetamine based fat burning stack which has a host of side effects from pilly willy to dry mouth and paranoia.
It’s illegal to sell Ephedrine in the UK, but it’s easy to find.

CLENBUTEROL AND T3 STACK
If done sensibly, Clenbuterol can be a brilliant fat burner. Side effects include severe shakes which can last hours. Chronic cramp can be common too.

T3
I’ll come back to the illegal fat burners in another post.

IN A NUTSHELL

It’s a simple science really. Once you’ve worked out your BMR (Basal Metabolic Rate), you can work out exactly how much food you can eat.

Divide that up throughout the day, eating small portions every three hours, make sure you stick to complex carbs, healthy fats, and lean proteins.

Train cardio in the morning (on an empty tummy) and smash the weights, hard.

Compound superset exercises are the best. Leg muscles are the biggest and burn the most fat.

But if there’s one thing you take from all of this, it’s that dedication is key!

Good luck getting ripped!