If you’re looking for the fastest way to get ripped and shredded then you need to work hard and smart.
I’m going to cover the three foundations needed to start burning fat right away.
Chapter #1: Exercise
There’s a rumour that to best way to get ripped is to do lots of light weights and cardio… It’s bullsh*t.
Muscle eats flab for fun, so the more muscle, the fastest you’ll burn fat.
Exercise Tip #1: Lift Heavy
Push yourself to the maximum, (without breaking good form). The harder you push yourself, the faster you’ll grow.
Exercise Tip #2: Good Form
If you ain’t using good form, you could be doing more damage than good. Do it properly or not at all.
Exercise Tip #3: Squeeze
Squeezing the muscle forces more blood into the fibres – which in turn, increases muscle growth.
Exercise Tip #4: Don’t skip leg day
Leg muscles are the biggest on the body and therefore burn the most fat. So work them… Hard.
Exercise Tip #5: 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.
Exercise Tip #6: 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 as they target several muscle groups.
Exercise Tip #6: Supersets
Intensity is key. Smash one muscle group, then IMMEDIATELY after hit the opposite muscle group.
For example: 6 – 12 reps hammer curls (for biceps) instantly followed by tricep dips.
Supersets will hurt like a b*tch but that’s a good sign.
Exercise Tip #7: Heads-up on Triceps
You want bigger guns? Here’s a dedicated article on how to get monster arms in record breaking time.
But in short, 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.
Chapter #2: Nutrition
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.
Nutrition Tip #1: Water
Drink lots of it. Your body needs water to process fat. The more you’re hydrated, the better you will function.
This includes your muscles, joints and liver – which are all responsible for processing fat.
Rough rule: Drink half of your body weight in ounces of water.
Nutrition Tip #2: 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.
Nutrition Tip #3: Perfect Portions based on BMR
BMR (Basal Metabolic Rate) is essentially how many calories you’d burn if you did nothing but sit on on your ass all day.
You can work out your BMR here, by using this online tool.
Once you have your Basal Metabolic Rate, you can now work out how many calories you’re allowed to eat during the day.
Nutrition Tip #4: Protein
Eat lots of it. Fish, chicken, beef, turkey, steaks, soybeans, lentils, eggs etc…
Nutrition Tip #4: Greens are gooood
Broccoli, Spinach, Brussels sprouts etc… Seriously.
Nutrition Tip #5: Complex Carbs Only
Stick to very small portions of the healthy carbs and try to follow a Low Glycemic Index Diet
Nutrition Tip #6: Cut The Cr*p
Keep these foods to an absolute minimum.
Sweets, biscuits, crisps, chips, chocolates, fizzy drinks (including diet coke), booze, fruit juices, fruit squash, white carbs, starchy carbs and anything fried, battered or coated.
Nutrition Tip #5: Post-workout Meals
Critical for aiding recovery, building muscle, and re-energizing.
Nutrition Tip #6: Green Tea
Swap PG Tips for this fat burning replacement.
Chapter #3: Supplements
People spunk soooo much money on supplements in the hope of burning fat, but very few actually know what it is their taking.
Here’s a list of things that will help you burn fat.
Supplement #1: 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.
Supplement #2: GABA
My favourite ingredient, ever. Several fat burning functions plus this little gem helps you sleep better – which has untold advantages.
Supplement #3: ZMA
The Zinc, Magnesium and Vitamin B6 stack helps contribute to fat in a variety of ways.
Supplement #4: 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.
Supplement #5: L-Carnitine
Supplement #6: Beta-alanine
Beta-alanine is ideal for sports which use explosive movements.
Supplement #7: Carb blockers
The main ingredient is white kidney bean extract and they bind carbs and dont let your body digest too much of them.
Supplement #8: Fat blockers
Block fat from being digested. You can buy Alli (Orlistat) from Boots Online.
Supplement #9: Steroids
Steroids (if used responsibly) can have tremendous effects when combined with a high protein diet and solid workout plan.
Supplement #10: 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, paranoia and heart failure.
Sound fun? It’s illegal to sell Ephedrine in most countries, but it’s easy to find and there’s few fat burners more effective than this one.
Supplement #11: 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.
Supplement #12: T3
I’ll come back to the illegal fat burners in another post.
Chapter #4: Summary
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 without putting on anything.
Divide that up throughout the day, eating small portions every 3-4 hours and 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 exercises and supersets are the best. Leg muscles burn more fat than any other body part so make sure your weekly routine includes SQUATS!
But if there’s one thing you take from all of this, it’s that dedication is key!
Good luck getting ripped!