You trained hard, you ate hard, you gained muscle, but you also gained some unwanted fat during your bulk up process. Now, the time has come for you to lose the fat, but keep the hard earned muscle. The question is – how to get ripped ? Let’s take a look at the most important things you need to follow to cut fat.
The Get Ripped Diet
A good nutrition plan is the most important detail in the puzzle when you are trying to get ripped. The trick is to get all the macronutrients (protein, carbs, fats), but put your body in a caloric deficit so you can start burning fat.
You need to provide your body enough protein to repair and preserve muscle mass, just enough carbs to provide you with energy throughout the workouts and healthy fats to keep your anabolic hormone levels balanced.
High Protein Diet
Like we said, increasing the protein intake is the most important part of your “get ripped diet”. Enough protein from diverse sources will provide you with all the amino acids you need to preserve the old muscle mass and build new on top of that.
At the same time, protein helps in speeding up your metabolism, which will speed up the whole fat burning process.
Here are some of the best Sources of protein:
- Red meat
- white chicken meat
- Whey protein
Carbohydrates can be a sword with two blades. They are needed for energy, but eat more than you need, and you are on the right way to get fat. Be sure to consume only complex carbs like whole grain bread, whole grain pasta, brown rice, oats, sweet potatoes and lots of vegetables.
Also be sure to consume just enough carbs to fuel your workouts, but not more. Start by eating 1 gram of carbs per 1 LB of body weight and fine tune from there. If you are still not losing fat in a few weeks try lowering the amount of carbs you eat once more.
Don’t cut fats entirely from your diet when trying to get ripped. Healthy fats are essential in the hormone production process. Healthy amounts of testosterone and HGH will speed up the metabolism and increase lean muscle mass. Make sure you consume enough omega 3 and omega 6 fatty acids with your food.
Some of the best omega 3 sources:
Drink more water
Water will speed up your metabolism, flush toxins from your body and help you in digesting and transporting the nutrients to your muscles. For those who want to cut fat, water is especially important. Be sure you drink about a gallon (and maybe a bit more) water a day when trying to get ripped.
A sample nutrition plan
50g of oats + 5g of cinnamon or Cocoa
Ham or Meat (150g) , or low fat cheese (250gr) or protein powder (40g)
Fish oil : 10ml (if omega 3 capsules)
Nuts or seeds (almonds,walnuts…): 15-20g
Protein powder: 30g
A plate of veggies + teaspoon of olive oil
30g of Quinoa
Meat or fish: 150g
Half cup of oatmeal or an apple.
Protein Powder: 30g
BCAA + 30g of high glycemic carbs (honey)
30g of whey protein
1 hour after the shake
Brown Rice: 40g
200g of tuna/salmon
Vegetables: a small plate
Cottage cheese – 150g or protein shake – 30g
Get Ripped Workout
Contrary to the belief that high reps and low weights will tone the body, high weights will actually help you burn fat. Heavy lifting burns more calories and triggers muscle growth. More lean muscle means that you’ll have a faster metabolism and burn fat at a higher rate, even while you are resting. One trick you can try here is to reduce the rest periods between sets while still trying to lift relatively heavy weights.
Not the most important factor since diet can do most of the heavy lifting, however cardio can cut the time needed to lose fat. Many people overlook cardio when trying to get ripped. Besides burning additional calories, cardio is important for your health as well. It keeps your cardiovascular system active and healthy, it improves blood circulation and nutrient transportation to your muscles. Unless you are overdoing it, cardio can be a great tool on your road to get ripped.
Supplements to Get Ripped
Whey Protein – Whey is a perfect supplement to help you burn fat. Besides its ability to keep you in an anabolic state and support muscle mass, whey protein can keep the hunger at bay. Whenever you feel cravings, you can just drink a protein shake and add some healthy fats in the form of seeds or nuts to it.
BCAAs – Branched chain amino acids will increase your strength and allow you to workout harder. At the same time they will preserve your muscle mass and allow you to recover faster after an intense workout.
Omega 3 fish oil – The biological factors associated with the effectiveness of fish oil include long chain omega 3 fatty acids, EPA, and DHA. Several controlled human studies have found that the omega 3 fatty acids found in fish oil are highly effective in the fight against fat.
Caffeine – Caffeine has drug-like effects on the body. Athletes can benefit from taking caffeine in normal doses. A few cups of coffee or green tea a day can help speed up the metabolism during a bulking cycle or a low calorie diet, so it’s often used as a help component in body-fat reduction.
Testosterone Boosters – When testosterone boosters are mentioned, people think “s******s” right away. But the truth is that these boosters are usually made from natural substances like plants and help in increasing your own testosterone production. Herb extracts such as Saw Palmetto, Tribulus Terestis and Fenugreek can help in increasing testosterone levels, build muscle and get you ripped faster.