Get Big and Ripped

You are well aware that burning fat is not simple. To be successful you must develop a plan, have a discipline approach and then have the ability to follow through with it. Many people join a fat loss program, but end up quitting midway because the results don’t match their expectations. So how do you burn fat? This is the troubling question that many people are asking.

Fat loss takes effort. It requires time. You need to be prepared for that going in. It took you many years to pile on the fat; it is not going to come off overnight.

Though it is difficult there are certain steps that you can take to burn fat faster…..

1) The first factor is intensity

Intensity is the key to the fat burning game. Unfortunately, I have run across numerous people who seem to spend all of their waking hours in the gym but they are still fat.

Here is another secret for you. It is not how much time you spend in the gym that matters; it is what you do with your time when you are in the gym.

Approach everything you do in the gym with a high level of intensity. If you are on the treadmill, run don’t jog. If you are lifting weights cut down your wait time between sets. You will increase your body’s ability to burn fat when you exercise with high intensity.

2) Track all of your calories.

Counting calories has always been important. The sad part is that most people are not even aware of what calories are. If you want your body to burn calories faster then it is important to know exactly what they are.

Every food that you eat contains energy to varying degreses. Calories are ways of meauring that energy. Carbohydrates and proteins contain four calories per gram while fat packs a little heavier punch. Each fat gram contains 9 calories.

You need a certain amount of calories each day to maintain your body as it is today. If you give you body more calories than it needs you will gain weight; if you give it fewer calories than required to maintain its present state you will lose weight.

So, first and foremost, you need to figure out how many calories your body actually needs. You can calculate this requirement by using many different formulae. The “Harris-Benedict Formula” is a good one that will give you accurate results.

Once you’ve estimated your body’s daily caloric requirement, figuring out how to burn fat faster is quite easy. Simply reduce your body’s daily caloric maintenance level by 15% to 20%.

3) Eat often.

You will get best results if you eat 5 – 7 meals per day. You are probably eating 3 right now. Increase the number of meals and decrease the amount that you eat at each meal.

Whatever you do do not starve yourself. Your body will go into protection mood if you do and it will try to store as much of the food you eat as possible. This means more fat for you. This is the opposite of your intentions.

A good way to do this is to eat every three hours or so. Hopefully, this will help your body to shed excess fat.

Many of us have experienced the frustration of regaining weight that we had previously lost. Would you like to find a way to lose weight and make sure that it stays gone? Below you will find some easy steps to reach some of your goals but keep in mind that there are no secret formulas to get it done. You don’t have to live with that excess fat that you don’t want, you can get rid of it.

If you are going to get rid of your excess fat then it will require a lifestyle change on your part. This does not involve merely a diet. It involves changing many things about the way that you currently run your life. Are you prepared for this? You have got to pay attention to what you eat. Too many people fail to realize the connection between what they eat and how they look. You cannot get rid of excess fat if you do not watch what you put in your pie hole. You must pay attention to nutrition. After all, you are what you eat. You must make sure that you body gets the right amount of calories to function but also that it get those calories in the
right way. Your body must get proper nutrients.

How many calories does your body need? This is where you need to start if you are going to get rid of that unwanted fat. Many people believe they should cut there caloric intake dramatically. This is the opposite of what is true. Your body will hold onto every calorie that you eat if you cut your calories too drastically because your body has a survival mode. The most that you should ever cut you calorie intake by is 20%. It is obvious that you do need to cut out some calories but just don’t do it in so drastic a fashion that your body tries to hang onto everything it takes in.

If you want to get rid of excess fat then you need to take a look at how many times a day you are eating. Your body needs 5-7 small meals spread out throughout the day for your body to lose excess fat for good. The frequent meals will keep your metabolism running high and will help balance your blood sugar and insulin levels.

You must give your body the proper macronutrients in order to lose excess and unwanted fat. The correct proportion would be something similar to this: 20% fat, 35% protein and 45% carbohydrates. Each and every meal that you eat should contain the following: lean protein, healthy fats, and high fiber carbohydrates. Remember that this is lifestyle change. Do not abandon your program when you have reached your goals. You cannot only perform these activities for a short amount of time, they must become a habit. Your new healthy lifestyle should be permanent. If you follow the above tips and incorporate them into your daily routine you should begin to find success in getting rid of that unwanted fat.

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

If you’ve heard the expression “eat big, train big, sleep big” before, you’ve already been exposed to the key components of all successful mass-gaining programs. If you’ve taken this advice to heart and acted in it, you’ve already experienced the synergistic power of reprogramming your metabolism. If you haven’t tasted the Kool-Aid yet, what are you waiting for?

The rationale behind the “Big 3″ philosophy is rooted in simple evolutionary biology. If you consider the essential components necessary for successful species-propagation, you arrive at a few inescapable conclusions:
1) In order to pass on your genes to the next generation, you need to survive long enough to reach sexual maturity. This means (among other things) having the ability to create a portable energy supply in the form of excess fat deposits.
2) In order to create an excess layer of bodyfat, you’ve got to be able to taken in more calories than you need, on a consistent basis.
3) A big part of this equation is carrying a minimum amount of muscle (relative to your survival needs), since muscle is metabolically expensive to create and maintain.
As you flesh through these 3 points, you quickly arrive at the idea physique for survival purposes: “skinny-fat.” So first off, congratulations are in order, because I’m guessing (by virtue of the fact that you’re reading this article), you’ve got the perfect physique for surviving to mating age!
OK, I get it- you just want to be bigger.
Been there, done that- at age 18, I weighed 148 pounds at 6′2″, and I wasn’t particularly lean either (today at age 49 I’m about 213 pound at that same height, and still not particularly lean, but I’m currently carrying about 177 pounds of lean mass, which is more than my total bodyweight was as a skinny 18-year old)
Hopefully I’ve managed to adequately explain the problem- mother nature doesn’t really buy into your plan to get all big and jacked.
Which leads to the solution- you’ve gotta fool ol’ mother nature. And we’re going to do that by convincing her that 1) you actually need more muscle in order to survive (“train big”), and that you’re taking in plenty of food- on a chronic basis- to justify those muscles (“eat big”).
And along the way, we’re going to further pacify your survival safeguards by sleeping big, which serves the purposes of reducing your energy expenditure enough to allow even more additional muscle growth.
Let’s discuss each component of the “Big 3″ equation in more detail…

Training Big
When I speak of training “big,” I’m really talking about adhering to a handful of tactics and principles. These concepts are not controversial, cutting-edge, hard to understand or implement. In other words, they’re not “sexy.” (If you’re among the 87% of readers who just closed this browser window- SEE YA!).
For the rest of you, let’s explore the tried-and true components of successful mass-gaining programs:

1) Restrict your training to multi-joint movements performed with free weights.
All forms of squats, deadlifts, presses, and pull-ups fulfill this requirement. The “non-approved” list is much larger: any & all forms of exercise machines, including pec dec, leg curl, leg extension, and leg press.
Don’t do curls, ab exercises, or calf movements. Also avoid all forms of running, swimming, cycling, aerobics, stretching, and/or dance classes. Refrain from any form of pilates, functional training, spinning, tae-bo, yoga, body pump, and/or any device/method you see on a TV infomercial, including Total Gym, Bowflex, P90X, Hip Hop Abs, The Perfect Pushup, Iron Gym, etc. If I’ve missed anything (and I have, trust me), simply line up the questionable exercise you’re thinking of with the first sentence above: “restrict your training to multi-joint movements performed with free weights.”

2) Train 3-4 days per week.
Not 1, 2, 5, 6, or 7, or any number higher than that (no two-a-days, in other words). Can you train 3 days one week and 4 the next? Yes. This should be the most simple recommendation to understand and follow, so I’ll move on to the next point…

3) On your “work sets,” use weights that are heavy enough to prevent the performance of more than 10 reps in a single effort.
Yes, that means you have a lot of flexibility in the weights you select, and the set/rep brackets you use, all the way from singles with super heavy weights to 10 reps with more moderate weight. There is no single “ideal” set x rep equation- anything in the “10 reps and under” category will prove effective.
What really matters is how many “quality” repetitions you perform in a session. By “quality” I mean reps where you expose large muscles to high tensions. Let’s explore that in just a bit more detail…
Creating High Tensions: Load VS Speed
If you load up a bare to a weight that’s just slightly less than you can lift, and perform one rep, you’ll have exposed your muscles to a very high tension- that’s probably obvious. What’s less obvious to a lot of people is that you can get similarly high tensions by lifting lighter weights.
The way you do this is with acceleration. Using between say, 65 and 75 percent of a weight you could lift only once, performing sets of maybe 2-5 reps per set, using as much controlled speed as possible on the “positive” (concentric) phase of the lift, creates as much tension as a very heavy weight would.
And it’s both safer and more fun to boot. So in your mass-training, use a variety of weights, but always move every rep as fast as possible.

4) Limit (And Time) Your Training Sessions.
Most experts would say that 60 minutes is a maximum ideal length for a weight-training session, but I’ll go out on a limb and use 90 minutes instead.
The reason for my recommendation is that if you’re using effective exercises (as described earlier), you’ll need a relatively large number of warm-up sets before you can tackle your work sets for that exercise. So for example, you don’t need to do much of a warm-up for tricep kickbacks or the adductor machine, but you do need a significant warm-up for a deadlift workout or a heavy bench press session. This is especially true once you get stronger- which you will.

5) Limit each training session to no more than 4 exercises.
The reason for this recommendation is dictated by the previous suggestion regarding workout length. If your total session is limited to 90 minutes, and assuming that you’re using effective exercises as recommended earlier, you’ll only have 22.5 minutes per exercise, and that includes warm-up sets. That’s not a lot of time if you’re working hard. So remember, the recommendation is no more than 4 exercises- in many cases, 3 is even better, and very often 2 exercises per session is absolutely ideal.
It’s not about hitting the muscle from all angles, muscle confusion, or any other bullshit you’ve picked up on the internet somewhere- it’s about picking 1-2, or maybe 3 big, hard movements, and working the piss out of them.

Stay tuned for Part 2!
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About The Author
Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

It’s true that the grueling workout you’ve invested at the local “iron jungle” will stimulate your muscles to grow bigger and stronger. But ultimately it’s your diet that will provide the “building blocks” for this new growth.

However, there’s more to a bodybuilder’s diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.

Here’s how…

Early Morning

When you wake up, you’re at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.

(For my “top secret recipe” of the world’s best mass building breakfast, check out my “top tip” at the end of this article!)

1-2 Hours Before Your Workout

You’re about to send your muscles into the “combat zone” so shouldn’t you provide them with the ammunition they need to “take the hill”?

Load up on some complex carbs that will provide the long lasting fuel you’ll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.

Immediately After Your Workout

You’ve used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don’t replenish them fast, you’re bound to short circuit your growth.

Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 – 100 grams of sugar and about 25% of your day’s total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.

This is actually a key time to really pack on mass so don’t be afraid to get a little crazy here! In my “Optimum Anabolics” program, I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release. It works!

Before Bed

You’re about to enter another long period of fasting at bedtime, but it’s also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.

To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.

* * * TOP DIET TIP * * *

Ok, it’s time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process.

Follow the directions on the next page and consume this mixture about 1-2 hours before your workout …

The “Muscle Nerd’s” Top Secret Pre-Workout Power Potion

Ingredient 1: 1.5 cups Skim Milk

Milk is probably one of the most overlooked supplements there is! It’s loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids…and it’s been proven in research to be a powerful growth hormone releaser!

Ingredient 2: ½ Frozen “Slightly Green” Banana

Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick “sugar rush” instead of supplying long term energy to power through your workout. Grab a bunch of “slightly green” bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired.

Ingredient 3: 2 Tbsp Natural Peanut Butter

“Natural” peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body’s testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists ” Peanuts ” and ” Salt ” on the list of ingredients.

Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal

Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day.

Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on “high” to break it up a bit more.

Ingredient 5: ½ Scoop Vanilla Whey Protein

In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a “jump start” on the recovery process.

Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option!

Directions: Ok…this is pretty self-explanatory, but here goes…

Add the first 4 ingredients in the order listed and blend on “High” for about 15 seconds. While it’s still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the “smoothie mustache” off your face…and enjoy your workout!

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The ‘big guy’ at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the ’skinny guy’ who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look ‘ripped’ to the bike club but this false sense of ‘big’ would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don’t chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training

* Skinny guys should train less than 45 minutes each workout.
* Skinny guys should focus on only compound movements and no isolated movements.
* Skinny guys should focus on getting stronger by 5% every two weeks.
* Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
* Skinny guys should have there body parts split up into a maximum three day program.
* Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
* Bulky guys can incorporate more isolated movements for caloric expenditure.
* Bulky guys should still maintain their strength which will ensure no muscle loss.
* Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
* Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition

* Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
* Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
* Skinny guys should be eating at least 2x as many carbs as proteins.
* Skinny guys should be getting high quality fats with each meal.
* Skinny guys should be getting extra calories through workout nutrition drinks.
* Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
* Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
* Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
* Bulky guys should eat at least 1 – 1.5 grams of protein per pound of lean muscle mass.
* Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
* Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado’s.
* Bulky guys should only consume liquid carbs during the workout.
* Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio

* Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
* Skinny guys should keep their cardio workouts as far away as possible from their weights.
* Skinny guy should keep their cardio workouts less than 20-30 minutes.
* Skinny guys should do cardio no more than 2 – 4 x a week.
* Skinny guys should perform cardio on a full stomach.
* Skinny guys should have a protein-carb workout drink ready after the workout.
* Skinny guys should avoid long, endurance-style training.
* Bulky guys should do there cardio immediately after weights.
* Bulky guys should do a mixture of long, slow cardio and interval cardio.
* Bulky guys can do cardio up to 7-10 x a week in extreme cases.
* Bulky guys should do cardio on a empty stomach for quicker fat loss.
* Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.