Get ripped; Part 1


Photo: Fredric Dupont CC-By-2.0

There are any number of different reasons for going to the gym. Many women work out to be “toned”. Some men lift just to get big. There is no doubt that even more have a vision to get ripped.

To be ripped is to be muscular with little body fat. In turn this shows the definition of muscle.

The average male model, or natural bodybuilder, has a look that is desirable for many to have. Not to mention that is an attainable look. Notice that I did not say easily attainable.

This series we will dive into what it takes to obtain that eye popping shredded look. It is not an easy thing to accomplish. It takes hard work. It takes dedication. It takes desire.  It also takes three very important keys:

  • Diet
  • Resistance training
  • Cardio training

Abs are built in the kitchen, not in the gym

This line is probably mostly accurate. After all, there is still some work that has to be done in the gym.

Most people that can not see their abs is not do to a lack of muscle, but an abundance of fat. While exercise is an important key to burning fat, which we will cover in parts 2 and 3 of this series, the most important is dieting.

When it comes to diet, there is no one answer. The basics are to eat clean, while reducing the calories consumed to below your maintenance level required to stay at a current weight. Begin by figuring out how many calories per day your body requires for this maintenance level. Then subtract 500 calories per day for one pound of weight loss in a week.

What does it mean to eat clean? Essentially it means to avoid processed foods, such as simple sugar, hydrogenated fats, etc., while gravitating towards fruit, vegetables, lean protein to name a few. Foods that are organic are a good idea, but are not really a factor when it comes to cutting fat.

It does no good to cut the fat to expose the details of hard earned muscle if the muscle disappears during weight loss. It is vital to consume enough protein in order to feed the muscles for growth. The proteins are converted into amino acids, which are the cornerstone to building muscle.

Weight lifting and cardio are keys to get ripped. However, it all starts with the diet.

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