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The key to getting ripped is how you combine your diet and training.
There's no secret formula for getting ripped. Bodybuilders, trainees and fitness enthusiasts of all ages and experience levels scour the Internet for that one supplement, secret or diet trick to lose body fat faster. However, the fundamentals of getting ripped have not changed much over the years. Old-school bodybuilders used low-carbohydrate diets and marathon training sessions, some of which newer science has refuted. The most important keys to getting ripped are consistency, determination and hard work.
Rather than ultra-low-carb diets, вЂњXtreme LeanвЂќ authors Jonathan Lawson and Steve Holman recommend a moderate-carbohydrate approach to get the fat-burning benefits of limiting carbs without the pitfalls, which can include low-energy, cloudy thinking, moodiness, muscle loss and intense food cravings. They recommend a protein intake of 1 to 1.5 grams per pound of your body weight each day. A moderate-carb approach falls in the range of 0.5 to 1 gram of carbohydrates per body-weight pound daily. The remaining calories should come from healthy fats, aiming for approximately 20 percent of your total calorie intake. Each individual has a different rate of metabolism, so these numbers vary. According to John Berardi's book "Experiments with Intermittent Fasting," your largest meal and the majority of your carbs should come soon after your workout.
The amount of lean-muscle mass is the largest determinant of your metabolic rate, according to MayoClinic.com. Therefore you must do resistance-training exercise to increase your metabolic rate and burn adequate body fat to get ripped. In вЂњMetabolic Surge,вЂќ author Nick Nilsson recommends at least four to five days of training to achieve your fat-burning goals. By focusing your efforts on compound movements like bench presses, pullups, squats and deadlifts, you target more muscle fibers to create the greatest fat-burning stimulus possible. To get ripped, you don't need to use bone-crushing weights. Instead, perform these fundamental exercises with moderate weight so that you can maintain strict form at all times. One effective training split is to target your arms, shoulders, legs, back and chest on separate days. By choosing three to four exercises per muscle and doing three or four sets of each, you can make your fat-burning workouts as efficient as possible.
Incorporating advanced training techniques may help you get ripped faster. For example, the negative-accentuated technique forces your body to burn more calories from body fat for up to 72 hours after your workout, according to "Xtreme Lean." Accentuating the negative -- the part of the repetition where you lower the weight -- means lowering the weight on an exercise in a slow six-second count and lifting in one to two seconds. Drop-sets extend the tension on the target muscle, which increases the fat-burning effect. You decrease the weight slightly after any set and immediately do another set to exhaustion. Shortening your rest periods between sets is another very effective technique. You get more done in less time and increase your workout intensity. Rather than the usual 60 to 90 seconds between sets, you rest only 30 to 40 seconds.
Both slow and steady or brief and intense cardio exercises have their place in a plan for getting ripped. High-intensity interval training burns fat, maintains muscle and improves recovery, says вЂњBurn the Fat Feed the MuscleвЂќ author Tom Venuto. However, the sprinting associated with HIIT can cause injury, especially while maintaining the dietary restraint needed to get ripped. IFBB professional bodybuilder Dave Goodin claims many of his contemporaries have injured themselves with such intense cardio sessions. If you choose to go high-intensity, limit it to two or three sessions a week maximum, and separate these workouts from leg training by at least 24 hours. Low-intensity or steady-state cardio is best when performed on an empty stomach upon waking or immediately after your weights workout.