All guys want to get ripped! They want to lose belly fat, lose their love handles, and build lean muscle. You can get the shredded body you want by combining science and focused hard work.
How many YouTube videos have you watched trying to decode the secrets behind getting a ripped, athletic build? How many phony supplements have you spent money on because you heard they were the "key nobody told you about"? How many screwed up diets or distance running programs have you tried, only to leave you weaker and just as flabby?
Guys want to get ripped because they know it's not only healthy, but it is also the look women desire in a man.
Getting rid of flab and love handles decreases men's chances to contract Type 2 diabetes, heart issues, and worst of all...erectile dysfunction.
Once men get past 30, their testosterone levels start declining. Add in the crappy diets that most guys eat, and a lack of intense workouts, and they are destroying it even faster.
It doesn't have to be that way longer. You can combine science-based nutrition, with research-backed high intensity workouts to get the body you want.
You can rebuild your testosterone and Human Growth Hormone levels without paying for expensive male hormone therapy.
Here's what you need:
Patience - If you want to get ripped, you need to know it will NOT happen over night. It will NOT happen in two weeks. You must give yourself close to 6 months to see quality results. It took years to accumulate belly fat and soft muscles, it will take some time to torch it off.
Self Control - You are going to change your lifestyle. No longer will you eat your favorite foods. No longer will you nap on the couch instead of working out. You will get sugar foods, and tasty high-carb foods out of your diet, completely.
Work Ethic - You will workout consistently. You will workout intelligently. You will workout short, but intensely. You will lift weights. You will sprint. You will sweat, get red in the face, and raise your heart rate.
If you want to get ripped, this needs to be your singular focus when it comes to what you put in your mouth, and how you choose to exercise.
Jim Trenton (43) has is a cryptocurrency investor from Naples FL. He said, "I was the poster boy for eating crap food, and thinking I could burn fat simply by lifting weights, and doing a little jogging.
My diet was HUGE with bad carbs.
I ate about a pound of oatmeal, each morning, telling myself the sliced almonds and dark chocolate chips made it even more healthy. You know, anti-oxidants and all that good stuff.
Lunch was usually driving over to Subway, and wolfing down a 6" sub, with all kinds of lunch meat on it.
Dinner was a sandwich I made at home. I usually had some ice cream while I watched whatever game was on TV.
I snacked all through the day on stuff like protein bars and energy drinks, thinking they were 'athletic foods'.
Rarely did I eat the vegetables I desperately needed, and rarely did I take time to grill some fish or meat.
I am a big guy, 230 lbs. I thought I was a big deal because I could bench 300 lbs five times, and I did curls with 120 lbs. A lot of people snuck glances to me at the gym.
I was smooth and puffy-looking though. I was strong, but had no muscle tone at all. I wanted to be ripped, but I had no clue how to go about it.
I was too filled with pride and misinformation. I wanted to maintain my size, and I didn't want to eat rabbit food, or lift differently than I was doing.
I got the shock of my life when I went to get a yearly physical, and my doctor told me I was pre-diabetic and almost crossing into the Type 2 diabetes threshold. He put me on Metformin, and said I needed to make some changes.
His main concern was getting my weight down, and losing belly fat. He gave me some handouts about starting on a Keto diet, like professional athletes ate, and to start walking 45 minutes every morning before I did anything else.
He said to keep up my lifting, but start getting used to the idea that I would be getting smaller. However, he said I would look a lot more muscular, so it was a good tradeoff.
I knew I did not want Type 2 diabetes.
It is a dreaded disease in men that leads to foot amputations, serious heart problems, complete sexual failure, and Alzheimer's disease.
I was scared. My doctor said, if I wanted to get ripped, now was the time to do it.
To make a long story short, I followed the Ketogenic diet to the letter. In just 6 weeks, I lost 15 pounds. In three months, I was down a total of 25 pounds.
At the 6 month mark, I had dropped an incredible 35 pounds of belly and butt fat. I weighed in at 195 lbs, and I actually started looking something-like an NFL defensive back.
My face was lean, and my jaw was very pronounced. Women smiled at me more and actually started conversations with me.
My bench stayed right in the 275-300 lbs area. I did not lose a lot of strength like I though I would. Dropping that flab by eating a low-carb diet of meat and natural foods, enhanced my testosterone levels.
They shot up from 245 to 635.
I am off the Metformin. I now take a supplement called Resurge, and it is helping me get the lean, Hollywood look even faster.
If you want to get ripped, you have to start eating like a professional athlete...not a circus clown."
There are as many theories about building muscle, as there are guys at the gym. A lot of it will work...for awhile...even if it is Bro Science, or some highjacked premise from a valid program.
The keys you must remember are these:
* If you want to get super-muscular in just a few weeks, you better plan on doing steroids. Normal guys, doing normal workouts, can only put on about one pound of muscle every month, or so.
* You'll see your abs when you get under 10% body fat. That can only be done through a science-based nutritional plan. The Custom Keto Diet is the best we've found.
* When you lift weights, stick to compound lifts (those that require more than one skeletal joint.) You get the most bang for your buck with presses, dips, pull-ups, lat pulldowns (if you cannot do a pull-up) squats and deadlifts. Focus on these 5 basic lifts for the first year.
* Isolation exercises such as curls, triceps extensions, lateral raises, leg extensions, forearm curls don't lead to many gains. The guys who make these work are taking steroids.
**If you want to get ripped, drug free, you are going to have to do exercises that really tax your system, a couple of times per week. You'll find out that 90% of the guys in the gym do NOT want to do pull-ups, squats, and deadlift.
* You do not need to be in the weight room for hours, everyday. You can become very strong, in as little as 25 minutes, just by following a program such as EASY STRENGTH by Dan John. (He's a strength consultant for the U. S. Olympic Team.)
* The best, simple, muscle building program was developed by Dr Tom Delorme after World War II to rehabilitate wounded fighting men. Dan John (mentioned above) is a disciple of this kind of lifting to increase muscle size.
* The best eBook muscle-building program we've found is the Old School/New Body protocol. Nothing fancy. Get in the gym. Lift with intensity. Shower. Go home. You can keep this on your phone, to make it easy to follow.
Grant Fennel (34) is a digital design artist from Dunedin FL. He said, "I'd let myself get way out of shape because I was making so much money in my eBook cover business. It was so easy to learn, and the money came in way faster than I expected, that all I could see were dollar signs.
Fast forward a year, and I had $200,000 in the bank, but was flabby, and completely unhealthy. My blood labs were atrocious. I was heading for Type 2 diabetes and a heart attack.
I was a disaster in bed.
My doctor got me on a Ketogenic Diet, and the pounds started coming off, but I had no muscle tone, at all. I knew I had to start lifting weights, if I wanted to get ripped, and look athletic.
I followed Dan John's Easy Strength program for 40 days, exactly how he says to. From there I transitioned to the Old School program.
I also started walking for an hour in the morning before going to work.
In 6 months I had dropped 30 pounds, and started seeing some shape in my shoulders and arms.
I went back on the Easy Strength program for another 40 days, lost another 10 pounds, and could see faint outlines of my abs.
After 14 months, I had completely changed my body. I was down to 10% body fat. My arms and thighs made me look like an athlete.
Now, I am starting the Old School program over again, but I am much stronger and leaner, and I expect even better results.
If you want to get ripped, you have to eat a Keto/Paleo diet, lift intelligently, and add in some form of sprinting. Otherwise, you will not look much different after a year."
Running will be a key component to a program for guys who want to get ripped...but it will be MUCH different than what you think.
The mantra of the 1980's to about 2010 was: "If you want to lose belly fat, and want to get ripped, you need to put in the miles."
Sadly,(or fortunately!) science has proved that wrong. In a meta-analysis of 786 physiological studies, sprint interval training provided 28.5% greater reductions in total absolute fat mass.
Jed Bishop (40) is an online YouTube entrepreneur from Indian Rocks Beach FL. He said, "I made good progress following a Ketogenic Diet, and walking on the beach for 45 minutes, twice a day.
At first, just having the flabby belly fat and love handles come off was great. I lost 45 pounds of flab that was messing up my health and love life.
When I started lifting weights to increase my lean muscle mass...to burn even more calories and elevate my testosterone...I started jogging in place of my traditional walks.
My mantra was: 'I want to get ripped'
However, jogging made me hit a plateau. I was also more tired, plus I wasn't nearly as romantic around my wife.
This was NOT what I wanted. I was now going BACKWARD!
I happened to watch one of the world track meets on ESPN, and noticed all the guys competing in the events from the 100m, to the 400m, plus the hurdles and decathlon, looked like they were hammered out of marble.
The one thing they had in common was that they all sprinted.
Their workouts did not consist of getting up an hour before sunrise, and trotting 5 or 6 miles down and back on the beach.
Two of the guys interviewed said they only ran fast twice a week, for short distances with several minutes rest. They lifted weights two days. On their days off, they walked a couple of miles.
I told myself, if I want to get ripped, I need to do what these professional athletes do. Stick to a Keto diet, lift short and hard, walk on my off days, and initiate a sprinting program.
I went to YouTube, but was overwhelmed by the sheer number of sprint training videos. A lot of them contradicted each other. It was discouraging."
"One morning, when I was walking up at Sand Key Park, I saw a guy doing sprints on the beach. He looked about 50-something, but lean and muscular.
When he finished his 8 sprints, I went over and introduced myself and asked about his workout.
He told me he had started with a basic sprint program by watching a Mark Sisson video on YouTube, then purchased an online sprinting program for less than 20 bucks.
The program started him off with just 4 sprints twice a week, but now he was up t0 8, which was the maximum. He took long 3-5 minute breaks in-beween.
He said he'd been following it for just 3 months, and his body fat had dropped to 8%. His abs looked like coiled ropes.
When I got home, I grabbed my laptop and bought a copy of the program. I've been using it for 5 weeks, now. I sprint on Sundays and Wednesdays.
I lift on Tuesdays and Fridays. All the other days, I just walk.
The results have been amazing. My waist has dropped almost an inch in just this time.
If you want to get ripped, you have to include sprinting, and get those long, slow distance runs out of your program."
You Cannot Outrun Your Fork - If you eat bad food, you will stay fat and NOT put on any lean muscle. You must eat tremendously nutritious meals.
Losing belly fat starts in the kitchen, not the gym. Get on a Ketogenic diet, and stick with it.
Plenty of vegetables. Fish or meat. (Very little fruit since it contains a lot of sugar.)
Lift Weights With Intensity - You cannot lose belly fat and put on lean muscle if you go to the gym and play with your phone.
You are there for one purpose only...to get stronger, and more muscular. Go short. Go hard. Go shower.
You can start by following Dan John's Easy Strength program for your first 40 days to build another level of strength.
Follow the Dr Tom DeLorme protocol with sets of 3x8 or 3x10...with only 1-minute rest in-between...after you've built some strength using the Easy Strength protocol.
The Old School/New Body Program has good intensity, and it would be a great follow-up for the rest of the year.
Sprint For A More Muscular Body - If you want to look like an Olympian or an NFL player, you have to sprint. You have to get in two days of a quality sprinting program. If you can do one of those days up a hill, you'll become ripped even quicker.
Easily the best program for this is Anabolic Running. It is a streamlined, research-based program that will torch off fat, increase testosterone, and make your muscles extremely defined.
**Remember, before you undertake any new diet program, lifting program, running program, or supplement program...you need to see your family physician to determine if you can start something new.
We wish you the best. Thousands of guys have made this simple, science-based program work.
Eat clean. Lift hard. Sprint.
You can do it. Guys who want to get ripped, will make it work.