Usuário:WestberryStoker863
De BISAWiki
I'm going to be discussing in this long (but informative) article the very best diet to get ripped. But before I recieve into the diet aspect, which is the most significant by far, Among the finest to obtain a weight lifting myth out of the way.
Most people believe that in order to "tone the muscle" and obtain more cut, one should perform higher reps in their exercise routine. The logic of this technique is that doing more reps will burn more calories, that will theoretically burn more fat.
I disagree with this opinion.
Here's why.
Personally i think like in any cutting program there are two distinct goals. First of all, obviously the main goal is to burn fat. But secondly, it's of the utmost importance to retain muscle.
The traditional approach tries to achieve both goals through workouts like I discussed earlier: higher reps will burn fat, while still working the muscle.
The problem with this technique is that higher rep training is not often enough to burn fat satisfactorily.
And on muscle retention front, higher rep work outs definitely do not induce enough muscular stress to hold onto muscle optimally.
Bottom line is, there's a better method of getting ripped faster, with more muscle spared (so you have the abs, AND arms, pecs and shoulders come beach season).
So here's how I approach a cutting program:
1. Muscle retention is better achieved by lifting heavy weight, meaning lower reps. Think 4 to 8 reps per set.
2. Fat loss is best achieved by doing HIIT, complexes, and manipulating diet.
See what I do here?
I let workouts do what they are meant to do - to achieve or at the minimum, retain muscle mass. Even "the Ultimate Beginners Work Out" would be a good way to begin during a cutting program. It's not too high volume, but focuses on heavy weights that'll be sure to scare the body into gripping its muscle tightly no matter how low you are on calories.
Or even better, check out Visual Impact which mixes many different training techniques not only to retain muscle, but to make sure it's shaped out of all right places.
Discussion of the Best Diet to Get Ripped... It's a Process
Now that you are in a place where your muscle is safe from the ferocious jaws of catabolism, you can start putting different techniques into play to get super ripped using diet and cardio techniques.
It's usually better to ease the body slowly right into a diet and cardio plan. By doing this, your physiological systems won't start getting freaked out and protect its fat reserves.
To begin, try simultaneously cutting your carb and calorie consumption. This is not as complicated because it sounds. For instance, sometimes I'll have a bagel, eggs, and turkey bacon in the morning.
Since I'm starting to diet down, I'll cut out the bagel, and merely eat eggs and turkey bacon in the morning. I've effectively eliminate 300 calories and around 55g of carbs from my daily diet just from that small change.
One or two weeks later, I might make a move similar with another meal. Maybe cut out the rice from my chicken and veggie stir-fry meal before bed.
I'm in regards to a month in, my body is gradually easing itself into fat-burning mode, which is where I turn to cardio to heat up my internal furnace. I start doing HIIT two times a week on non-work out days.
Next, perhaps 6 weeks in, I cut down to 100g of carbs per day, and that i eat those carbs only pre or post-workout (inside an hour). Pre- workout carbs are quickly used up through the concentration of workouts, and post-workout carbs are used to fill up muscle glycogen stores. No carbs is going to be remaining to fill fat stores... this is an excellent thing.
By now, I'm down to around 2400 calories per day, 100g of carbs and two HIIT workouts. It's not at all easy, but it's maintainable without too much trouble. The odd craving comes up every once in a while, but is extinguished within my pre and post workout carb meals.
Noticeable Results Will Come Fairly Quickly...
My ab outline begins to appear. A web of veins begins to protrude from my forearms. The anterior and medial delts begin to separate.
The jaw line becomes more defined. "You look great, your face looks different." Friends begin to comment.
Personally i think good. I look better than 99% of people on the beach. I know how hard this is going to get, and contemplate stopping here and enjoying my summer.
But now's not time to become complacent. I'm going for the 8 pack. For a back that's shredded to pieces. Pec line as deep because the Grand Canyon. Can one handle another month? Heck yeah.
The Going Gets Tough
I pass the two month mark, and I eliminate carbs altogether, and lower my calorie consumption to 2000 calories per day. I start doing complexes 1 - 2 times per week along with HIIT
Each progressive week I drop calories by 100, and add a morning cardio session consisting of a brisk walk on the tread mill for Forty-five minutes.
My strength decreases. How come Visual Impact require such heavy work outs during the last phase? I proceed regardless.
Cravings make carbs almost irresistible. Attractive girls aren't attractive anymore - doughnuts, cookies, and ice cream are what catch my attention. Ketosis - their state in which the body fuels itself from fat stores - makes me feel like crap.
The results are dramatic though. Almost 12 weeks in, and I try looking in the mirror dumbfounded to determine a full 8 pack. I'm down to 1600 calories each day, no carbs... Talking about carbs, three more days and that doughnut is going to be mine again.
I trudge on, every day feeling as an eternity. Personally i think just like a zombie, pushing through my work outs on seemingly on the point of death.
On the last night, I am unable to sleep. A combination of caffeine pills (I began with such 2 months in to rev up the metabolism) and anticipation, shown through the unceasing flow of liquid pouring through my salivary glands, keep me awake.
The End Result
I finally awaken, in the 12 week mark looking more ripped than an underwear model. I spend the first day off the diet eating up to 6000 calories. I almost feel bad for the "all-you-can-eat" sushi restaurant owner. Food never tasted so great.
It doesn't worry me; I'm merely filling my glycogen stores in my muscles after weeks of no carbs.
After a single day of gluttony, I'm a a bit more careful. I personally use self-control to gradually ease carbs back into my diet, to maintain my well earned body. At this time, my body system is hyper sensitive to any type of carbs and so i have to be conscious of my intake.
After Two to three weeks I'm back to a reasonably normal diet. I hit the weight room 3 - 4 times each week, and do cardio One to two times each week. I attempt to stay away from carbs when possible, however i have no dietary restrictions and also have no issues with eating the odd dessert.
All moderately - keep in mind that a body like this doesn't keep shape by eating such as the person with average skills. Doesn't mean you cannot benefit from the odd comfort food or drink though:)
I spend my summer at the beach, around the basketball court, and travelling appearing like one, lean and muscular.
And that my friends is the greatest Diet to obtain Ripped. If you're pressed for time then go directly into the Get Ripped Diet.
