Usuário:LeclercMarks685
De BISAWiki
I will be discussing in this long (but informative) article the best diet to obtain ripped. Before I recieve in to the diet aspect, which is the most important undoubtedly, Among the finest to get a weight training myth out of the way.
Most people think that in order to "tone the muscle" and get more cut, you ought to perform higher reps in their work out 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 particular opinion.
Here's why.
I feel as with any cutting program there's two distinct goals. First of all, obviously the main goal is to burn fat. But secondly, it's extremely important to retain muscle.
The standard approach tries to achieve both goals through workouts like I discussed earlier: higher reps will burn off fat, while working muscle.
The problem with this method is that higher rep work outs are not often enough to lose fat satisfactorily.
And on the muscle retention front, higher rep work outs definitely do not induce enough muscular stress to hold onto muscle optimally.
Final point here is, there is a better method of getting ripped faster, with more muscle spared (so you've the abs, AND arms, pecs and shoulders come beach season).
So here's the way i approach a cutting program:
1. Muscle retention is better achieved by lifting heavy weight, meaning lower reps. Think 4 to eight reps per set.
2. Fat loss is better achieved by doing HIIT, complexes, and manipulating diet.
See what I do here?
I let work outs do what they're meant to do - to achieve or at the minimum, retain muscle tissue. Even "the Ultimate Beginners Work Out" would be a great place to start during a cutting program. It isn't excessive volume, but concentrates on household names that will be sure to scare the body into gripping its muscle tightly no matter how low you are well on calories.
Or even better, check out Visual Impact which combines a variety of training techniques to not only retain muscle, but to ensure it's shaped in all the right places.
Discussion of the Best Diet to obtain Ripped... It is a Process
Now that you're in a place where your muscles is safe in the ferocious jaws of catabolism, you can begin putting different techniques into play to obtain super ripped using diet and cardio techniques.
It's often better to ease your body slowly right into a diet and cardio plan. By doing this, your physiological systems won't get freaked out and protect its fat reserves.
To begin, try simultaneously lowering 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 just eat eggs and turkey bacon in the morning. I've effectively cut out 300 calories and around 55g of carbs from my diet just from that small change.
One or two weeks later, I would make a move similar with another meal. Maybe eliminate 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, and this is where I turn to cardio to warm up my internal furnace. I start doing HIIT twice 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 (within an hour). Pre- workout carbs are quickly consumed by the concentration of workouts, and post-workout carbs are used to fill muscle glycogen stores. No carbs will be left over to fill fat stores... this is an excellent thing.
By now, I'm right down to around 2400 calories per day, 100g of carbs and 2 HIIT work outs. It's definitely not easy, but it's maintainable without too much trouble. The odd craving comes up once in a while, but is extinguished during my pre and post workout carb meals.
Noticeable Results Will Come Fairly Quickly...
My ab outline starts to appear. An internet of veins starts to protrude from my forearms. The anterior and medial delts start to separate.
The jaw line becomes more defined. "You look great, your face looks different." Friends begin to comment.
I feel good. I look much better than 99% of people on the beach. I understand how hard this really is going to get, and contemplate stopping here and enjoying my summer.
But now's not the time to become complacent. I am 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 that i cut out carbs altogether, minimizing my calorie intake to 2000 calories per day. I start doing complexes 1 - 2 times each week on top of HIIT
Each progressive week I drop calories by 100, and give a morning cardio session consisting of a brisk walk around the tread mill for Forty-five minutes.
My strength decreases. How come Visual Impact require such heavy workouts during the last phase? I push through regardless.
Cravings make carbs almost irresistible. Attractive girls aren't attractive anymore - doughnuts, cookies, and frozen treats are what catch attention. Ketosis - the state in which the body fuels itself from fat stores - makes me feel like crap.
The outcomes are dramatic though. Almost 12 weeks in, and that i try looking in the mirror dumbfounded to determine a complete 8 pack. I'm right down to 1600 calories each day, no carbs... Speaking of carbs, three more days and that doughnut will be mine again.
I trudge on, each day feeling like an eternity. Personally i think just like a zombie, pushing through my work outs on seemingly on the point of death.
Around the yesterday, I am unable to sleep. A combination of caffeine pills (I began using these 2 months directly into rev up the metabolism) and anticipation, shown with the unceasing flow of liquid pouring through my salivary glands, keep me awake.
The outcome
I finally awaken, at 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 within my muscles after weeks of no carbs.
After a single day of gluttony, I am a little more careful. I personally use self-control to gradually ease carbs back to my diet, to maintain my well earned body. At this point, my body is hyper responsive to any type of carbs so I need to be conscious of my intake.
After 2 - 3 weeks I'm to a reasonably normal diet. I hit the load room 3 - 4 times each week, and do cardio 1 - 2 times each week. I try to steer clear of carbs when possible, however i have no dietary restrictions and have no issues with eating the odd dessert.
All moderately - keep in mind that the body like this doesn't keep shape by eating like the average person. Doesn't mean you cannot benefit from the odd comfort food or drink though:)
I spend my summer by the pool, on the basketball court, and travelling looking like one, lean and muscular.
Which my friends is the greatest Diet to obtain Ripped. If you're pressed for time go straight into the Get Ripped Diet.
