4 Principles that will get you to stay ripped.
Most diets can be broken down into a basic profile of macronutrients, carbohydrates, protein and fat sources.
You do not have to kill yourself on your cardio machine to see good results.
The supplements are a last step to reach your fitness goals.
Let me first paint a picture. You enter in your gym, you look around and you see all kinds of people working out. The output of the people in order to cardio machines, the huge muscular people, lean, mean machine shredded. What sets you apart from being a lean mean machine shredded? There are four principles that I want to share what helped me stay lean and still be able to have strength gains in the process.
Let me share a little about myself. About 4 months ago I was not out of shape, but Iwas not happy with the way my body felt when I saw him in the mirror. Fortunately, the gym that I work out decided to put a challenge 12 weeks contest. I always wanted to see how I could get lean and that was my motivation to finally push my body to the limits.
I started at 16% body fat at 171 pounds. At the end of the race I had dropped down to 3-4% body fat at 135 pounds. I reached my goals, and these are the steps that helped me to achieve them.
Principle 1 - Diet
The first step was my diet. 75-80% of what I did was work on my diet plan. There are so many different weight loss programs out there called, and many of them do not work. Yes! I said they do not work, but it is a temporary fix to success. Once off the diet you gain the weight you lost plus some.
One reason these diets work is that your body goes through a stage of shock. Meaning something new was introduced, and your body will lose weight initially and then begin to stabilize. I used this principle when discover my diet plan. I had 3 stages, so I never hit a plateau in my body fat loss.
My idea of the diet is very simple to follow. Food is basically divided into carbohydrates, proteins and fats.
macronutrients
carbohydrates
When choosing my carbs, the best choices are the complex carbohydrates. It's oatmeal, yams, potatoes, sweet potatoes, brown rice, whole grains and breads. The reason why these are excellent choices is that they are slow digestive carbohydrates, it takes a long time for your body to digest.
This is good because it will keep you fuller for a longer period of time. Have a feeling crowded it was very useful so I've never picked up snacks and was able to wait for my next meal. And fruits and vegetables were a nice addition to my diet, because the sources of the vitamin.
proteins
The choice of protein sources are the easiest part of the diet. The hard part is choosing the best sources of protein. Egg whites, turkey, chicken, fish, buffalo, deer and other sources of lean red meat and protein powder are great options.
fats
It's a bit complicated, but basically, another factor easy to manage. Fish oils, vegetable oil, olive oil. These are great sources for use with them, why not use a lot of fat. Stay away from fried foods, fat, lard as a cooking agent. Do not try to get away from all fat, because your body needs some fat to survive.
Putting together a diet plan after this should be clearer now. Bars about 6 meals a day will help to increase your metabolism. 6 Understand eat real meals is a little difficult, but that is where protein shakes come into play.
Principle 2 - Cardio
The second piece of the puzzle was cardio. The dreaded cardio was the key to becoming lean. It's a necessary evil, but you do not have to kill yourself forever on a treadmill, elliptical, or master for hours stairs. Besides, who has time to do that and lift weights?
There are all kinds of different ways to do your cardio. What 100% of the time will work is a combination of training mid-high range impact. That will not be easy, but your body really can not adapt to it means you can continue to see progress without a plateau.
I really tried to make this type because, like most people, cardiovascular disease is the last thing on my mind when going to the gym. By doing your cardio so I never got bored with it, because I was always pushing my body to new intensities so that I would not have to spend a lifetime doing cardio.
Here is an example of what I did:
Start heating at a rate of 3-5 minutes
After this heating period, jump up your intensity so that you can feel comfortable doing this for 5 minutes
Intensity increases again so that you're pushing to get five minutes.
Decrease your intensity to your comfortable pace for five minutes, then your intensity for 5 minutes pushing their limits.
Now you should be in 23-25 minutes on the clock.
Drop down to a moderate walk till you hit 28 minutes and run for 1 minute.
His last minute or two to cool
This should make for a 30 minute session of intense cardio. Having this type of cardiovascular exercise will be as good if not better for you than being a constant speed on the treadmill for 60 minutes.
For the competition I did this type of cardio once a day for the first 8 weeks. So I decided it until one morning, twice, and in the afternoon. This took a bit of sacrifice on my part. I had to wake up at 4:30 to go to the gym to do my cardio, and come back and eat my first meal and get ready to go to work. Then go back to the gym after work and do my cardio and training. Spending time with my wife was a little difficult, but we worked together, she motivated me a lot. And we'll try to do even one date night once a week so we could relax and have some down time.
Principle 3 - Weight Training
The third part was my weight training. This is such an important aspect, just because you have to cardiovascular and diet down, does not mean you have to look ripped. You have to incorporate resistance training as well.
Basically, if you do not have the muscle will not show when you lose body fat, causing you to smooth appearance. I know this to train for a marathon. I did a lot of running sessions and not really focused on weight lifting because I was running too.
I weighed about 155 pounds during that time and was quite thin, but really had no real muscle definition visible. It was kind of frustrating to see that my body fat was not as high either. So when I put two and two, weightlifting and cardio, along I began to see more muscle definition.
As my topic cardio, you do not have to kill yourself lifting weights for 2 hours in the gym. Most everyone goes to the gym looking to fatigue your muscles so that they may make muscle grow, but they think you have to do X amount of sets, reps and to reach the exhaustion that wasted time spent in the gym.
My aim was hit hard in the gym and hit it fast. What this means is that you're going to push your body with as much weight as possible, but with less rest between sets.
Principle 4 - Supplements
The last part we need to discuss is my use of supplementation. Supplements are only necessary if you're already doing everything you can, such as diet, cardio, strength training. If you have these things in check and want your game, supplements are a great addition to your arsenal. Main supplements I used and you should keep in mind are protein powder, vitamins and drink creatine or pre-workout.
proteins
When choosing a protein powder, I do not have to choose the more expensive brands. I know there are hundreds of different protein blends out there. The main things I looked at was the list of ingredients and price. If I was doing a 20 + grams of protein per serving, low in sugar, amino acids have branched I was good to go to jail.
Also, look at the type of protein is its agitation. I did some research to see the different protein sources that were placed on protein shakes and found that good sources to look for are casein and whey protein isolate. If these are the beginning of the list of ingredients that are in good shape, because the higher in the list of ingredients the more you are getting your consumption.
Casein acts as a slow-digesting protein, so your body will use it at a slower pace. It definitely helps when you are going to sleep for 8 hours and your body is recovering from the day. Will remain more complete for a long period of time. Whey protein isolate is great in that it do to the bloodstream and muscles at a faster pace. This is good for when you finish working out and need that muscle recovery to get to work quickly, especially if your protein powder, branched chain amino acids.
vitamins
Vitamins are essential in my diet, seeing that I was kind of limited in getting all my vitamins and nutrients only from food sources being on a restrictive diet. I do not go crazy trying to figure out what vitamins to get to look at the vitamin section at my local drug store. The main one I used was a multivitamin, fish oils, vitamin C and iron. These were important for my entire functioning of my body to remain efficient.
There are others, but my recommendation is that you do not need to fill their shelves with vitamins to be healthy. If your diet is maintained, the vitamins help give you what little you may not be getting from food sources.
Creatine and Pre-Workout Formulas
Lastly, is the use of creatine or pre-workout supplements. I'm a big proponent of this, just because these types of products gave me a boost when I went to the gym. You need them for huge gains? Not necessarily, but they can help you achieve a new level at a faster pace? Of course you do!
I'd say most people go out of popularity of a product and not what the ingredients are, this is a mistake. I did some research on the ingredients in these types of products and ingredients that have been found beneficial. Furthermore, to the extent that they supplement each person will be experienced differently than others. If a product works very well for one person, does not necessarily mean that it is guaranteed to work for you.
I had to do some trial and error to determine which of these would give the best result I was looking for. Remember these are not growth hormones or steroids, so do not expect to be increasing your bench 100 pounds his first month. You still have to put in the time to get gains, but creatine will certainly play a role in achieving this goal.
Some ingredients that have helped me when looking for a drink before training were L-Arginine, Creatine ester, B vitamins, alpha lipoic acid, and niacin. Any help with any creatine uptake or muscle strength or bombs causing vasodilation, which in turn gets more blood to the muscle you're working.
I used a pre workout supplements for the first 6-7 weeks and then decided to get rid of them because I was not looking to get bigger or stronger, but more tilted away from the muscle and slow-twitch and really focusing on higher reps .
conclusion
In conclusion, this is not a complete guide to get ripped, but these four principles definitely helped me reach my goal of seeing as a lean, mean, ripped the machine. Remember you are the only one who can stop you from achieving your goals.
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