Ahem, ahem! I believe i speak for almost every singular generation species of males, mostly, when i refer about this topic. It is a very desirable trait in a man to get himself ripped and looks good! Generally, of course, there are a small bunch of men, who pump and pump while drinking that shakes of protein and eating 10 eggs white daily, to make themselves big and huge. With all those muscles and body like Arnold perhaps?
But, of course, mostly, men in general, likes to get their body ripped such as Alexander Popov at the picture above or Daniel Craig in James Bond at the picture below. Look at those posters and images of models and mens out there hanging by the magazine and books. Those delicious ripped abs, perhaps? Or might it be the huge arms with biceps bulking during the curl with that dumbbell. After all, getting ripped is one of the main reasons a guy hang out in the gym, ain't it?
Ok ok!
So, how to get ripped? Potentially there might several advises comes from here and there, all from different sources and different opinions. No doubt. Some of these are true and some of the advise are a myth. Thus, here i am giving my own humble opinion to people who wanna get ripped. Like me! :)
Lets break it down to numbers, shall we?
1. Potentially, the singular most important factor to get it ripped is ......... ........... .......... .......... DIET! Yes! you got it right! Heres the numbers, 70% dietary effort, 20% workout technique, 5% psychological factor and 5% from sheer determination, are the numbers that you need to know if you wanna get the body ripped!
70% comes from diet?!?!?!?!?!?!? Oh! Please! Diet = controlling the type of food intake and calories intakes / day! Not those diet like "an apple a day" kinda of diet nor controlling your intake of food to a table spoon of sugar a day, but be aware of the food that you put in your mouth. Yes! I am talking about you!
Let break it down to steps. Everyone need energies to live and work his day. Some needs it more, while some needs it less. It boils down to the rate of metabolism and the work that the individual does daily. Generally, everyone needs to eat and consume the most calories during the breakfast, followed by a moderate lunch and a simple fruits and grains dinner perhaps? This is due to our body needs the energies after waking up from 7 hours of hibernation at night. Simple equation, 7 hours of sleep = no food intake!
Gosh! No wonder you feel the hungriest in the morning! Yes. You got it right. It that meal and eat that carb in the morning. You will need it, especially when you are going to workout later in the day. If not, then eat less! :)
These are the food breakdown, IMHO, in general, for people like me, who are active and wanna look thin and ripped while having the strength of a bull:
i. Breakfast - High calories stuffs like 2-3 slices of peanut butter sandwichs, slices of meats such as bacon or ham if available, eggs toasts or noodles for 1 serving. Served with a cold juice such as orange or coffee if you prefer.
ii. Lunch - Small portion of meals, consists of everything from green vegetables for fibres, meats both red or white for protein, rice or noodles (single serving) for carbs burn, asian style! Or perhaps you can splurge once a while for that double cheese burger or that big mac with that icy coke. Spare the fries though. Fattening!
iii. Dinner - Eat small. Grains, fruits, milk shakes, salads or anything with optimal minimum energies. Try to spare the carb at this time of the day. You will need it less at night. Drink some protein or eat some white eggs though, if you are muscle building.
Small breaks in between of meal is definitely recommended with lotsa water and juices. Trying eating small 1 to 2 pieces of cookies or biscuits to smooth that craving of yours. Experts actually recommends to eat 7-8 times a day, with small small portion such as that 2 slices of honeydew or that 1 piece of that mouth-saliva-dripping Oreo.
Discipline and control is the key to the success. Trying to control that diet during the weekdays, trying to skip that rice and carb is definitely recommended to anyone who wanna get ripped. Easier said than done though. Especially living in south east Asia, whereby, everyone have that urge to eat the fried banana or that packet of nasi lemak especially during the evening tea time. Temptations!
For me, i will splurge my diet during the weekends. I'll have my Thai food, French fine dining, American steaks, Japanese sushi or that Brazilian barbeque only during the weekends. Strict diet and discipline is needed especially during the weekdays. *i am still trying and making that disciplinary action!*
2. Workout. Run that arse off for cardio sessions and lift that piece of weight to build that muscle. Generally, 2 types of workout is necessary for the body to be ripped. 1st-ly, cardio session to sweat it out and build that stamina and strength resistance workout for the muscle mass.
In order for the body to have muscles, the trick is .... ..... ..... ..... ..... .....lift that weight. Lift heavy! Lift that barbell or that dumbbell for a general 3-4 sets with 6-8 reps. Try to control the breathing and stop lesser in between. Remember to lift heavy to have that muscle mass and that strength. If you can lift 10 to 12 reps easily without much of a sweat, chances are that you are lifting to light and lifting light will not contribute to create muscle mass and strength! No muscles = lower metabolism! Lower metabolism = burning less fat!
Try to do compound workout rather than an isolated workout such as bicep curl. Compound workout such as squats and lunges for the lower body, bench press and military press for chest and shoulder, rows and lat pulls for backs are great workouts. Try to get used to the workout with light weight to warm up the muscles and get the movements right initially. I use almost a month to plan and used to the workout. These are my breakdowns:
a. legs - squat with barbell, lunges with EZ bar, hamstring extensions, calves push with barbell
b. backs - hyperextension with weight plates for lower back, deadlifts with barbell, lat pulldown for upper back, deltoids and wings extension with dumbbell
c. chests - heavy flat bench press with barbell, decline heavy bench press, incline dumbbell pushups, crossovers and pullovers, flat dumbbells pushups
d. shoulders - military press with barbells, shoulder push with dumbbells, behind-neck-military press for back deltoids
As work biceps and triceps workout, its more of an isolated workout. The compound workout above normally involves biceps and triceps as secondary muscles as well. Hence, i try to curl that bicep and tricep if i have the time or energies left. If you are to notice my workout sessions, i break-it down to the major and largest muscle group of my body 1st as my priority. It is due to that large muscle groups workout burns the most energies during workout and more burns = less fat!
It is also that i split my workout session into the categories above to the following orders:
1. Day 1 - Warm up, Legs, Abs and Cardio
2. Day 2 - Warm up, Back (Lat), Abs and Cardio
3. Day 3 - Warm up, Chest, Abs and Cardio
4. Day 4 - Warm up, Shoulder (Delts), Abs and Cardio
5. Day 5 - Up to your preferences, perhaps swimming? or Warm up, Biceps and Triceps, Abs and Cardio
I always do my abs everytime i workout. Of course, even working out that abs also have various techniques and it varies from the upper abs, lower abs and side of the abs as well. Generally, i do sit ups on the floor with the mat or on the ball for a more complete workout. Abs have a more different reps though, with 25 reps/set doing up to 100 reps to 200 reps in general. You can trying hanging run-man for the supersets or bicycle crunches for some kick-ass workout!
Some of the general rules of thumb, though when workout are, make sure you are using the correct posture as we do not want to hurt our back or tear that major muscles during workout. I always maintain a good posture in order not to hurt my fragile back. Try to avoid that injury.I also do my cardio after the strength workout. This is due to that after the heavy lifting, our fatty acids are released into the blood streams and its the best time to run or do that cardio for 10 minutes minimum to burn of that fats. If you have that energies left in you, then by any chance, run for 30 minutes or that 3 miles. Its excrutiating. Trusts me!I kept my strength workout at the maximum of 60 -90 minutes. This is due to that our body keeps a maximum energies stored daily. After a certain a period of time, you simply can't lift that heavy anymore, resulting in lower weights. That defeats the purpose of building muscles, ain't it? I workout the major group of muscles in order as well. Starting from legs, backs, chests, abs, shoulders to the arms at the last. Thus, at average, i goes to the gym of minimum 4 days a week for optimal results.Proper workout also requires the appropriate order. The order starts from warming up for 10 minutes on treadmill, elliptical or cycling machines and proceed to the weights for max of 60 to 90 minutes before doing cardio again for 20 - 30 minutes. Always remember to do stretching after that when you are done. I normally do 15-20 minutes of stretching everytime i workout. Its crucial to make your muscles not to be super sore the day after. Stretch that hamstring, glutes and calves. Stretch that lat and chest muscles. Its crucial and its necessary if you want to be in a fitness condition.
I believe with these correct informations, that only we can have the proper way of getting our body ripped. I got my information from everywhere and i try to understand all the fitness truth i read. Go on and read my junks of information from the available website such as askmen.com or menshealth.comI wish you a happy and safe workout session. May the body be yours!
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