nutrition - the ripped look
The number one question that I get from those emailing me for advice is "how do I get that ripped look?". Here is part of an email message that I received a few days ago: "I am trying to get that "ripped" look, but I just can't seem to melt off that extra layer. I am looking for a program that will chisel rather than load. I am pleased with my current size, I want definition."
Diet
The first and most important thing to do is to examine your diet. If you have a problem with definition, then you need to increase your protein and decrease your fat and carbohydrates. The Zone recommends 40-30-30 (carbohydrates, protein, fat). I would suggest that you eat at least 1 gram of protein per pound of body weight. How badly do you want the "ripped look"? Without the proper diet all the exercise in the world won't help you get lean.
The hardest aspect of bodybuilding is changing your eating habits! |
Aerobics
Some people lift weights properly and eat well, but they still can't get ripped. The problem is that they are consuming too many calories or they are not burning enough calories with their aerobic and bodybuilding programs. If you fall into this category, then please read the aerobics section. The most notable adaptations accompanying aerobic training include:
|
|
|
|
|
|
|
These are some of the many good reasons to do aerobics, and remember that aerobics will reduce your body fat, and thus allow the underlying muscle to show through (the ripped look).
There are many ways to get in your aerobics. If you like a particular sport, then do that sport at least three times a week for about an hour. If you don't play a particular sport, then try to walk or jog or do an indoor aerobics exercise such as the treadmill, exercise bike, stepper, TaeBo, etc.
Click here to see the aerobic routines
Weight Training for Definition
Now that you have adjusted your diet and have begun an aerobics program, it is time to make a few changes in your workout. However, it will be diet and aerobics that make the most impact on your muscularity.
- Try to include exercises that will work you hard aerobically such as heavy breathing squats and the clean and press.
- Increase your total volume. Do between 15 - 20 reps per exercise, and strive to do at least 6 sets per muscle group.
- Increase your ab training to 3 or 4 days a week. Do at least three different ab exercises. Do about 4 sets of 20 per exercise.
- Reduce your rest interval between exercises to about 30 seconds or less.
- Consider circuit training. Click here to see the circuit training routine
- Train more frequently - 4 to 5 days a week.
