If you are looking at how to get ripped with limited time, then we first must explore the science of how your body will get toned. A good physique is solely predicated on body composition, or muscle to fat ratio. When you focus on gaining muscle and burning body fat efficiently with minimal stress involved (stress increases cortisol and decreases testosterone), you will achieve the physique you want. To understand the concept of building muscle and burning fat and fitting it all in a busy schedule, we must first explore the roots of physique building to understand the concept of building muscle and burning fat in the least amount of time and fitting it all into your busy schedule.
When you ask a bodybuilder, “How do you get bigger?” they will tell you to eat more and to eat more often. In fact, many of the top bodybuilders created a diet plan in their early stage of mass building that required them to eat 12 times a day. They would eat over 6,000 calories and each meal might consist of as much as 50 grams of protein. They might consume as many as 400 grams of carbohydrates each day. They would consume the carbs during the beginning of the day and tapper off so that the last meals of the day would be zero carbs. The muscles recover and grow while you sleep and because muscle is metabolic they burn calories while. Adding muscle reduces body fat.
Now you have to keep in mind that these massive muscular guys are training 2-4 hours or more each day and their intense workouts burn a lot of fuel. The other undisclosed fact is that most of these massive guys are taking body building drugs that are illegal and expensive. This is not to take away the absolute drive and intensity required to be that big. It is a lot of work and requires a great deal of planning and knowledge. It’s not cheating if everyone is doing it, but it has its risks. Today it is becoming more fashionable to be ripped instead of massive. I am in favor of this trend because a leaner body is healthier. Being massive puts a great stress on the body both internally and externally. Keep in mind that the drugs are illegal because they pose health and safety risks.
How does a person who is bulky or has a higher body fat percentage get ripped without losing muscle? This is a great question and one that requires knowledge of your metabolism and some basic nutritional science. You must slowly drop the carbohydrate intake of your weekly diet and watch the mirror. At this point it is not about body weight. Start by reducing your daily carb intake by 20-30 grams and a 500 per day calorie drop. If you are maintaining an animalistic training program and you see your vascularity going down and your muscles flattening you may need to up the carbs and calories just a bit or reduce the physical workout so that you are not cannibalizing muscle. The delicate balance prevents the burning of muscle for energy or you will look like a marathon runner. You could consider rotating your carb intake by going low carb 2 days and high carb 1 day. The low carb days could be limited to 30-40 total grams followed by a 300gram carb day. The third day bump shocks the body.
The best way to get ripped is to do very intense cardio training that recruits the fast twitch muscle fibers. Depending on how hard you train the muscles with weights you should add cardio for 28 minutes twice a week. We recommend high intensity sprinting.
Let me give you some science for weight loss, but keep in mind that this applies generally to the average man or woman with an average metabolism. If you are extremely muscular, thin or obese and have either a fast or slow metabolism; the numbers need to vary.
Your calorie limit tells you how many “NET” calories you need to consume each day to maintain your current weight. If you consume more, you’ll gain weight. If you consume less, you’ll lose weight. Why is this important? This is the number we all need to know if we are serious about losing or gaining weight. Once you know this number you can make smart eating decisions that will help you reach your goal.
To stay healthy: first thing is to determine how many calories you should eat each day. Take your daily calorie limit and subtract 500 to 1,000 calories, depending on your goal. You can achieve this difference by eating fewer calories or burning those calories or both. Reducing 500 calories each day is equal to 3,500 calories a week. Keep in mind that 3,500 calories is equal to 1 pound. A reduction of 1,000 calories per day is an accelerated weight loss plan.
You can have any result you put your mind to. The champion mind set is one that does whatever it takes to win. What is it that you want? If you want a lean ripped physique, you can achieve it if you believe you can and are willing to do the work. It takes knowledge. Those massive body builders have incredible drive, genetics, and knowledge. The average person only needs to follow a simple program that balances muscular development, cardio exercise and a dietary program that works with a simple budget and limited amount of time. We are goaled to get ripped not becoming Mr. America!
Your exercise plan can be long and slow or short and intense. If you have limited time, intensity is the way to go. For the fastest workout plan to lose weight, check out The 28 Minute Workout, whcih has the diet and workout plan created in 5 illustrated books. If you want a plan to follow that will get you to your goal then purchase The 28 Minute Workout.