Archive for February, 2010
February 26th, 2010 | 
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How To Get Ripped Fast
Ok, so you want to get ripped, not just big. You want all your muscles to stand out. You want definition. But since no one wants anything slow these days, you also want to how to get ripped fast. That is what this post is all about, helping you achieve that goal. But there are different ways of doing this depending upon your body type.
If you are big, bulky and strong and have been lifting on a regular basis, your focus should be on losing the fat that is covering up your muscles. Weight training can burn a lot of calories. So you want to add more sets into your workout routine so that you are spending anywhere from one to one-and-a-half hours in the gym. Add some more isolated exercises and exhaustion sets to burn even more calories. Split your workouts over about five days. Increase your cardio to about 5-7 days a week. This is how to get ripped fast with a workout if you are bulky.
If you are skinny. You don’t really have any fat to lose. So your focus should be on bulking up. You don’t want to spend as much time in the gym. You should spend less than 45 minutes and no more than 3 times a week. Your goal should be to stimulate muscle growth and then get out of the gym. Stick to compound exercises with heavy weights and low reps. Don’t add extra isolated exercises or exhaustion sets. Cardio exercises should be for cardiovascular health only and not for weight loss so keep them down to 2-4 times a week for no more than 30 minutes at a time. This is how to get ripped with a workout if you are skinny.
Now as far as nutrition is concerned, if you are bulky, the first thing you want to do is find out what your basal metabolic rate (BMR) is. Your BMR is how many calories you burn when you are at rest. A quick and easy way to determine this is with the handy BMR calculator on the left hand column of this page. What you want to do next is consume at least 500 fewer calories every day then your BMR but do not exceed 1000 fewer calories. If you consume too few calories, your body will go into starvation mode and slow down your metabolism plus you might lose muscle mass along with the fat and you definitely don’t want that. This is how to get ripped fast with nutrition if you are bulky. An excellent resource for what kind of foods are best for burning off fat is Tom Venuto, who painstakingly listed tons of different foods, how many calories they have and how well they burn fat. You can find out more about his program by CLICKING HERE.
If you are skinny, you want to start bulking up and eating more. You want to consume about 15 times your body weight in calories every day. You want to be consuming about 1 to 1.5 grams in protein for every pound of your body weight and you should consume about twice as many carbs as protein. This will give your muscles the fuel they need to grow. This is how to get ripped fast with nutrition if you are skinny. And again, one of the best resources about which foods will help you bulk up is Tom Venuto who has built a thorough list of the foods that will help your muscles grow and you can find out more about his program by CLICKING HERE.
Disclaimer: The information provided on this website is presented for entertainment purposes only. It is not professional advice of any kind or a recommendation to act. The owners of this website will not be held responsible for any injuries, damages or loss that may result from the use or misuse of any information contained herein. Always consult with a physician before undertaking any diet or exercise program. All visitors to this website are solely responsible for their own actions and assume all risks involved. In order to keep this information free, this website receives compensation from the purchase of some or all of the products or services that it links to.
Posted in how to get ripped fast | 
Tags: basal metabolic rate, bmr, bmr calculator, how to get ripped fast, muscle mass, protein, ripped muscle | 
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Ripped Muscle Secrets
At the time of this writing, we are about half way through winter and what most bodybuilding enthusiasts are thinking is that spring will be here before we know it. That means beach weather. That means less clothes. That means showing off all the hard work they put in at the gym that right now is . . .covered in an ugly layer of winter and holiday fat. If you go to the gym on a regular basis, you are of course, interested in improving your health but more than likely you are mostly there to improve your appearance. So naturally, you are looking for the fastest way to get rid of that holiday fat so that you can be ready for that springtime “gun show” with that ripped muscle look you always see on the cover of the fitness mags. That’s what this article is all about.
First of all, let’s dispel a big myth when it comes getting that ripped muscle appearance. This involves the crazy idea behind lightening the amount of weight and increasing the amount of reps. There is a widely accepted theory that you use heavy weights and lower reps to bulk up and get bigger muscles but when you want to get that ripped muscle look, you use lighter weights and go for more reps. This supposedly sculpts the muscle for more definition. This is absurd. You can’t shape muscles with weight lifting, you can only make them stronger and help them grow bigger. Using lighter weights with more reps only fatigues the muscles which does nothing to strengthen them or stimulate growth and it certainly doesn’t give them a more defined look. All you get from that kind of workout is a nasty burning sensation from the built up lactic acid that some misguided folks associate with proof that it works.
All you can accomplish with weight lifting, (heavy, low-rep weight lifting, that is) is muscle growth. In order to get that ripped muscle look, you need to lose the layer of fat that is covering them. You can accomplish this with cardio training and proper eating. Cardio training helps to an extent but it won’t get the whole job done. Plus, if you do too much of it, in can reduce the amount of muscle growth. The problem with the cardio idea is that a lot of would-be bodybuilders think that if they do cardio on a regular basis, they can eat all they want and as much as they want. But cardio training only burns so many calories and if you are taking in more than you burn, you can forget about that ripped muscle appearance. The key is to find out what your base metabolic rate is (that’s how many calories you burn when your body is at rest) and consume at least 500 but not more than 1000 calories less than that. This is the prime target for getting that ripped muscle look as soon as possible without reducing muscle growth. The most comprehensive guide to accomplishing this that I have seen is by Tom Venuto. If you are serious about getting that defined body, you owe it to yourself to CLICK HERE.
Disclaimer: The information provided on this website is presented for entertainment purposes only. It is not professional advice of any kind or a recommendation to act. The owners of this website will not be held responsible for any injuries, damages or loss that may result from the use or misuse of any information contained herein. Always consult with a physician before undertaking any diet or exercise program. All visitors to this website are solely responsible for their own actions and assume all risks involved. In order to keep this information free, this website receives compensation from the purchase of some or all of the products or services that it links to.
Posted in Ripped Muscle Secrets |
Tags: body building, bodybuilding, fitness, get buff, get ripped, get shredded, health, muscle, muscle building, ripped muscle, weight lifting |
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Six Pack Workout
So you go to the grocery store and there they are. The ab models. They’re on the front cover of every fitness mag. They got the obligatory smug look on their face as they proudly display chiseled abs that look like they were carved by Michelangelo. Underneath the pic is the catchy subtitle saying something like: “Get Rock Hard Abs In Time for Summer”. So you buy the mag imagining all the while being at the beach with your shirt off and all the admiring looks. But when you look at the six pack workout they are promoting, it is this complicated regimen of upper ab exercises, lower ab exercises, leg lifts, ect. The routine takes about half an hour. But you follow it religiously because you want those admiring looks at the beach. But after a month, your abs still resemble those on Winnie the Pooh. The purpose of this article is to debunk some of the six pack workout myths and put you on the right track to putting a smug look on your own face while you show off your own ripped abs. And don’t miss the big secret at the end.
First of all, when you see a defined abdomen, you get the impression that it is made up of several different muscles. There are upper abs, lower abs, in- between abs and they all require different exercises for each group. But in reality, the abs clinically known as the “Rectus Abdominis” is simply one muscle. And that one muscle performs the same single action that all muscles do. It contracts. You can’t work out half of any muscle. You work out all of it or none of it. So forget all about the idea of working out different segments of your stomach muscle. It’s just a waste of time. The most effective six pack workout really only requires one simple action.
So what is the best single action for the proper six pack workout? Well, it’s not leg lifts or knee raises. All these exercises do is work the stabilizing function of the abs. Your ab muscle resists the strain on your back from the hip flexors as you raise your legs or knees. This action feels like it is working your abs well because the lactic acid that builds up under the strain produces a burning sensation. But this exercise only fatigues the muscle, it doesn’t build or strengthen it.
The most affective six pack workout is one that contracts the muscle. The most effective exercise that accomplishes this goal is a modified version of the old fashioned sit up known as “crunches” . What makes sit ups obsolete is the fact that your abdominal muscle is fully contracted when your shoulders are five to six inches off the floor. Going further up than this does nothing for you. So the most time-saving, effective exercise you can do is crunches that only raise your upper body five to six inches off the ground.
But now for the big secret . . .
Doing crunches consistently will definitely get make your stomach muscle hard and bumpy. But those abs will never be seen if they are covered by a layer of fat. And you can keep doing your six pack workout until the end of time and not get rid of it, despite what the ab-gadget commercials say. You have to burn off that fat with a combination of cardio and even more importantly, eating the right foods. No one that I know of has put together a more comprehensive cardio and diet regimen than Tom Venuto. If you are serious about getting chiseled abs, you need to see what he has to say by CLICKING HERE.
Disclaimer: The information provided on this website is presented for entertainment purposes only. It is not professional advice of any kind or a recommendation to act. The owners of this website will not be held responsible for any injuries, damages or loss that may result from the use or misuse of any information contained herein. Always consult with a physician before undertaking any diet or exercise program. All visitors to this website are solely responsible for their own actions and assume all risks involved. In order to keep this information free, this website receives compensation from the purchase of some or all of the products or services that it links to.
Posted in Six Pack Workout Secrets |
Tags: abdominal, abs, body, body building, bodybuilding, build muscle, Calories, chest muscles, diet, Diet meals, Diet Shakes, Fat, fat cells, fitness, healthy weight loss, idiot proof diet, lose 10 pounds, lose fat, lose ten pounds, lose weight, Low carb diet, massive muscle growth, muscle, muscle building, pounds, ripped, rock hard, six pack workout, special diet, weight lifting, Weight Loss, weightloss |
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The information provided on this website is presented for entertainment purposes only. It is not professional advice of any kind or a recommendation to act. The owners of this website will not be held responsible for any injuries, damages or loss that may result from the use or misuse of any information contained herein. Always consult with a physician before undertaking any diet or exercise program. All visitors to this website are solely responsible for their own actions and assume all risks involved. In order to keep this information free, this website receives compensation from the purchase of some or all of the products or services that it links to.
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