My name is Raza and I’m a 32 year old father of 2 young boys and have been using these tips for the past few months. I’ve seen a lot of changes in my body. It took me years of research to figure all of this stuff out, so I’m sharing it with other busy guys like me. I’m not a pro bodybuilder or competitive power-lifter, but I show you the scientific techniques they use to build strength and get ripped.
I have a full video that goes into all of this in much more detail on how to get ripped on the next page, so be sure to check that out as well.
Tip #1: Eat Your Carbs
Lots of diets treat carbs like enemy #1, but your body needs them to stop muscle loss, fuel your brain and muscles, and keep your fat burning hormones in check. On top of that, 1 gram of carbs holds 3 grams of water, so while cutting carbs will help you lose weight in the short-term, it’s mostly water weight, not fat. To get ripped, you have to do the right kinds of exercises that “soak” up the carbs and use them to build muscle. You also have to know which kinds of carbs to eat and the best time to eat them.
Recklessly cutting carbs is a common nutrition mistake lots of people make. Although carbs have been vilified over the past 10 years, they are a key macronutrient, which in addition to the proper amounts of protein and fat will help you build a powerfully ripped body. Understanding the science behind how your body uses carbs to fuel muscle, and when it’s better to eat carbs (and which kind) is critical if you want to get ripped. In fact, cutting carbs from your diet could actually make it harder for you to get the lean and ripped body you want and force your body to breakdown your muscle for energy! So carbs are critical, you just have to know when to eat them and what kinds to eat.
Hint: Processed, refined, and sugar-laden carbs are the ones you want to avoid, whereas complex, slow-digesting carbs are critical for muscle growth.
Tip #2: Do Resistance Training
In order to get ripped, you need to do some sort of resistance training: free weights, body weight exercises, weight machines, bow-flex, etc. Resistance training is critical to getting ripped because it helps you build lean muscle, burn calories, and trigger the proper neuroendocrine responses to create testosterone and human growth hormone, which will help you melt body fat and trigger your body to build lean, strong muscle.
You want to focus on full-body, compound movements, done with the right weight at the right tempo.
Classic “bro science” spewed in gyms across the country is where many people think that they have to lift high repetitions to get lean and ripped. In fact, it’s quite the opposite. Lifting high reps of lighter weights actually has the potential to make you bigger, but not necessarily more defined and “cut”. Building muscle is about lifting the right weight for the right number of repetitions. Getting ripped is about diet and strategic cardio.
Tip #3: Don’t Overdo Cardio
Cardio is a great tool for getting lean, but doing too much of the wrong type of cardio will leave you looking flabby and sickly, not lean and muscular; this has to do with your hormones. Excessive cardio burns through muscle tissue and creates the stress hormone cortisol, that further erodes muscle and causes your body to pack unwanted fat. On top of that, if you’re already lifting weights, doing too much cardio prevents your body from recovering properly, which only causes your body to produce more cortisol, and halts your fat-burning hormones.
You need to do the rightkinds of cardio. Bouts of “low and slow” cardio are not nearly as effective as quick, short bursts. Long bouts of slow cardio can actually cause your body to release stress hormones that cause your body to break down muscle and store fat. Doing the right kind of cardio at the right intensity, for the right duration WILL get you ripped. The good news is that you don’t need fancy equipment like expensive elliptical and treadmill machines. I’ll show you how to use a simple jump rope or bodyweight exercises to burn more calories and trigger greater fat-burning hormones to get you the lean, ripped muscle you want.
There are two philosophies for cardio: if you lift lighter weights, you can do more intense cardio (for short durations), if you lift heavy weights, then you can do light and easy cardio (for longer durations). But don’t overdo it.
Tip #4: Eat More Fat
Eating fat does NOT make you fat. Eating too many calories makes you fat… that’s a scientific fact. For men, fat and cholesterol is critical to producing testosterone. People who cut fat out of their diets have weaker immune systems, and are generally not at optimal health. On top of that, fat sends a signal to your brain that you are satisfied, so eating the right kinds of fats will help you control hunger. If you cut out fat, you’ll always have hunger cravings, and mostly likely satisfy them with high-carb, high-sugar snacks like donuts, cookies, cake, etc.
Just remember that 1 gram of fat has 9 calories whereas 1 gram of protein or carbohydrates has only 4 calories. So eat your fat, but be mindful of the total calories you’re consuming.
Tip #5: Drink Enough Water
Water is critically important to getting ripped. Drinking water suppresses hunger, regenerates skin, and helps detoxify your liver. That’s so important because your liver is the #1 organ that burns fat in your body. If you are dehydrated, and eating a poor diet, your liver is not working at peak function, meaning you won’t be burning as much fat as you’d like. Your body is 60% water, and lots of things can cause your body to hold on to water; eating carbs (because 1 gram of carbs holds 3 grams of water), fat cells are 25% water, even muscle is mostly water. That’s why you shouldn’t solely rely on the scale to track your fat loss progress. The trick to get rid of this excessive water weight is to drink more water!
Try to drink 2-3 liters of water a day. Just use a re-usable water bottle and add lemon juice to add flavor and further help detoxify your liver. Drinking ice cold water boosts your metabolism and causes you to burn more calories also.
Cool Tip: Check out the cool app I created below that tells you how flavored, sugary coffee from big coffee houses makes you. Stick to plain coffee, green tea, and lots of water if you want to get ripped.
Tip #6: Harness Your Hunger
The next time you’re hungry, resist the temptation to reach for a donut, candy bar, or bag of chips. The reason is that hunger causes the body to release a hormone called ghrelin. MIT researchers found that ghrelin controls to production of human growth hormone (HGH). HGH causes your body to burn fat and preserve muscle mass. This finding is behind the “intermittent fasting” trend that’s becoming popular these days. Whereas in the past the fitness industry preached eating 6 small meals throughout the day to prevent muscle loss, science proves that not eating 12-16 hours keeps insulin levels low so your body can burn fat, AND causes your body to maintain your hard-earned muscle.
If you don’t watch what you eat and workout you won’t get ripped. Everyone knows that. But the missing ingredient that many people completely ignore is the role of hormones in building muscle and losing fat. If you ignore the effects of hormones, you’ll be spinning your wheels, working out and dieting for weeks wondering why you still don’t have the body you want.
Too much of this one hormone will make your body start packing fat. Too little of another hormone and you’ll be constantly eating but never feeling full. And not enough of this one hormone and your body will not build new muscle. So yes diet and exercise are important, but understanding the science to make diet, exercise, and rest trigger the right hormonal responses will get you lean and ripped faster. (Hint: the answer has to do with rest)
As for dealing with hunger, drinking black coffee works amazingly well. Follow this period of ”intermittent fasting” with the proper workout, and you’ll be able to eat a large, satisfying meal which fuels muscle growth, and allows you to drop body fat, to get that lean, ripped look you’re after.
Tip #7 : You Really Do Have to “Confuse” Your Muscles
“Muscle confusion” is a popular term these days, and for good reason. The human body is incredibly resilient. But if you don’t progressively challenge it, your body will not be forced to grow. This means you have to periodically and consistently change your workouts to keep your body in a state of growth and adaptation to the new stresses placed upon it. In fact, “muscle confusion” is the trendy term that weight lifters have been calling “periodization” for years.
But understanding the exact variables that you need to tweak is critical.
Tip #8: Lift Weights Explosively
A common myth is that lifting weights slowly gets you more muscular. Research has shown that lifting weights explosively results in greater energy expenditure and recruitment of more muscles. For example, researchers at the University of Alabama studied two groups of weight lifters. The first group lifted using a 5-second up and 10-second down tempo, the second group did 1 second up and 1 second down. The faster group actually burned 70% more calories and lifted 250% more weight than the slow lifters. So focusing on lifting explosively can help you build lean, ripped muscle.
This is a given, but you have to figure out your daily calorie intake. This is done by figuring out your Basal Metabolic Rate and adding in an activity multiplier. There are tons of calculators out there, but MyFitnessPal.com has a pretty good one. Then it’s just a matter of intermittent fasting (skipping breakfast and sticking to your macro ratios) This means eating the proper amount of protein, carbs, and fat.
I’m a busy 32 year old father of 2 young boys andwork in IT at a major Chicago hospital (that’s why I’m wearing a pager, LOL)
Like most 30-something guys with kids, I have a very busy life. Here’s my typical day: An hour-long commute to and from work. Helping my 5 year-old with homework. Giving the kids baths. Putting them to bed. Doing dishes. Hanging out with the wife. And going to bed.
I love working out and used to be heavily involved in martial arts. But I just couldn’t keep it up with this crazy schedule.
I’ve been wanting to get back in shape for quite a while, but never had the time to go to the gym consistently.
Once I hit 30, I was terrified that I would get the dreaded “skinny fat” body type. You know what I’m talking about. Skinny body with a pot belly.
I wanted to get my lean, defined, and muscular body back, but not having enough time was my biggest excuse.
Truth is, I mentally gave up.
I still wanted to get ripped, but it didn’t seem like it was going to ever happen. Because I didn’t think I could fit it into my schedule…
I know for a fact that lots of guys can relate. So did a lot of research and came up with a list of scientific workout tricks busy guys can use to get lean and ripped as fast as possible.
As far as workouts to get ripped, there are tons of great options out there. There are:
There are very intelligently programmed training protocols and have been used by tens of thousands of guys around the world.
The truth is that no matter what you choose, you will see your biggest strength and muscle gains in your first 6-12 months of training. This is a golden opportunity for you, so take advantage of it. Intermediate and advanced lifters never see the gains that you will see as a complete beginner. You’ll get good results if you focus on cutting fat first and then adding muscle.
So in writing this guide, I wanted to share a workout that I personally used to start getting lean and muscular in a very short amount of time. I also wanted to share a workout that you could do right from home if you needed to, because I know how hard it can be to get to a gym.
Done For You: I wanted to share something that is “done for you” so you don’t have to over think it
Less Is More: It follows my philosophy of “less is more” so you can utilize your time in the most effective way
No Gym Required: I wanted to give a workout that you can do at home. I have 2 young kids and don’t always have time to go to the gym. All you’ll need is a pullup bar and pair of adjustable dumbbells
If you want to get ripped, you have to focus on compound movements that incorporate multiple muscle groups. That means no isolation movements like biceps curls, calf raises, crunches, etc. They just aren’t effective at building lean muscle. Think about it, full-body functional exercises mimic the way your body works in everyday life: squatting, pushing, pressing, pulling, etc. Done correctly, they burn more calories and recruit more muscle fibers, meaning you build more muscle.
With that said, here are the 8 exercises you need to do to get ripped:
Doing these exercises (or variations of them), with challenging weights at the right level of intensity will get your body lean and muscular.
Video: Here’s a quick video presentation that goes into more detail about this. It also explains the full manual I’ve created for busy guys that want to get lean and ripped fast.
So here’s a workout you can do right now. You want to do it for 3 weeks straight. When you do it, keep this in mind:
Within 15 days, you WILL see and feel a noticeable change in your physique. And you’ll be motivated to eat right and keep up with the program.
Barbell Squats x 8 (135 lbs)
Dumbbell Press Ups x 8 (45 lbs per dumbbell)
Burpees x 8
One Arm Dumbbell Power Snatch x 8 (45 lbs per dumbbell)
One Arm Dumbbell Push Jerk x8 (45 lbs per dumbbell)
Box Jumps (or Squat Jumps) x 8
Romanian Deadlifts x 6 (45 lbs per dumbbell)
Dumbbell High Pulls x 6 (45 lbs per dumbbell)
Lunges w/ Alternating Dumbbell Presses x 6 (45 lbs per dumbbell)
Dumbbell Hang Clean and Squat x 6 (45 lbs per dumbbell)
Go to www.BodyBuilding.com/exercises if you don’t know how to do any of these. They have amazing videos on that site.
As far as the 12 foods I always keep on hand, these can be gotten anywhere (I get them from Trader Joe’s mostly) and are extremely inexpensive. I keep these with me in the fridge at work. They help me stay lean and they keep me full:
**Science Fact: You can’t out train a bad diet. The best workout plan in the world will not get you the lean, muscular physique you want unless you’re eating the *right* things.
What you eat needs to help you burn fat, build muscle, and control your hunger at the same time.**
I also try to bring steak, chicken breast, or lean cold cuts with me to work as much as I can.
Here’s a free app I created showing people just how many calories are in their favorite coffee drinks. Stick with plain coffee as much as you can. This will SERIOUSLY help you cut calories.