Energia Fitness

Click here for a cover model body

Obviously getting ripped fast depends on how much body fat you need to lose and how quickly you need to lose it. If you are 30lbs or more overweight then getting ripped fast for you is going to take some time and I would measure this in months. However if you just need to lose the last 5-10 pounds of body fat to give you that coveted ripped look then this can be achieved in a matter of weeks.

The two main factors to make this happen are your diet and the intensity of your training.

In my opinion to get ripped fast nutrition is the most important factor. There is a well known Fitness mantra that states “Abs are made in the kitchen and not in the gym” and from my experience this does ring true. For most people when looking to reduce body fat to get that ripped lean look this is the area that they struggle with.

Going to the gym and having a workout is for me the easy bit as this is a time measured event that you can schedule into your daily life that gives a great sense of satisfaction and feeling of wellness. On the other hand eating a consistent clean diet when all around you is temptation is very hard and unless you are seeing great results not very rewarding.

However it is this factor that separates the people with an ok body and those with the cover model physique. To get ripped fast you need to be eating a very restricted diet that is measured carefully in terms of amount of calories. It is no good just eating healthy foods if you are eating too much of them because you won’t be able to lose fat. Effective fat loss is all about creating a negative energy balance by using more calories than you consume thereby forcing your body to burn more fat to top up this deficit. For getting ripped fast basic nutrition guidelines are:

1.Whole, unprocessed organic foods, as close to their natural state as possible

2.High nutrient density food instead of nutrient deficient or “empty calorie” processed foods

3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrate. A reliance on grains is very prominent in the modern diet.

4. Moderate amounts of high quality protein at each meal

5. High fibre intake to help appetite control and glycemic control (maintaining more balanced blood sugar)

6. Don’t neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance)

Once you can gain control over the aspects listed above, everything else usually works itself out in your diet. Also by eating this type of diet it can help bring people naturally back to the proper amount of food they need each day without having to worry about counting calories etc.

The second main variable for getting ripped fast is of course exercise. I don’t think I have ever met anybody with with a great body who has achieved this by diet alone. However when doing your training it is important that you are doing the correct type of exercises and at the right intensity. It is no good just going to the gym or out for a run/walk if you aren’t even going to break into a sweat it just won’t happen.

Start Training with the same intensity as Rocky!

1) Focus at least 90% of your workout time on high intensity combination’s of full body multi-joint exercises such as deadlifts, squats, lunges, clean & presses, pull-ups, pushups, dips, bench presses, overhead presses, and upper body rows and pulls. For the other 10% or less of your workout time do direct abs training.

2. Focus your “cardio” efforts on shorter duration variable intensity interval training. If working out in a gym I would perform this type of training on a treadmill, bike, rowing machine and if there is one a punch bag (In my opinion the best cardio going!). If training outside experiment with wind sprints, hill sprints, stair sprints, jump rope, and other forms of higher intensity training you can think of. Try no to rely on the long duration, steady-pace boring traditional cardio that we tend to associate with fat loss.

However this type of training isn’t for everybody and if your just starting out I would recommend building up your fitness levels before attempting to work at this level.

As you can see getting ripped fast is not easy but can be done if you can maintain a disciplined approach and be willing to get out of your comfort zone. Set the goal and do the work you will not regret it!

This entry was posted on Saturday, December 12th, 2009 at 3:45 pm and is filed under Fat loss and Fitness Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.