Tuesday, January 8, 2013

How to get Ripped and Cut

Try this Program to sharpen the look of your body Fat loss factor

how to get ripped 1 How To Get Ripped & Cut: Definitive Guide
While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped.
There is a massive amount of confusion about how to get a ripped physique. It’s not about a specific exercise program, or diet as many would have you believe, and it’s not magic.
I wanted to create this guide for you as an honest, no B.S. resource so you can understand the key elements to help you achieve a ripped, cut physique.

Why should you listen to me?

I’ve achieved a ripped physique (photos on this page are of me) and helped guys with even “bad” genetics get ripped too. As the owner of a personal training and nutrition counseling practice, I’m constantly trying new workouts, reading the latest and greatest research on nutrition and exercise, and speaking with natural bodybuilders, nutritionists, personal trainers, and anyone else with a keen interest in physique transformation.
So here’s a definitive guide to getting a ripped physique that I’ve been wanting to share with you. I hope you enjoy it.

How Ripped is Ripped?

The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles.
What is the body fat level you need to get ripped?
In my opinion, anything under 7% body fat for a man is ripped. For more information on body fat percentages, check out Body Fat Percentage Chart: How Lean Should You Be?

Are You Sure You Want to Get Ripped?

When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. Getting ripped is an extreme pursuit that requires extreme focus and dedication. There is no way around it. In addition, getting too ripped comes with health concerns. I’ve achieved around 3.5% body fat once in my life, and while I was very happy with how my body looked, my face was extremely gaunt and it looked like I was starving to death. I’m taking a wild guess that wasn’t very healthy.
So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. For me, I can maintain 6-7% body fat while feeling great and looking healthy, but it’s still walking a tight rope.
Finally, the whole idea of an extreme physique opens up a can of worms regarding body image. I’ve gotten ripped as a hobby, out of curiosity, and I really like the look, but I hope you don’t feel any more, or less of a man if you do, or do not achieve a ripped physique.

Get Ripped Step #1: Overcome the Mental “Weight” Hurdle

how to get ripped 2 How To Get Ripped & Cut: Definitive Guide
One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. What do I do?”
This question tells me many guys (1) may not understand the basic arithmetic of getting ripped, (2) are too concerned about the scale and not body fat percentage, which is what it’s all about and (3) overestimate how much muscle weight they can naturally add to their frames (See: How Much Muscle Can You Gain Naturally?). Sadly, too many guys are doomed from the start!
Let me give you an example:
Let’s say there’s a guy Mike who weighs 180lb at 15% body fat and he wants to get ripped. What does Mike need to weigh in order to get a ripped physique (6% body fat), assuming he keeps the same amount of muscle?
The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. You can also use the Ideal Body Weight Formula to arrive at the desired weight as well:
how to get ripped 3 How To Get Ripped & Cut: Definitive Guide
The Answer: 163lb
Most guys with a few years of lifting experience have an LBM (a.k.a. lean body mass – everything in your body besides fat, including bone, blood, organs, and muscle) of 145lb. How do I know? Well, because I have data on tons of clients and it’s the magic number for the amount of muscle on the average guy who is 5’10, or 5’11”. If you have 145lb of LBM, that would imply you would need to get your body weight into the 150′s to look truly ripped. In the 2 photos on this page, I weighed 165llb with an LBM of 155lb, which is above normal LBM for my height because I’ve lifted for many years.
The build most guys want (it’s like the standard of ripped) is looking like Brad Pitt in Fight Club. From what I’ve read, he was 155lb for that role. To hammer this discussion home, even a natural bodybuilder (no steroids) at contest time is around 175lb, and that’s a bodybuilder! If you don’t want to look like a bodybuilder, but want a less bulky physique, you must overcome the mental weight hurdle. Again, it’s just basic arithmetic.
If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle. The leaner you become, the more defined and muscular you become as well, which makes you look bigger. So the first step towards getting ripped is understanding the arithmetic, dispelling any myths of gaining muscle you may believe, and focusing on losing as much body fat as possible while retaining your LBM.

Get Ripped Step #2: Create Your Nutrition Spreadsheet

how to get ripped 4 How To Get Ripped & Cut: Definitive Guide
Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge.
While energy balance does not perfectly describe the fat loss process because of hormonal considerations, it works well the vast majority of the time. What I mean by energy balance is you must eat less calories than you burn, or you don’t have a shot at losing fat. It’s that simple. If you would like to learn more about target calorie intake, you can check out this article (See: How many calories should you eat to lose weight?) .
The leaner you become, the trickier this energy balance. Fat can be very stubborn, so you really have to nail the target calories you are eating. Can you get ripped without tracking your calories? Possibly. But every serious physique competitor in the world knows EXACTLY what they put into their bodies, which includes:
1) Number of Calories (most important)
2) Macronutrient Breakdown (protein, carbs, and fat grams) of each meal/snack and each day
3) Timing of Calories (when the calories are eaten, a controversial topic like everything else)
As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack. Then, you create percentage breakdowns of protein, carbs, and fat for each day, which is called the macronutrient breakdown. Depending on who you ask, you will get wildly different breakdowns of what is optimal for fat loss.
Some believe the protein, carb, fat breakdown respectively should be 40, 40, 20 (high carb, low fat) some believe 30, 20, 50 (low carb, high fat), and others 30, 50, 20 (moderate carb, low fat).
I personally create one spreadsheet, but feel free to create a few. I strongly prefer creating a spreadsheet over counting calories all the time, which is just too tedious. Once you are ripped, you don’t need this spreadsheet anymore, nor do you need to count calories. But I will emphasize if you are serious about getting ripped, this spreadsheet will prevent you from spinning your wheels.

Get Ripped Step #3: Choose Your Strength Training Method

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While every fitness program with an infomercial is going to tell you their system is the best (P90x for example), I can tell you the truth about all these various exercise methods. They are overrated.
Here’s the truth:
You can get ripped powerlifting
You can get ripped doing circuit workouts
You can get ripped using bodybuilding workouts
You can get ripped doing bodyweight lifting workouts
You can get ripped doing kettlebell workouts
Do you know what all these workouts have in common? They are all based on strength training. Strength training is the key (in combination with ample protein intake) to help you retain your muscle as you are shedding fat.
What specific type of strength training should you do? Do what you can sustain is the simple answer. They all work. I would give you the general guideline that strength training at a fast pace is what I’ve found to be the most efficient of all, along with a focus on compound movements involving large muscle groups. In addition, depending on your results, you may have to create more progression in your workouts to shed the extra layer of fat. These fast pace, efficient workouts are the foundation of my 8-Week BuiltLean Program.
Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential.

Get Ripped Variable #1: Carbohydrates

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What you see all the time is “nutrition” experts pontificating about the right number of carbohydrates to eat, and what types of carbohydrates are allowed. I want to impress upon you the deep flaws with the “one size fits all” approach to nutrition. It may come as a shocker to these nutrition experts, but everyone is different. We all respond differently to food.
What I’ve found is that carbohydrates is a variable in the getting ripped equation, which depends on your genetics. Some people (myself included) do much better on a moderate carbohydrate, even high carbohydrate diet, while others drop fat like it’s going out of style with a lower carb approach.
The delicate balance is that for some, eating too many carbs halts fat loss because of increased insulin. On the other hand, too few carbohydrates may have you dropping hard earned muscle, which is obviously undesirable. I’ve tried the more extreme Paleo/Ketogenic low carb diets in the past and the results were awful.
If you have carried excess weight your entire life, my guess is lower carb may be effective, but this is a variable you ultimately have to play with.

Get Ripped Variable #2: Cardiovascular Activity

how to get ripped 7 How To Get Ripped & Cut: Definitive Guide
Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics. I don’t have to do any cardio to drop body fat, but some people must hit the cardio hard to get rid of that last layer of fat. In fact, most physique competitors do an hour of cardio twice per day (morning and evening) before competitions, in addition to strength training 3-5 days per week.
While I didn’t cover all the minutiae for how to get ripped, if you focus on the key elements I outline above, you will be able to achieve the very rare “ripped” physique.
Best of luck in your quest and let me know what you think of this article by leaving a comment below.
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original post at: http://www.builtlean.com/2011/05/11/how-to-get-ripped-and-cut/

Finding the right program for lossing weight was hard for me, but then i got Introduced to the FAT LOSS FACTOR. Id have to say the best program to lose weight fast!

Sunday, January 6, 2013

How to lose belly fat

Try this Program to sharpen the look of your body Fat loss factor

How to Lose Belly Fat and Get a Flat Stomach7.5 out of 10 based on 291 ratings
Rating: 7.5/10 (291 votes cast)

Best In Fat Loss:

In this article we provide a series of diet rules that you must follow if you wish to lose weight and get a flat stomach. Then we have some specific advice for men, women, teens and seniors and finally cover the lifestyle factors and exercises which are needed to maintain a healthy weight. We then review some of the weight loss advice from major publications over the last decade. At the end of the article you will find links to several of our fitness workouts that will help you to lose weight.
Knowing how to lose belly fat is the first step in gaining that flat stomach that so many people aspire to. Once the fat is lost you are only one step away from attaining the ultimate dream, six pack abs. However, even a thin layer of loose belly fat can be hard to shift.
If you are looking for advice on how to lose stomach fat then following these tips and tricks will help you to lose that gut quickly. Combined with a fitness plan, these tips to lose belly fat will speed up weight loss and get you in shape in no time. Not everyone wants a washboard abs, but if you just want to trim down some inches around the waist and get a flatter stomach, these tips can really help you.
Remember that central obesity is bad for your health and that losing belly fat reduces risks of developing more serious health issues in the future such as diabetes and heart disease.


Diet Rules To Reduce Visceral Fat / Belly Fat

Happy young woman with a perfect waist
Say Goodbye to Belly Fat!

1. Throw Out The Junk Food – Reduce Sugar and Saturated Fat

To lose stomach fat you have to throw out the junk food! You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house. Junk food and addiction to sugar is considered to be the greatest cause of belly fat today. There are some foods that burn belly fat which will help you, but you still have to control calories.
If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits. Most weight loss plans provide great nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing belly fat.
But, why is junk food so bad? Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbs and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.

2. Carbohydrates and Losing Belly Fat – Low GI Carbs are Best

Consumption of carbohydrate is essential for losing belly fat, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose belly fat!
“Good carbs”, such as fresh fruits and vegetables, should be eaten instead. Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbs from fruits and vegetables, as opposed to refined flours, is healthier. Read our Low GI Diet eBook to learn how the glycemic index help you to lose weight.
Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided. Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism. Your body cannot metabolize too much carbohydrate at once because the body does not need so much energy at once. The excess sugar from the carbohydrates will just turn into stomach fat.
Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast. Avoiding carbs increases the fat burning metabolism (lipolysis), which helps to reduce belly fat to get a flat stomach.
Combine your meals with a good mixture of protein, carbohydrates and vegetables. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables, ideally low GI vegetables.


3. The Natural Way to Lose Belly Fat – Eat Like a Cave Man

Following a natural food idea is a great way to lose belly fat as if combines the rules above, that is you avoid all junk food and all processed food, sugar and saturated fats. Following a Caveman Diet or a Low GI diet are two ways to lose belly fat the natural way.
It is important that you avoid gimmicks and pills when try to lose weight. You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight. Systems such as the HCG Diet and Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again.

4. No More Late Night Snacks – Stop Comfort Eating

Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into belly fat very quickly.
You can reduce you hunger and food cravings by following a low glycemic diet. Fluctuations in blood sugar causes increases in appetite. Losing stomach fat requires a strict diet so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.

5. Drink Less Alcohol To Lose Weight

Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Excess alcohol consumption can really give you a belly. Have you seen people who are slim all over but have a beer belly sticking out? Well, that is the effect of excess alcohol consumption.
Alcohol does not contain any nutrients at all. So, all the energy consumed through alcohol will be stored as belly fat! If you want to lose weight fast then you need to stop drinking for a while.
You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.
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Lifestyle Changes To Help Lose Weight

Get Faster Results:

1. Turn Out The Lights Before Bed

Sleep research has shown that sleeping with a light on, even just a dim night light, is enough to cause changed to appetite. Researchers found that subjects that sleep with a light on gain more weight.

2. Exercise for Weight Loss – Burn Fat With Cardio and Weights

Exercise is vital for weight loss and long-term health. Exercising has an immediate effect on weight, in that as you exercise you burn energy (mostly glycogen stored in muscle tissue). The body replaces the lost energy by breaking down sugar reserves in fat cells. This is why we lose weight (fat) when we exercise. Exercise also helps build muscle and this means that your metabolism is raised permanently. Finally, the more exercise you do, the fitter you get. The fitter you are, the more you can exercise and the more calories you burn.
If you do not know how to get started, find a fitness class, hire a personal trainer or learn from or guides. If you want to exercise by yourself then books exercise can help (there are some old but free books on gymnastic exercises here). We have a growing selection of advice and articles to help you get fit here at MotleyHealth.com.

3. What is the Best Exercise to Lose Belly Fat?

The question that is so often asked has finally been answered by sports scientists. Researchers from the Duke Uni Medical Center have found that aerobic exercise is more effective at burning visceral (belly) fat than weight training.
Visceral fat is the least healthy of fat too. It causes diabetes, heart disease and some forms of cancer.
“Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” – Dr. Cris Slentz, Duke University Medical Center, 2011.

How to Lose Belly Fat with Exercise

The key to losing belly fat is to exercise often. We suggest exercising at least 7 times per week. If you can fit in 2 workouts a day all the better. Although sports research has indicated that intensive exercise is most effective, this new research suggests that really it is just a matter of burning more calories. So whether you spring or walk makes no difference, so long as you do the work. Sprinting obviously burns calories quicker than walking but if you can only walk that just means is that you have to exercise for longer each day.
There are many exercise routines that will help you to get a 6 pack once you have lost all your belly fat. However, the most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism. Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight. Remember that although stomach exercises will not help you to lose belly fat, they will help to tone the mid-section and develop your abdominals.
If exercise is simply not an option for you then you should read the section on How to Lose Weight which explains the role of food, hormones and fat loss.
Although diet plays the most important role in losing weight and belly fat, exercise really is essential. Fortunately there are some fitness and weight loss plans that are tailored to help people lose belly fat.
We have many workouts in our fitness section. There is really no single “best exercise” to lose belly fat, what is important is that you do exercise on a regular basis and burn as many extra calories as you can.

Why Lose Weight? Dean Ornish talks about our killer diet

Obesity is not just about the way you look, it has serious health problems. This talk by Dr. Dean Ornish (author of Dr. Dean Ornish’s Program for Reversing Heart Disease which gave rise to the idea of the Ornish Diet) briefly discusses some of the many problems associated with the Western diet.

original post at: http://www.motleyhealth.com/how-to-lose-belly-fat

P.S. finding the right program for lossing weight was hard for me, but then i got Introduced to the FAT LOSS FACTOR. Id have to say the best program to lose weight fast!

Wednesday, January 2, 2013

Best Tips for Lossing Weight

scale on a green rug
Iconica/Getty Images

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Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.)
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
Original post from http://www.cosmopolitan.com/advice/health/10-best-weight-loss-tips-ever-0809
P.S. finding the right program for lossing weight was hard for me, but then i got Introduced to the FAT LOSS FACTOR. Id have to say the best program to lose weight fast!