Two Simple Steps To Ripped Sexy Muscles
October 22nd, 2010Summer time is right around the corner, and the time has arrived to play beneath the sun. It is time hot the beach, barbecues and pool parties, and for just about any serious weightlifter these activities also represent one thing: it is time for those shirts to come off and to exhibit that rock-solid physique they’ve been working on all year. No one desires to be travel around having a soft, smooth and flabby body, and for the next month or two, apiece one of the serious lifters are going to be shifting into “get ripped” mode.
So what do they do to do this?
They do more reps and loosen up on the weights.
This has always been a generally accepted approach to “cutting down” and if you ask most fitness experts in the gym they will let you know that “heavy weights bulk up the muscle and lighter weights define the muscle”.
Do you want to know the fact behind the “light weight and high reps” approach to getting a ripped and defined body?
It is totally, totally and totally DEAD WRONG.
It could not be farther from the truth. In reality, there isn’t any logical basis for this way of training at all, and whoever dreamt up this downright ridiculous way of thinking has prompted the overwhelming majority of lifters to waste their time and impede their progress in the gym.
Permit me clear this up once and for all: you CANNOT spot reduce. In other words, it’s physically unfeasible to focus on fat loss from a specific part on your body. Performing bench presses with light resistance and high repetitions wont magically burn fat off of your chest or cause it to appear harder and more defined.
Each time you wrap your hands around a barbell, dumbbell or cable, your neutral is to stimulate as much muscle development as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to be more “ripped”.
Working out with weights builds muscle mass and is the best way to get ripped, end of story.
So how exactly do you “define” a muscle?
The only method to “define” a muscle is by decreasing your body fat level in order to make your muscles more noticeable. Body fat reduction could be accomplished in 2 ways:
1) Alter your food intake.
It is best to lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more regularly throughout the day. This will keep the metabolism naturally elevated at all times and will keep your body in a relentless fat burning state. Limit your consumption of saturated fats and easy sugars, and concentrate instead on intake lean sources of accelerator and low glycemic carbohydrates. It’s also very crucial to keep your water consumption high at a level of around 0.6 ounces for apiece pound of bodyweight.
2) Do proper cardiovascular workouts.
Let go of the normal method of moderate intensity cardio in 30-45 minute durations. If you want to get the most out of your body’s fat burning capability and also reduce the muscle loss that inescapably accompanies a fat burning cycle, concentrate on shorter cardio routines carried out at a high level of intensity. These kind of routines will shoot your relaxing metabolism through the roof but will will let you burn maximum amounts of fat even when you are at rest. I advocate 3-5 high intensity cardio periods per week, spaced no less than 8 hours away from your weight workouts.
That is all there’s to it, folks. Take the notion of “light weight and higher reps” and throw it away, down the road and round the curve. Following this misguided method will simply cause you to loose muscle size and strength, and wont assist you in melting fat or defining your physique.
All you have to do to define those rock-solid muscles for the summer time is this:
1) Train with heavy weights and low repetitions to build maximum muscle mass.
2) Alter your diet and implement cardio routines to remove body fat and create noticeably harder and more ripped muscles.
End of story. That is the best way to get ripped.
I will see you at the beach!
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