This week I’m going to share 5 Get-Ripped Tips:
Get-Ripped Tip #1
Eat less.
To get ripped, the #1 thing you need…is lower bodyfat. And in order to do that, you need to create a calorie deficit.
AKA, eat less.
A good rule of thumb is to take your bodyweight and multiply it by 12. So if you weight 180 pounds, eat about 2160 calories a day to lose weight.
And you can vary it from day to day. So if you prefer to go out and eat a little more on the weekends, fine. Just eat less during the week. If you eat 1800 calories/day during the week, then you can actually eat 3060 calories on Saturday and Sunday.
That works because the math adds up to the same number of calories each week:
- Variation A
- 2160 calories/day x 7 days = 15,120 calories/week
- Variation B
- 1800 calories/day x 5 days = 9000 calories
- 3060 calories/day x 2 days = 6120 calories
- 9000 + 6120 = 15,120 calories/week
Get-Ripped Tip #2
Lift weights with more weight and less volume.
I already said the #1 thing you need to get ripped is low bodyfat. Well, the #2 thing you need…is more muscle mass. That’s why it’s essential to lift weights.
Now there’s a problem. If you’re following tip #1 and eating less, creating a calorie deficit, then your body is getting less nutrition. In other words, your body has less resources to rebuild your muscles.
That’s why you want to drop the VOLUME. Stop spending an hour and a half in the gym doing 15 sets of chest exercises. You’re not eating enough to train that way.
Instead, strip down your workout to the bare essentials. Bench press. Squat. Deadlift. Weighted chin-ups.
These compound movements are more efficient, and will allow you to build strength & muscle without overdoing
Get-Ripped Tip #3
Chill out.
Stress is a killer, dude. Cortisol levels are anabolic, which means they’ll break down your muscle mass and impair your ability to rest and recover.
Personally I recommend some form of meditation every weekday, or every day that you work. You can search YouTube for “transcendental meditation,” “guided meditation,” or yoga is also a great way to de-stress.
Get-Ripped Tip #4
Sleep like a cat.
I have 2 cats and they sleep about 20 hours a day. Now you don’t need to sleep THAT much. But you need at LEAST 7 hours a night, and that is bare minimum. Personally, I perform best with 9 hours of sleep.
Also if you can fit in a short afternoon nap, that’s a huge bonus. Just try to keep your naps to either 20 minutes or less, OR an hour and a half. Because after about 20 minutes, you’ll start to fall into deeper sleep…which means that if you sleep for say 60 minutes you’re going to wake up feeling groggy and out of it, because you’ll be interrupting a sleep cycle.
Get-Ripped Tip #5
Follow a proven system.
We ALL have aspirations of building this lean, muscular, sexy body…and yet only about 2% of us will actually achieve it.
What’s the difference? Of course there’s consistency and actually putting in the work. Those things are obviously important.
But there are a lot of people out there who DO put in the work…and do NOT have any results to show for it. The problem is that these people are putting in the work, but they’re working on the wrong things.
They’re basically wasting their time because they’re not doing the right exercises, eating the right foods, or more importantly, following a proven SYSTEM that will get them the body they truly want.
I’m going to put some links in the description. These are a couple resources I recommend checking out if you’re one of those people who could benefit from following a proven system to transform your body. So just check out the description to get those resources and get yourself on the fast-track to a stronger, leaner, and dare I say it…RIPPED physique.