Getting ripped in 90 days or less is possible if you follow the right diet and exercise plan. Eating the right foods at the right time is paramount because food choice determines how your body responds to each of your meals. You want to eat foods that encourage fat burning and inhibit body fat storage. By using training techniques that burn fat and boost human growth hormone, or HGH, you can accelerate your weight loss to lose body fat fast. Remember that losing bulk weight will not get you ripped. Instead, focus on improving your body fat percentage.
Do resistance training workouts five days per week to build lean muscle. A good five-day training plan might be shoulders on Monday, arms on Tuesday, legs on Wednesday, back on Thursday and chest on Friday, says "Optimum Anabolics" author Jeff Anderson. Keep your workouts simple by using compound movements like squats, bench presses and pull-ups first in your routine. Then follow with isolation exercises like leg extensions, chest flyes and biceps concentration curls.
Use advanced training techniques for increasing the fat-burning hormone HGH. For example, use drop-sets on your isolation exercises. Drop-sets mean doing one set of an exercise for eight to 10 reps, then immediately lowering the weight and doing another set to exhaustion. Add another "drop" or two to make a double or triple drop set.
Use NA, or negative-accentuated, sets to increase fat burning for up to 72 hours following your workout, say "Xtreme Lean" authors Jonathan Lawson and Steve Holman. Lower the weight to a slow six-second count on any compound exercise. The micro-tears in muscle tissue created by this technique take a lot of extra calories to repair. Do only one NA set per exercise to avoid excessive soreness.
Eat five to six smaller meals throughout the day, suggests David Zinczenko in "The Abs Diet." Include at least 20 to 30 g of protein at each meal and snack throughout the day to keep your metabolism humming. Try not to go more than four hours without getting a quality source of protein, such as chicken, fish, turkey or whey protein.
Choose lean foods like proteins low in saturated fat. Eat only low-glycemic carbohydrates, which protect muscle tissue without elevating insulin to levels that encourage fat storage. The only exception is your post-workout meal, which should include at least 60 g of high-glycemic carbs like dextrose or fruit juice, says Anderson. Do not forget to take in at least 25 percent of your calories from the healthy fats found in olive oil, nuts and seeds.
Time your carbohydrates properly to get ripped even faster. Taking in moderate amounts of carbs, before and after your workouts, helps to fuel workout intensity and recovery. For meals later in the day, stick to lean protein, fresh vegetables and healthy fats.
Allow yourself a cheat meal once per week. Eating whatever you want at this one meal tricks your body into speeding up metabolism, which slows down during times of caloric restriction. Enjoy a few pieces of pizza and a bowl of ice cream or a piece of cake. Do not turn this free meal into a binge session or an excuse to overeat.
- "Optimum Anabolics;" Jeff Anderson; 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "The Abs Diet;" David Zinczenko; 2004
- "Muscle & Performance;" Lean in Less Time; Eric Velazquez; February 2010