Carving out a lean and chiseled physique takes discipline and dedication. Getting the skinny, ripped look requires decreasing your body fat percentage while maintaining lean muscle mass. An intense strength-training program is key when it comes to fat loss, because muscle increases metabolism. Combining a specialized workout program with a high-protein, low-fat diet will give your body a tight, lean appearance.
Engage in full body strength-training workouts four days per week. Perform leg press, seated row for back, barbell chest press, hammer curls for biceps, triceps kickbacks, sit-ups for abs and overhead shoulder press. Do drop sets for each exercise. Perform one set of 25 repetitions, one set of 15 repetitions, one set of 10 repetitions and one set of eight repetitions. Increase the weight for each exercise as you decrease the repetitions. Lift with heavy weight so each set is difficult to complete.
Perform cardiovascular intervals three days per week to burn off stored fat. Sprint on the elliptical machine at a low resistance for 30 seconds and glide at a slow pace for one minute or run on the treadmill for 30 seconds and walk for one minute.
Consume a diet low in fat and high in protein to aid in muscle recovery and development, which encourages fat loss. Eat lean meats, fish, eggs, skinless poultry, legumes, soybeans, whole grains, vegetables, fruits and healthy fats like seeds, nuts, avocado and olive oil. Have a serving of lean protein and complex carbohydrates at every meal. For example, eat 4 ounces of baked chicken, ½ cup whole wheat pasta and 1 cup spinach.
Stay away from processed foods that seem convenient but really sabotage your fat loss efforts. Avoid pre-seasoned meals, canned foods and frozen dinners that are high in sodium, fat and chemical preservatives.
- Weight Training Manual; National Federation of Professional Trainers
- ACE Fitness: Fit Facts -- Strength and Resistance Training
- University of Maryland Medical Center: Exercise
- The New York Times: A Healthy Mix of Rest and Motion
- University of Maryland Medical Center: Weight Control and Diet
- ACE Fitness: Fit Facts -- Circuit Training Basics