Getting ripped is a matter of cutting your body fat levels so you can see your muscles. This is achieved by a combination of techniques. You will need to reduce the amount you eat but you will also need to make sure you are eating the right types of foods. Diet is important in getting ripped, but it is also a good idea to supplement your diet with a workout regimen consisting of cardiovascular exercise and weight training.
Restrict Calories
To get extremely ripped, you need to first and foremost restrict your calorie intake. Fat gain is predominantly produced by excessive calories. In order to burn off the fat that has already formed, your body needs to go into caloric deficit where it is burning more calories per day than it is consuming. Each pound of body fat contains 3,500, so to burn 2 lbs. of fat per week, you need to be 7,000 calories in deficit. This can be achieved through diet, exercise or a combination of both. An important point to keep in mind while restricting calories is that too low a restriction will cause your metabolism to slow down, making fat loss harder and increasing the chance of gaining weight once the diet ends.
Consume Protein
Protein builds muscle, but it also helps to burn fat. Consuming more protein will help your body to maintain muscle mass and shed excess body fat. Extreme fat loss diets such as the Ketogenic Diet where only protein is consumed burns fat highly effectively. Good sources of protein are poultry, beef, seafood and protein shakes. By combining weight training with increased protein you will begin to build muscle, which will help to burn fat and give you a more ripped appearance.
Restrict Simple Carbohydrates
Carbohydrates fill the muscles with glycogen, which provides energy. Too much glycogen permits the body to use only this as a source of fuel and in turn does not use excess body fat as energy. Cutting out simple carbohydrates such as refined sugar, white bread, white rice and baked goods will aid greatly in cutting fat. Your carbohydrates should consist of complex carbohydrates such as oatmeal, brown rice and wholemeal bread.
Cheat Day
Having a cheat day once a week can aid in fat loss. After being in a calorie and carbohydrate restricted state for five to seven days, leptin levels drop, making fat loss harder. A cheat day in which you allow yourself to consume a moderate amount of junk foods such as pizza and ice cream will raise your leptin levels and aid your body to lose more fat in the coming week. Keep in mind, however, that binging on your cheat day will simply undo your hard work from the previous week. Eat a moderate or small amount of junk food.
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