Thursday, December 15, 2011

MOCHAMAD ZAENAL MUZAQQI

How To Get Ripped Super-Fast

Do you want to get ripped in turbo quick time? Well then, this is the article for you. Today, I'm going to cover the steps you need to take to do that.

Using this, you'll have a beach ready body in no time! Let's get cracking with what you need to do.

STEP 1: Set Yourself Measurable Goals With A Time-line

When setting goals for getting ripped, you are looking at "Losing Fat". It is key you note that this is NOT "Losing weight"! Weight includes muscle, water AND fat. So your weight could go down, but your fat levels could go up!

So to make sure you are reaching your goal, you need to be measuring your fat levels, which is measured in Body Fat %. To work this out, I suggest you get self-testing calipers, you can get these for under $10 from amazon.com. Using this you can check your level of body fat at any time.

To get shredded and ripped, you want to bring your body fat down to around 7%-10% and a good aim is to try and lose 0.5% fat per week. So using your calipers, measure your existing body fat, and you now know how long you it will take you to get there and what your goals are going to be!

STEP 2: Start Your Fat Shredding Workout Routine (which includes cardio and weight-lifting)

Don't underestimate the power of both cardio and weight-lifting in your fat shredding goal!

Weight-lifting, being the high intensity exercise it is, helps to burn fat AFTER exercise, when at rest. This is because it really boosts your metabolic rate, which burns calories whilst you do absolutely NOTHING.

Cardio, on the other hand, burns loads of calories during exercise. So it is the best way to burn fat DURING exercise.

By combining cardio and weight-lifting together you can get maximum fat loss DURING and AFTER exercise, which will drive the fat off your body!

Here are also 3 small training tips, which can super charge your fat loss efforts:

When weight training, use the highest weights you can, so for each set you do, you tire out after doing 6-12 reps. This produces the best results
Do your exercise first thing in the morning, before breakfast, on an empty stomach. That way your workout leads to a higher percentage of fat being burnt off
When doing cardio, do some interval training and normal jogging. This will torch your fat.

STEP 3: Get Your Nutrition Correct For Maximum Fat Destruction

Nutrition has a massive role to play. In fact it forms around 60% of your results. You see, burning fat, using the exercise routine described above is all great, but if you are eating more calories than what is being burnt, you won't lose fat overall!

So pay attention, this is important!

You need to reduce down on fast-digesting carbohydrates which include high sugar items like sodas and chocolates plus processed and fast foods. That means for carbohydrates, you want to only eat things like wholemeal rice, wholemeal bread, potatoes, beans etc. But you still want to keep the levels fairly low still.

You also want to eat a decent amount of lean protein, like grilled skinless chicken breast (or turkey breast), but reduce down on whatever fats you're eating. So avoid things like butter and stop frying food in oil, start using the grill!

Finally, it is really important you count your calories, and make sure you consume less than what you're taking in! It's vital you do this, otherwise you can wave bye, bye to your results!