Want to look absolutely amazing? It’s tough to get ripped, but following the rules below can help you reach that stage of “ripped-ness” that you’re aiming for.
Rule #1: Know Thy Carbs
Carbs aren’t the enemy, but they are a friend to keep a close eye on. Carbs provide the energy that you use when you walk, run, or lift, so you need to get enough that your muscles are fueled. Too many of the wrong type of carbs–the empty kind–and you end up with extra flab and feeling dozy. You need to make sure to get a good deal of carbs to start out your day, and have some after a workout to replace energy. The rest of the day, try to reduce carbs and focus on protein and fiber.
Rule #2: Veg over Fruits
You know that fruits are healthy and an important part of your diet, but how much fruit do you eat? You would often be better served by switching out your fruits for veggies instead. You’ll find that veggies often have many of the same nutrients as fruits, but with fewer calories and less sugar thrown into the mix. You should make veggies the star of EVERY meal, and cut back to one or two portions of fruit per day. Less fruit = less sugar.
Rule #3: Add Fat
This may sound contradictory to many people, as fat is what makes you fat, right? Technically no. Fat is higher in calories than carbs and proteins, so it’s easy to overdo it on calories when you eat fat. However, you need to eat fat in order for your body to burn fat. If you don’t get enough fat in your diet, your body stats burning only carbs. Fat not only promotes healthy fat burning, but it fills you up and stops you from being hungry. You need fat in your diet to keep your body shredding and burning, so make sure that you get enough–but not too much!
Rule #4: Say “Adios” to Cardio
Cardio is great for those who are new to the world of fitness, but doing too much cardio isn’t going to get you shredded. In fact, it’s best to stick with 15 to 20 minutes of HIIT cardio and spend the rest of your time hitting the weights. Every time you lift weights, you not only burn a lot of calories, but you increase your lean muscle tone. The more muscle you have on your body, the more energy your body needs to provide to those muscles. That means you burn more calories every day just by having those muscles. It’s time to say goodbye to cardio and get shredded by building muscle with strength training and weight lifting.
Rule #5: Say “No” to the Wrong Drinks
It’s tough to pass up the liquid courage while at a club on the weekends, but the truth is that alcohol is going to make it VERY HARD to lose weight and get shredded. Alcohol causes your body to store fat instead of burning it, as your liver is busy getting rid of the alcohol in your bloodstream. You’ll find that boozing is also highly fatiguing, and it is a diuretic that will dehydrate you. It can even lower testosterone levels, which could lead to reduced muscle building. If you MUST drink, have a light beer or diet soda with a hard mixer–but just ONE!
Follow these rules, and you’ll find that it’s far easier to get ripped and in shape quickly. Nothing is guaranteed, but it can definitely help if you stick to the rules above.