Day 1 – Eating to get ripped

The next time you go into a gym take a look around. Muscular pecs and biceps are a dime a dozen. But how many tight and trim midsections are on display? How many physiques sport the washboard abs look? Not many we assure you. It’s one thing to develop muscle mass, but something entirely different to keep the body free of fat so your hard-earned musculature can be seen.

So you want to get ripped? Here’s how.

Timing

How does the typical North American eat? They skip breakfast, grab a small lunch on the run, and then have a huge supper. This is the worst way to eat as not only are you not taking in muscle-building nutrients on a regular basis but you’re going long periods without eating anything. As soon as the body goes more than three or four hours without food it assumes it’s in a starvation mode and these millions of years’ old storage mechanisms kick in. As soon as you do eat, much of the nutrients will be stored as fat. The way to bypass this is to eat small meals every two to three hours. This keeps those storage mechanisms shut off and most of the nutrients will go to your muscles not your waist!

Reduce carbs

Unless you’re a marathon runner or tri athlete, keep your carbohydrate intake moderate. Many food guides suggest that carbs should make up 60 to 70 percent of your diet. We think this is too high. Excessive carbs that are not burned will be stored as fat. In addition excessive carbs cause massive insulin release. Insulin is a hormone that transports nutrients around the body. It can also be called a storage hormone because it increases the rate at which excess calories are stored as fat. Keep your carb intake to no more than 40 to 50 percent of your diet.

Drink lots of water

Do you know that it takes approximately 50 calories to warm a glass of cold water up to body temperature? Drink 8 to 10 glasses per day and you’ll burn an extra 400 to 500 calories every day. Every 7 days is 3500 calories or one pound of fat! That’s 4 pounds per month or 48 pounds per year! Now do you see why most fat-loss programs recommend drinking lots of water? Instead of reaching for the high-caloried sports’ drink or worse, soda pop, grab that bottle of H2O.

Reduce calories carefully

While loosing fat will probably require some degree of calorie reduction, do it gradually. As soon as you start reducing calories the body will slow down its metabolism as it thinks it’s entering that previously discussed state of starvation. And worse, cut your calories to drastic and your body may start burning protein (in the form of muscle tissue) as a fuel source. The last thing you want is to start losing your hard-earned muscle. To keep the body from going into this muscle-wasting, catabolic state, only cut 250 to 300 calories from your diet every day. This will also keep the body from slowing down its metabolism.

Reduce junk food

If we had our way junk food would be outlawed. If you’re serious about building a muscular, fat-free body, you must clear your cupboards and fridge of any chocolate bars, potato chips, soft drinks, fried foods, and other high-fat and high-sugar foods. If you want to treat yourself once a week with a candy bar or small piece of cake, fine. But don’t live on the stuff.

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