Best and Fastest way to get RIPPED
The lifestyle is what makes it hard for everyone to be healthy. People work from 9 to 5 on their desks; go back home to eat, take a nap and then watch Netflix, hence there is no physical activity.
Even healthy people with fast metabolism wonder why do they get fat over the years after college and that is because of their lifestyle.
Our education system does not teach us how to stay healthy which is a VERY important problem that should be solved. They give us physical education classes were we burn calories but they never taught us that the food you eat is 70% responsible for the way you look. If a fat guy runs 10 miles everyday but his diet is not on point then he will see no significant results.
Now since you know that diet is 70% of the process to build muscle and loose fat, you want to know which is the best diet to have results, is it Atkins ? However, you will be shocked when I tell you that there is no such thing as the best diet. If you want to burn fat you should be in a calorie deficient diet, which means you should burn more calories than you consume.
The amount of calories your body needs to consume to stay in the same shape depends on your age, height, weight, sex and activity level.
There is a scientific formula used to calculate this, it is complicated to use therefore we have apps such as My Fitness Pal that makes it easier to us. For example I am 18 years old, I weigh 174 pounds, I train 4–5 hours a day, which is very active so I need to eat 3600 calories every day just to maintain my current shape.
So if I want to burn fat quickly and not burn much muscle then I should eat 500 less calories, which is 3100 calories. If I want to burn fat but maintain as much muscle as possible then I should eat around 3400 calories.
If I eat more than the calories I consume everyday, which is, 3600 I will gain muscle and fat. But how quick I gain the weight depends on how much more calories I am eating than I am consuming. So if I eat 3800 calories every day then I will gain muscle and little bit of fat over the time. On the other hand if I eat 5600 calories every day then I will gain weight quickly with a lot of fat.
Once you are in a calorie surplus (eat more than you consume), your body will use the nutrients to build muscle but it will also store the extra calories as fat cells. Once fat cells are created they can never be destroyed.
The lifestyle people live with no physical activity (specially weight lifting) makes the body store all the extra calories as fat cells. Even though many people walk or run couple of miles every day, they are still in a caloric surplus from the unhealthy food they eat everyday (Burgers, pizza, candy, ice cream ….).
Starving yourself to loose weight as soon as possible will not help since the human body and brain requires important nutrients such as protein (for muscle and tissue repair), carbohydrates (for energy), fat (healthy fat such as coconut oil provides numerous energy to the body) and vitamins for over all health and immune system. On the other hand being in a caloric deficient diet and doing cardiovascular activities only (to burn more calories) is not recommended at all since your body will start converting muscle tissues to energy after using the energy from the carbohydrates you ate since carbohydrates are the number one source for energy to your body.
You will be shocked to know that being in a caloric deficient diet, lifting weight and doing cardio for more than a week is not recommended. After 5–6 days of being in a calorie deficient diet your metabolism will get used to burn the amount of food you eat therefore it is going to slow down. You do not want that to happen, so you should do a cheat day.
Having a cheat day once every week will shock your metabolism and let it know that it should work harder to burn more calories, it will make you physiologically feel better after eating what you want, it will make you stick to your diet through out the week because you know that you can eat whatever you want on your cheat day which will keep you looking forward to it.
This still does not mean that this is the best way for you to burn muscle and burn fat, each and every one of us is different, we all respond to different things. The only way to know what is the best thing for you is by trial and error.
Carb cycling is also a very good diet to follow, you should not eat more than 50 g of carbohydrates per day, the rest of your calories should be from protein and fats (You should still be calorie deficient). After 6 days of this low carb diet you should a lot of carbs to increase your metabolism, that’s why its called carb cycling.
One of the fastest ways used to loose fat and maintain as much muscle as possible is drinking 10 grams of BCAA’s (Branched chain amino acids) during your workout(5 grams before workout is also recommended) to prevent muscle breakdown, eat only protein and fibers before your workout. Drinking preworkout/green tea or coffee is really recommended before your workout. Pre workout has Creatine Monohydrate, which has been proven to improve endurance, strength and athletic performance through years of research by several universities and associations (ISSA is an example). Pre workout also contains more than 150mg of caffeine, which increases focus and performance, not to mention it has Citrulline malate, which promotes the production of Nitric Oxide in the body that is responsible for the blood flow (pump). Green tea has antioxidants and increases metabolism too. Carbohydrates should be eaten after your workout to prevent insulin spiking. Preventing insulin spiking makes sure that your body absorbs all the nutrients (including carbs) after your workout instead of storing it as fat cells or glycogen.
Whey Protein is really essential to drink after workout within 45 minutes after your workout, the muscles are starving for nutrients therefore the fastest way to deliver the protein to the muscle to start the recovery process is by drinking it. Whey protein also contains BCAA’s, which promotes muscle recovery, muscle protein synthesis and lean muscle growth. It also contains Glutamine(amino acid), which has been scientifically proven to prevent insulin spiking that weakens your immune system, thus glutamine is essential for a strong immune system. Fish Oil is also important to loose fat, build muscle and have healthy joints
Eating one gram of protein per pound of body weight is the most important thing wither you want to build muscle or burn fat. This means if you weigh 200 pounds you should eat 200 grams of protein everyday. This insures that your muscles get enough protein every day to promote growth.
Flexible dieting is also a good way to loose fat, this means you should be in a caloric deficient state but you can eat whatever you want as long as you burn more calories than you consume. This is really good for people that find it hard to stick to a certain diet, however if the person was eating the same amount of calories but he/she is getting better macro nutrients (Protein, Carbohydrates and fats) from healthy food then they can expect better results. For example getting 200 calories from a protein shake is better than getting 200 calories from chips because it has more protein and less carbs, however results will be seen either ways if you are in caloric deficient.
If you want to build muscle and loose fat then the best thing to do is supersets, which means doing two exercises in a row with no rest in between. Superseting opposing muscles has been proven to promote muscle growth since one muscle recovers while the other is at work (Arnold used it in the 70’s). Focusing on compound movements is really important to build as much muscle as possible. An example of compound movement is Squats, dead lifts, bench press, and clean and jerk. You use a lot of muscles including big muscles like legs and back in the same time in these exercises, which increases testosterone and promotes increased secretion of human growth hormone. Short rest time between sets is also important to keep the heart rate high to burn as much fat as possible.
Science says you cannot build muscle and loose fat in the same time, however, I believe with what works best for each of us. A good way to build muscle and loose fat in the same time is being in a caloric surplus diet (only 100 calories more than you burn) and doing HIIT(High intensity interval training) cardio 2–3 times a week. HIIT cardio can be sprinting as fast as you can for 30 seconds, resting 1 minute and repeating that 6 times or doing jumping ropes for 30 seconds and resting for one minute. I recommend everyone to lift weights for 60–90 minute 5–6 days a week, do HIIT cardio 2–3 times a week after workout (for no longer than 10 minutes), eating no more than 100 or less than 100 calories you burn a day (one gram of protein per pound of body weight) and sleeping 8–10 hours a day for maximal muscle growth and fat burn. I recommend taking the basic supplements, which are Whey Protein, BCAA’s and fish Oil.
1.Shimomura, Yoshiharu, et al. “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise.” The Journal of Nutrition (2004): 1583S-1587S.
. Glutamine Q&A “Pas-Fitness”, New Castle, DE, 2002 “The Healing Nutrients Within”, E R Braverman & C C Pfeiffer, Keats, 1987.
. Supplementation “Encyclopedia To Modern Body Building”, Arnold Schwarzenegger