How to Get Ripped Without Getting Ripped Off

Home

Member Login

Site Map

HOME

TESTIMONIALS

AFFILIATES

How to Get Ripped Without Getting Ripped Off

by Wade McNutt
National Natural Bodybuilding Champion

Almost everyone wants to get ripped but very few people know how to get into the single digit zone and even fewer of the "experts" have actually achieved single digit body fat percentages themselves or let alone maintain them.

The facts are I have lived in the "ripped zone" for a long time but I get really jazzed when I share how I got there and how I stay there with others. You don't have to "play the pain game" to win the war on body fat, but you do need to integrate some important training and eating technology to take your body, mind and soul to the next level.

So, if you are ready to play to win while looking and feeing great I got some tips and tricks that will allow you to have your cake and eat it too.

Although it’s easy for me to get shredded or to stay shredded it was not always that way. I had to learn a great deal over my years before I finally mastered the art and science of fat loss.

Although it’s easy for me now I really enjoy sharing the tips, strategies, and secrets I learned along the way to help others get as lean as they want. I also want to blow some myths out of the water and show you how you can be down a couple of percentage points of body fat in just 21 days.

“Fat Burners” – The Only Thing They’ll Burn

Is A Hole In Your Wallet

Hey, I know we all see the ads for the latest "fat burner" with impressive before and after pictures but what is the real story. I am not saying that there are some benefits to taking a quality supplement to aid you in your fat loss regimen, but if your strategy is too pop some magic pills and wake up shredded in a few weeks I got some news for you... Wake up it ain't happening!

See here is the insider scoop... in every single one of those before and after photo advertisements the individual's whose picture you see worked their butts off (literally) to get in shape. Sure they took the pills they are advertising but the bottom line is they followed a structured and vigorous exercise program combined with an effective eating program.

For example, I have trained two significant body transformation winners not to mention those results have been duplicated by thousands of my clients who have metabolism, body fat levels, age, and a lifestyle just like yours.

So no excuses, here I am going to give you the real deal on how to get ripped no matter what supplement you decide to choose. Since there is a whole host of variables you can get lost in about losing body fat I like to break it down into a real simple equation because getting shredded doesn’t have to be complicated as people make it out to be. Simple, Yes. Easy, well that depends a lot on your attitude….

The Easiest Fat Loss Equation In the World

Calorie in - Calories out = Calorie Deficit.

The bigger the deficit the more body mass you burn off to supply your body with the fuel. I say body mass because the structure of your diet and your training are gonna determine whether you’re burning fat or muscle.

Remember burning fat is good... Burning muscle is bad because it makes burning fat harder and this is the problem with every diet that does not include muscle building exercise.

So the optimum way to create the biggest calorie deficit is to increase calorie expenditure by exercise and decrease calorie intake by eating high nutrient low calorie foods spread out over the day and that is the exact strategy I use with all my clients from housewives to competitive bodybuilders.

Now the only difference is the total amount of calories you can consume is directly based on how much lean body mass you have. The reason we only count Lean Body Mass for the calculations is because lean body mass is the parts of your body that burns energy.

We will then use your Lean Body Mass number to calculate how many calories you will burn per day which is called your Basic Metabolic Rate.

Fat doesn't burn any amount of energy so we disregard it in determining how much you can eat. Here is how you do it.

How to Calculate Your Lean Body Mass

Take your Body fat percentage and multiply that by you weight in lbs

Subtract that answer to get your lean body mass total also called LBM.

Now multiply that number by 12 and that is the number of calories you can consumer per day.

Here is an example.

150lb person at 30 percent body fat

150 X 0.30 = 45

150-45 =105 this is the Lean Body Mass of the individual

How to Calculate Your Basic Metabolic Rate

Now you multiply your Lean Body Mass number by 12 and you get your Basic Metabolic Rate.

In the example above we would multiple 105 LBM X 12 =1260 Kcal per day.

So, to start this person would begin their fat loss diet at about 1260 Kcal per day, which is the amount of calories that individual should consume each day, every day during the entire diet regimen. This strategy is simple yet extremely effective.

Now you can plug your numbers into the equation. Whatever you get is your starting caloric intake. Once you have that number you are ready to move onto the next step which is dividing up your calorie total into small meals to keep your metabolism humming, your blood sugar stable, and your diet easy.

4-5 Small Meals Are Better For Dropping Fat

So, divide the number your came for your Basic Metabolic Rate by how many meals you will be having per day, which is usually 4-5. Don’t go less than 4 or more than 6 meals per day as it tends to make the fat loss process more challenging.

We are going to divide by 5 as I have found that 5 meals per day is the optimum for most people. In this case we came up with roughly 250 calories per meal, which is the amount of calories that you need to consume per meal. For best results space your meals out ever 2.5 to 3 hours.

You can pick the ratio of fat to carbs or protein that suits you best but in my experience a 60/40 carbs to protein works for most people. Keep in mind this is a guideline as some people do even better on higher carbs or higher protein. Don’t be afraid to play with the rations until you find what works best for your metabolism.

A couple of extra points

1) Every time you feel hungry drink 500 ml to 1 litre of water

2) You will feel hungry for the first couple of weeks but it will subside. Remember no one ever died from a hunger pain.

3) When you feel the sensation of hunger, don’t eat, and don’t call it hunger. Just go inside with the feeling and observe it without labeling the sensation. When it finally goes away (usually 5-15 minutes) you’re then free to eat. This strategy helps you take back control of what I call “artificial hunger” due to psychological programming.

The third point is an extremely powerful mental technique, which allows you to mentally go inside the hunger pain was taught to me by Dr. David Hawkins. What’s interesting is Dr. Hawkins was the first person ever to simply and identify the exact process I naturally used while preparing for my competitions. I could never really explain it until I listened to his audio CD on Weight Loss. Thanks Dr. Hawkins!

Training To Get Lean

Training to get lean is simple but not always easy.

I have found that 5 weight training sessions per week with 5 cardio sessions per week works best for most people. Consistency, intensity, and a great attitude will go along ways to achieving your desired look.

I like the body part per day program with calves or abdominals trained 2-3 times per week on alternate days. Your weight training sessions will generally last between 45 minutes to 1.5 hours and the cardio should be from 30 minutes to 1 hour.

Recently, there has been a trend for short intense anaerobic workouts twice a week to replace the need for 5 cardio sessions which many people find work better. The intensity of these cardio sessions is on the high end and they are not for the faint of heart but boy do they work for dropping weight fast. I will be writing more about this style of training in future articles.

The Get Ripped Conclusion

A total of 10 hours a week investment will have you losing 1-2 lbs of body fat consistently for weeks on until you get to the desire body fat percentage. That's it you can take all the supplements you want or none at all, whichever you like. Follow this formula for 21 days and you will be down a couple of percentage points of body fat. Guaranteed!

Yes there are finer points to overcome, psychological food addictions, optimum training program, precise menus to follow as well as specialized supplements, which can speed up the process, which I cover in depth with my clients and in my courses.

The Bottom line is losing body fat is a predictable science like gravity. Follow the formula and the weight drops every time.

So take the 21-day challenge and see what happens as you have EVERYTHING TO LOSE.

Then if you want to find out the whole scoop on how to lose even more body fat while building the body of your dreams just sign-up to our free newsletter by entering your name and email address at the very top of this page.

Wade McNutt

http://www.wadebodysystems.com
http://www.freakybignatural.com
________________________________________________

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Championships competitor. He has combined the secret techniques of Eastern Yoga Masters with cutting-edge, scientific, muscle building methods to produce a revolutionary new system called Freaky Big Naturally. Learn more through my developing picture gallery by clicking here.