How To Get Ripped Fast!

Posted on February 8, 2010

If you want to have a world class fit body, you must have body like: muscular, symmetrical and balanced, a well defined six-pack, and most importantly, you have to get ripped and shredded to the bone!

How to Get Ripped With:

Weight Training

For Skinny guys:

  • Do no more than 1-2 forced reps to avoid waste of energy.
  • Do the workout 45 minutes each.
  • Focus on getting a target to be stronger by 5% every two weeks.
  • Focus on only compound movements.

    • Bulky Guys:

  • Can train for 1-2 hours for the extra caloric expenditure.
  • Can include more isolated movements for caloric expenditure.
  • Can include drop sets and pre-exhaust sets for the extra energy expenditure.
  • Can spend more time per muscle group and split their body parts over 5 days.
  • Can still maintain their strength which will ensure no muscle loss.

    • Nutrition

    Skinny Guys should

  • Eat about 15 times their current body weight in calories for muscle mass.
  • Eat at least 2 times as many carbs as proteins.
  • Eat large quantities of oatmeal, whole grains, potatoes, and rice.
  • Eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
  • Get high quality fats with each meal.
  • Get extra calories through workout nutrition drinks.
  • Have their largest meals at breakfast, pre-workout, and post-workout.

    • Bulky Guys should

  • Consume carbs only in the form of veggies and fruits.
  • Eat about 10 times their current body weight, in calories, for fat loss.
  • Eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
  • Eat at a 1:1 ratio of proteins to carbs in the day.
  • Only eat healthy fats like flax oil, olive oil, nuts, and avocado’s.
  • Only consume liquid carbs during the workout.

    • Cardio

    Skinny Guys should:

  • Avoid long, endurance-style training.
  • Do cardio no more than 2 - 4 x a week.
  • Have a protein-carb workout drink ready after the workout.
  • Keep their cardio workouts as far away as possible from their weights.
  • Keep their cardio workouts less than 20-30 minutes.
  • Only do cardio if there caloric intake is in a 1000 calorie surplus.
  • Perform cardio on a full stomach.

    • Bulky Guys should:

  • Do a mixture of long, slow cardio and interval cardio.
  • Do cardio up to 7-10 x a week in extreme cases.
  • Do cardio on an empty stomach for quicker fat loss.
  • Do there cardio immediately after weights.
  • Sip on a protein drink to avoid muscle loss.

    • To learn further, please visit Vince Delmonte Fitness official site today.

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