Tricks to Get Ripped Faster
At some point, you may find yourself in a sudden rush to drop body fat quickly. Whether beach season has caught you off guard or you want to blow the minds of your former classmates at a high school reunion, there are a few things you can do to tone your muscles and let go of some of your unwanted fat in a hurry.
Diet is critical for getting ripped faster. Avoid processed foods that contain simple sugars and sodium. Instead, load up on lean proteins such as chicken breast, tuna, egg whites and low-fat cheese. Try to get carbohydrates from fruits and vegetables, and minimal grains. If your goal is to trim body fat, you must reduce your caloric intake so you burn more calories than you consume. Determine your daily calorie goal by calculating your basal metabolic rate and activity expenditure (see the Resources section). Shoot for a daily deficit of 500 to 1,000 calories, which will help you burn off 1 to 2 pounds per week.
Cardiovascular exercise goes a long way toward helping you melt off unwanted fat in a hurry. During the first 20 minutes of exercise, your body primarily burns carbohydrates stored in your muscles and liver. Afterward, it begins to use fat for fuel. This doesn’t mean you should ignore intensity, though. Your ultimate goal is to burn calories, and you’ll always burn more calories during 20 minutes of high intensity sprinting intervals than during 40 minutes of leisurely walking. Longer, steady-state cardio sessions focused on fat-burning should still be intense to maximize the number of calories you scorch.
Getting ripped means reducing body fat while developing or increasing well-defined muscles. This requires resistance training. For muscle hypertrophy to occur, aim for three to five sets of 10 to 12 reps per resistance exercise. Since the goal of getting ripped is to simultaneously burn fat, try performing resistance training as high intensity intervals, circuits or supersets with minimal rest. This will increase the intensity and keep your heart rate elevated, helping you maximize your calorie burn. Perform compound exercises that hit multiple body parts, such as squats, deadlifts, bent-over rows plus shoulder and chest bench presses.
It’s possible that you’re holding on to excess water that’s causing you to look puffy, even though you assume the culprit is fat. The best way to combat water retention is by drinking more water. It may sound counterintuitive, but your body will hold on to water when you’re dehydrated. Once you’re adequately hydrated, you can get rid of excess water with a good sweat during your cardio workouts. Another major cause of water retention is excessive sodium consumption. Most people only need 2,000 to 2,500 mg of sodium each day for metabolic health, yet a diet high in processed foods can easily double that amount.
Always consult with your doctor before beginning an exercise or diet program. Be careful when attempting to lose body fat quickly. If you drop your caloric intake too low and while exercising too vigorously, you may inadvertently place your body in a state of catabolism, causing it to break down muscle and hold onto fat. In addition, be cautious when trying to shed excess water weight and avoid the use of harmful diuretics. Successful, long-term weight loss takes time. Using a few tricks may help you lose a couple of pounds quickly, but if you have substantial weight loss goals, you’re better off focusing on eating a healthy diet and getting adequate daily exercise.