Get Ripped Fast
Fat Loss Guide

Get ripped fast and keep the fat off by regularly eating healthy and living an active lifestyle. I've put together some useful information to help you get rid of fat while preserving lean muscle mass. You may be able to maintain or even increase your body weight... which means you'll have even more muscle.

There are a few different ways to get ripped fast, and when combined bring you maximum results. They are:

• Don't sit/lie down right after you eat anything
• Integrate 2-3 cardio workouts into your weekly training schedule
• Eat no more than one cheat food (like a sweet, high-sodium, or high-fat food) every day for the first 3 weeks, and eventually only one cheat food per week
• Follow a simple, well-structured nutritional program containing the right foods

Don't sit or lie down directly after a meal. It's difficult (if not impossible) to get ripped fast if you're either eating or sedentary all of the time. Even if your work requires you to sit down at a desk, you should have enough time to go for a 15 minute walk after lunch. During your breaks, after having a bite to eat, you could straighten out your files or desk while on your feet. And if you're at home and just finished eating supper... wash the dishes right away. Of course, these are just examples. But the rule I use for myself when it's time to lean down is... move for at least 15 minutes after every meal OR snack. The only exception would be a late night snack before bed. In this case, you could have a small portion of something very lean. Examples are a couple of almonds, some leftover barbecued chicken breast, or a 100% whey protein isolate (or a quality concentrate) shake.

For someone who wants to get ripped fast, a protein shake is a good option. Whey concentrate (along with whey isolate) is a very refined protein and it is commonly used by almost everyone that's serious about bodybuilding, fitness or athletics. You only have to have 1 scoop mixed with water before bed. This small shake will cut your hunger instantly and feed your muscles while you sleep. Whey isolate is one of the most expensive kinds of protein powder because of the concentrated amount of protein per serving. Since you're probably only going to be having 1 serving before bed and no more than two servings each day (which is what I suggest), a large 5-pound tub of it will last you about a month.

I have to mention a few points about emotional eating. Emotional eating is the worst, because it often happens in the middle of the night. Eating like a pig and going back into bed is not going to help you get ripped fast OR deal with emotional problems. If ever you're going through difficult times, that's just another reason why you should maintain healthy eating habits. As much as I believe that we are entirely responsible for what happens to us, some things are harder to control. Unfortunate events in your life will occur and you should face them with a positive attitude. Keep in mind when fighting off those middle-of-the-night splurges, that healthy eating patterns, like any other habit... only take about 3 weeks to develop. Think of the reasons why you're following a healthy nutritional plan. For example, by eating better and at the right times your energy levels will increase. As a result of this newly-found benefit, you'll begin to create a pattern of developing other good habits, like training regularly.

To get ripped fast, there needs to be some aerobic exercise encorporated into your workouts. Integrate 2-3 moderate to high intensity cardio workouts into your weekly training schedule. Try to space them out as evenly as possible to create balance. An alternative to this is doing cardio 4-6 times per week, but at a low intensity. The duration is about the same for both options... 20-30 minutes. Listen to your body and be careful not to push yourself too hard. You don't want to over-train to the point that you get sick or begin to hate working out (and quit altogether). You are striving for a realistic training regimen that can easily be integrated into your lifestyle. Getting in shape is supposed to be a challenge, but if you can't have some fun in the process, then you most probably will not be able to lose the fat.

For some people walking at a brisk pace is a good enough exercise to burn fat (although I doubt they'll be able to get ripped fast by taking that route)... while others need something a little more intense. If you aren't leaning down after about two weeks of upping the cardio, then try jogging. I'd prefer you do this outdoors as training in a different environment every so often will give you a break from the routine of always being in the gym. Being a little closer to nature offers several other benefits as well. Breathing in fresh air and being exposed to the sun, for example, both help the muscles to grow. In case you're like me, and you get joint pains (in the back and knees) when jogging or running, try the stepper or elliptical machines if they're available at your gym. These machines demand that your feet never leave a surface, so there is no impact. I suggest you keep the resistance very low on the elliptical machine so that you can work at a higher speed... and keep the focus on burning fat (instead of destroying the leg muscles).

Eat no more than one cheat food every day (for the first 2-3 weeks) and eventually only one cheat food per week. You probably already know what foods fall into the category of 'cheat foods' and will hinder your results in pursuit to get ripped fast, but I'll sum it up for you. Anything that is sweet (besides fruits) should be strongly limited or avoided altogether. Examples are cake, pie, cookies, table syrup, sweetened chocolate, sugar, and so on. You also shouldn't drink any soft drinks (ever), fruit drinks, or even fruit juices. Instead, drink water and eat fruits. The more sugar you have in your blood, the less effective your body is at burning fat. A good friend of mine, and expert nutritionist, often refers to sugar as a highly addictive drug. Take his advice and stay away from it if you're serious about losing fat.

Other foods I suggest you avoid are salty, high-fat foods like foods served in 'fast food restaurants'. The amount of fat they use to cook is incredibly high compared to a simple meal you could prepare at home. To get ripped fast, you also have to limit the amount of processed foods or foods packed with preservatives. Whenever possible, consume fresh, natural-state organic foods and produce. I've heard so many people say "Yeah, I know they're good for me, but that stuff is expensive". My answer to that is "Yeah, but so is a 60-inch screen television, a brand-new SUV, and a $700,000 home". People don't understand the value of their health... not just for living a longer life, but for living their life more fully. Eating well should be in the top 5 of your life's priority list, always.

Everyone reacts to different cheat foods differently. For example, I could eat 2 big bags of salty potato chips and the next day look just as lean. Eating a large piece of cheese cake, on the other hand, makes me look fatter within minutes (I could literally see the double-chin appearing in the mirror - Okay, maybe that's a little bit exagerated, but you get the point). Nevertheless, this is not something you should experiment with. Eating a cheat food can't in any way be good for you. If it doesn't negatively affect your outside then it's doing something bad to your inside. It's not a puzzle to get ripped fast - It's being disciplined in all aspects of developing a healthy, lean physique. You need to eat right, train regularly, and rest well... all on a regular basis, period.

To get ripped fast, it's vital to follow a simple, well-structured nutritional plan containing the right foods. Throughout the day, when you eat and how many meals you eat... is just as important as what you eat & how much you eat. To lose fat and eventually stay lean, you have to eat many, small-to-medium-sized meals every day. You should space them out evenly and, I know you've heard this next one before, never skip breakfast. Eating less times during the day is only going to slow down your metabolism, which translates to... you'll start to have less muscle and gain more fat. If you eat many times per day (meaning at least 4 meals, but preferably 6 meals), the body is signaled to work more often, and hence burn more fat. Also, a smaller meal can more easily be burned then a large meal.

I'll close this 'Get Ripped Fast' fat loss guide with a realistic sample nutritional program you could try out which is easily modifiable to include your preferences in healthy foods. It was given to me by one of my past trainers. He is incredibly knowledgeable about natural bodybuilding having trained champion bodybuilders and had his own success in the sport reaching the top spots at the national level. And at over 50 years old, he still has a better body than most men in their prime that are half his age. I altered it slightly, but the main points are still there.

The program will surely help you get ripped fast while preserving as much lean muscle as possible. It's a high-protein diet. You'll notice that there aren't too many starchy carbohydrates present, like bread or pasta... even if they're whole grain. If after two weeks or so of following this sample program you find yourself slightly dehydrated or losing too much muscle, add some whole wheat bread or pasta to your daily mix. Just don't overdo it. If you're going to eat bread, for example, have a piece, not a loaf. Here's the sample nutritional program I promised you. I sincerely hope it will help you lean down to the point that you can really see your abdominal and oblique muscles. Once again, you can get a sample program from my free ebook.

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