This post will be about how to get ripped fast; it’s about achieving a state of low body fat while building muscle in the right places to create the right proportions.
Ryan Reynolds in Blade Trinity was a great example of this:
There are guys that have bigger and bulkier muscles than him, but men and women respond better to Ryan because he has the right proportions. More on this in the workout section below.
How fast you can get ripped depends on how well you can work with the 3 key areas. These areas work together synergistically and they are interlinked. If you mess one up, everything will suffer. If you get them all right, you will grow fast.
So what are the 3 areas?
Resting To Get Ripped
Do not skip this part for the workout section. Rest and diet are just as important as the workout.
Without high quality rest and a good diet, you will not grow. Your progress will be slow and you will hit an early plateau.
Diet and Rest make up recovery. I like to think of recovery as the time for ‘Growth’. During recovery, your muscles grow stronger and bigger, not during the workout.
During recovery, your body takes the nutrients and uses them as building blocks to make your muscles bigger and stronger than before.
Get as much sleep as you can. Nap during the day if you can squeeze it in without affecting your sleep later.
When you get enough sleep, you can focus better and have more strength. My workouts are significantly better when I get a lot of sleep.
Another interesting improvement is that getting enough sleep helps you burn fat better. I find myself a lot leaner on weeks that I sleep well (everything else remaining the same). Overall, high quality sleep helps us reach our goals faster.
Resting Duration Between Workouts
Resting time between your workouts differs depending on the ‘type’ of workout you are doing.
If you’re doing strength training and using heavy weights, I recommend that you only train 3 times a week on non-consecutive days (Monday, Wednesday, Friday for example).
Using heavier weights puts more strain on your central nervous system. If you over work this, your progress will stall or regress.
If you’re doing a bodybuilding routine that involves using lighter weights at higher reps, you can train more frequently. 4-6 times a week is perfectly fine.
Diet To Get Ripped
During the workout, you are causing micro-trauma to the muscle and stimulating protein synthesis. A good way to think about this is that you are breaking down your muscles during the workout and signaling for your body to build bigger and stronger muscles.
Food is like the building blocks of your physique. During rest, your body uses the nutrients you have eaten to repair and rebuild your muscles.
The process of rebuilding or ‘building bigger muscles’ happens during rest. Deep and restful sleep works together with the right diet for growth.
As you lift more weights, you need to eat more to accommodate your growth. If you can’t fulfill this, it will take longer for you to grow and increase the weight you can use.
Most guys put all of their focus on their workout routine, with little regard for rest and diet. The process of recovery is just as important and it requires just as much attention and effort.
So what do I eat?
You have to eat clean, no junk. Get rid of the sugary and deep fried foods.
Once you get rid of the junk, focus on your ‘macro ratios’ or macro-nutrient ratio. This includes protein, carbohydrate and fat.
I will not talk about specifics because the amount of food and macro-ratio completely depends on the program you are on. The diet has to work together with the workout routine and every program has different requirements.
When your goal is to ‘Get Ripped Fast‘, there are 2 approaches that can help you achieve this: Body Recomposition or Cutting.
Let’s take a look at the diet of all the different types of programs:
Types of Workout Programs and Their Diets
A general rule for body recomposition (gain muscle and lose fat at the same time) is to eat a high protein, high fat and low carbs for most of the time with strategic carb re-feeds. Fat should be kept low during the carb-re-feeds for optimal effect.
You are still eating above maintenance so that gains can be made, however, it is slower compared to when you are eating to bulk. The workouts are either high intensity (high weight) or high volume (high reps), not both.
High volume generally involves using around 4 sets per exercise with 8-12 reps per set. High volume training can go as high as 20 reps in a single set. Other variations include 8×8, 6×6, and etc… they can all have their place in a routine depending on the approach and preferences.
High intensity in our context involves using a heavier weight. It generally involves doing around 3-5 reps per set. The amount of sets would depend on your level of development and also the program.
If your main focus is to build muscle, you will need to eat more carbs to recover from the high volume and intensity work. Fat gain is inevitable when you want to optimize muscle gains. The beginner can afford to train high volume and high intensity every session.
The intermediate and advanced trainee needs to cycle their intensity and volume throughout the week. It’s perfectly fine to squat and bench press multiple times a week as long as you don’t use your max work weight every time.
For the natural trainee, the focus should be on gaining more strength. This is the best long term strategy to building more muscle. Reps of 5 seems to be the magic number for consistent strength gains over the long term.
You are only eating enough to maintain the muscle mass you have. You can either eat high carb,high protein, low fat OR high fat, high protein and low carb. Another approach would be to cycle the two methods and this can also work for body recomposition. The purpose of the workout at this point is to only maintain your muscle mass. Being greedy and pushing to make more gains at this point can create negative results.
The workout needs to be designed with the diet in mind and vice versa. You can’t randomly throw together a work out with a certain rep range with a random diet. You will stall out long before your goals are reached.
Everyone has different goals:
- If you’re really skinny, follow a bulking program for beginners.
- If you have a foundation of muscle with some extra body fat, follow a recomposition program.
- If you already have all the muscle you want, follow a cutting program.
Whatever your goals are, you now know what to to look out for in each program. As long as the program falls under the guidelines I talked about in the previous section.
Just remember, when creating a visually appealing physique, it’s about building muscle in the right places to create the right proportions. I briefly talked about Ryan Reynolds at the beginning of this article because he is a perfect example of this.
The Best Resource for a Body Recomposition
The best program to create a body recomposition is The Hollywood Physique.
It takes advantage of a leverage point that hollywood actors use to create their fast transformations. There is only a small subset of muscles that are visible. This subset of muscles only make up 20% of your entire muscle mass, but it creates over 80% of all perceived muscle size.
The program helps you develop the 20% of muscles that makes a visual difference while losing body fat.
Check out my Hollywood Physique Review to learn more about it.