Getting super lean is simple.
You need to lift heavy three days per week, do some type of sprinting and conditioning three days per week, drink water and eat clean.
That’s it!
Now notice I said simple, not easy.
Getting ripped isn’t supposed to be easy. It will certainly be challenging, but the recipe is simple.
All you have to do is execute the things I just mentioned.
Now for those of you that are as simple as I am, let’s break down each of those ingredients and simplify a bit more.
Lift heavy: Remember strength training is about getting bigger and stronger. Don’t try to make it about losing fat. That’s a quick way to get smaller and weaker. Train with lower rep ranges and big compound lifts (3-8) and back off a bit on your assistance work (8-15). Make sure you do some type of squat, deadlift, vertical press, vertical pull, horizontal press, horizontal pull and keep your workouts to 45-60 minutes. You can split up your training by doing 3 full body days per week or an upper-lower split over a three day training week. For example, Monday upper body, Wednesday lower body, Friday upper body. Then the following week Monday lower body, Wednesday upper body, Friday lower body. Decide which works best for you by trying them both for 3-4 weeks at a time.
Sprinting/conditioning: Three training days per week just ain’t gonna cut it if losing a lot of fat is your goal. If you split up your training like I just mentioned, you can do a sprint variation on Tuesday, jump rope on Thursday, and hit some type of metabolic circuit on Saturday. Or, my favorite choice is getting some heavy sandbags, sleds, kegs and stones and create a strongman style circuit on one of those days. Any of those options are extremely effective but the most important thing is you do SOMETHING and sweat on your “off” days.
Drink water: To train hard and make consistent progress you need to stay hydrated. Start with a minimum of half your bodyweight in ounces daily. But the real reason I bring this up is due to the fact of how many people think it’s ok to drink juice and diet soda. I want to make this clear; juices, sports drinks and all soda (even diet) suck. They are either loaded with sugars or artificial sweeteners (which could be even more detrimental to your health than actual sugar) and will put a screeching halt to your fat loss progress. Avoid them at all costs and drink what we are designed to drink, water!
Eat clean: Let’s face it, you already know that eating pizza, burgers, cupcakes, fries, ice cream, donuts, brownies, pasta and bagels are not the key ingredients to that ripped six pack you want for summer. And you already know fish, chicken breast, potatoes, rice, beans, oatmeal, eggs, lean beef, vegetables and fruit are. You don’t need me to tell you that. You just need to execute. Don’t worry too much about counting calories at first. If you have a lot of body fat to lose you will be on your way if you just cut out the crap and focus on only the good stuff I just mentioned. Don’t let any marketing scam deter you from what you already know. Anything that comes in a box or bag and says “fat free”, “sugar free”, “low sodium” or anything of that nature is usually not something you want to be consuming. Put your focus towards earth grown nutrients and eat 5-6 meals per day. Just start with that to get the ball rolling. I guarantee you will see better results than you ever have following some bogus gimmick. Not to mention how much better you’ll feel.
One last thing I want to mention is to pay no attention to those overpriced, harmful supplements out there that will guarantee you unrealistic results in earth shattering time. Most of those pills are loaded with caffeine and chemicals and will do more harm for you than good. Stay away!
That’s as simple as it gets folks! Summer will literally be here before you know it so if you’re serious about achieving the body you’ve always wanted you now have the recipe!
Just start and pick up some momentum. You will be SHOCKED to see what you can actually accomplish by this simplistic approach!
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