How to Get Ripped Fast

How to Get Ripped Fast

          Naturally every dude wishes to have an athletic physique, and some stop at nothing to achieve this. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped

• SWEAT.

Sweating is a way of "evaporative cooling", a mechanism by which the body regulates its temperature. If you are sweating, it means your metabolism is probably in high gear, since a higher metabolism equals a higher resting body temperature for the most part. Also, water retention is not simply "water", but sodium ions trapped underneath the skin. This is why your sweat tastes salty. A trick I use is to sit in the sauna, and keep drinking water. In the beginning, your sweat will taste salty, telling you that you are retaining sodium.
After a while, your sweat will begin to taste like water. This tells you that you have sweat most of the sodium out that was being retained underneath your skin, which means you have lost a good portion of muscle-masking fluid. Once again, whenever sitting in a sauna, be sure to have water handy, and be sure to supplement with a vitamin, as you sweat out many of your essential vitamins.

• HAVE A CARBOHYDRATE STRATEGY.

Carbohydrates and fats play a very integral role in the proper functioning of your body. Unlike most urban myths surrounding getting an athletic physique, abstaining from these two kinds of foods is not the right approach when it comes to how to get ripped fast.
Carbohydrates for one, are responsible for the effective functionality of most of your body’s systems such as the central nervous system. Abstaining completely from carbohydrates will throw your body’s metabolism in dishevel, leaving you feeling tired and even hungry.
Fats on the other hand, are also important for proper metabolism, particularly when it comes to the functionality of muscle supporting hormones such as testosterone. The trick once again lies in striking the right balance when it to the amounts of carbohydrates and fats you should eat for you to get buffed quickly.

• FOCUS ON STRENGTH WORKOUT REGIMENS.

As most people would know the exercises that you integrate in your body fat losing strategy also plays a significant role in achieving the physique you desire in a quick manner. For the most part you should focus on strength workouts such as power lifting, circuit workouts, body weight lifting and so on. These exercises have been proven to assist in giving your large muscle groups a total workout, which goes a long way in stimulating muscle growth and more importantly their definition. Strength training coupled with ample protein intake can help you to retain your muscles and effectively shed off body fat in a remarkably short time.

• DRINK MORE WATER.

That's right. You've probably heard this one before, and it is definitely true. This is the most important advice I can give, and I cannot stress its importance. Besides flushing out your kidneys and entire digestive system, hydrating your body, and brain, thereby allowing your metabolism to function more effectively, and just making for a nicer skin tone and appearance, drinking more water causes you to release more water through excretion, thereby dropping "water retention".

• EAT MORE FAT. 

Eat less, move more. That’s the theme behind most diets these days. If we just consume fewer calories and put in more hours at the gym, we’ll shed pounds, right?
According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, our time and energy might be better spent paying more attention to what we eat rather than how much we eat. In fact, our diet has the capacity to actually retrain our fat cells to burn more calories.

7 Classic Exercises Time Should Never Have Forgotten

7 Classic Exercises Time Should Never Have Forgotten

1. Arnold Schwarzenegger: Arnold Press

 Arnold began his shoulder presses by holding a dumbbell in each hand with his palms facing his body and the weights at shoulder height. As he pressed the dumbbells to overhead extension, he twisted his forearms so that his palms faced away from his body at the top of the move.

claimed this was the best move for developing shoulders. "This move creates a greater range of motion than standard dumbbell presses because it incorporates rotation, an important function of shoulder movement that few other moves include," says Tom Seabourne, Ph.D. "When you raise an object overhead, you will naturally use rotation." Seabourne says this move is also great for working around a shoulder injury. "Finally, this move provides the variety needed to stimulate more muscle fibers and growth."

2. Steve Reeves: Pinch-grip Deadlift

 This 1950 Mr. Universe, who acted in numerous Italian muscle films, performed this signature move to help build his Herculean physique. He put 45-pound plates on a barbell in the reverse position so the numbers faced out. Reeves grasped the rim of the weight plates rather than the barbell itself, bending at the knees and hips. Driving through his lower body, and maintaining the integrity of his lower back, he pulled the weight off the ground until he was standing. Then he lowered the weight by bending at the waist and knees until the weights returned to the ground.

3. Dave Draper: Curl and Press

Lie on a low incline bench (15-20 degrees - about the height of a cinder block under one end). Hold a moderate-weight dumbbell in each hand, with your arms extended and below the bench. Using a slow action, curl the weights up until they're close to your armpits. Then twist the weight and begin to press the weight above your chest, performing an incline press. "Keep your form meticulous and perform 10-12 reps per set," Draper says.

"This move is great for warming up, for using as a multi-body-part stimulator -- you also use your triceps and shoulders as supporting muscle groups -- or for rotator cuff conditioning," says Draper. But he cautions against using a heavy weight if you're rehabbing.

4. Larry Scott: Spider Curl

 Grasp an EZ curl bar in both hands, and place the backside of your upper arms against a Spider curl bench (a vertical "preacher" bench). Press the backside of your arms against the vertical pad. Raise the weight until it's at shoulder height. To complete the rep, lower the weight, feeling a nice stretch in your biceps as you go. "Once you feel the much deeper contraction that you get at the top of your biceps with this move, you'll want to do it every time you train biceps," says Larry Scott, the first-ever Mr. Olympia.

This move targets the development of the peak of your biceps, the part many consider most essential for showcasing impressive guns. "It also works the inside of the biceps, while the preacher bench works the outside," Scott says.

5. Eugen Sandow: Screw Press (a.k.a. Bent Press)

This is a whole-body strongman feat.

 Stand a barbell upright (perpendicular to the ground), grasping it with one hand near the middle. Bend down and put your shoulder under the bar as the barbell begins to tilt to parallel to the ground above your shoulder. Place your free arm on your free-side knee for support as you fully extend the arm holding the barbell. Then stand up so that the barbell is held with your arm fully extended over your head.

To impress. Still, you can use this move to enhance your own power and strength.

6. Vince Gironda: Sissy Squat

To perform sissy squats, take a hip-wide stance and place one hand on a support at about hip level. Hold a weight plate against your chest with the other hand. Bending only at the knees (keeping your body straight from knees to head) lower your body. Your knees travel forward as your heels come off the ground, and your upper body moves toward the floor. You'll feel a deep stretch along the tops of your legs. Straighten your legs, pressing your body back to the standing position, feeling a contraction in your quads.

Sissy squats directly target the quads, helping to avoid overtraining your glutes when you train legs. Gironda believed that all other leg moves, isolation or compound, were superior to squats for developing legs.

7. Reg Park: Double Barbell Press

Lie on a bench holding a weighted barbell in each hand near the center so that the barbells are parallel with your palms facing one another. Maintaining control and balance of the weights, lower them until your hands are near your armpits. Press the weights back into place using the power of your pectorals. Maintain strict control of the barbells; avoid letting them sway left to right or up and down.

impressive strength feat develops the pecs and, secondarily, the triceps and shoulders. "It's an intense stabilizer workout based on the enormous balance challenge," says Park's son Jon Jon Park, a trainer. It translates well to helping you improve strength for easier moves such as regular dumbbell or barbell presses.

10 Golden Rules of effective Training you don't know !!

• Without plenty words , to evolve your training you have to follow these rules

1 / The Scale is Not Your Best Indicator of Success

Some people place far too much importance on the number they see on the scale. What they forget is that it's not about gaining weight; it's about gaining high-quality lean muscle weight. The number on the scale changes from day to day and even from hour to hour. Yes, you should weigh in regularly, but not obsessively. The mirror is a far better evaluator for measuring success.

2 / Muscle Soreness is Not the Best Way to Judge Your Workout

Muscle soreness is a direct result of small breaks in the muscle fibers during your training session, but soreness is an unreliable measurement tool. Yes, it probably means that your workout has reached a higher level, but keep in mind that if you worked out for the first time in a year, you'd be sore, regardless of your workout's effectiveness.

Also, effective and consistent training often produce less soreness as you progress. That doesn't mean your workouts are losing effectiveness. It simply means you're getting stronger.

3 / The Best Workout is the One You Actually Do

No matter how good your program is, it won't get you results if you don't perform it confidently, enthusiastically, and above all, consistently. Results are the only thing that matters. If what you do works for you right now and you're committed to it, then keep doing it. As you gain more experience, you can build up to whatever is the "optimal" program. Remember, it's important to stick with the fundamentals and take them to higher and higher levels if you want to succeed. The videos, podcasts, and posts on the thread delve much deeper into this topic.

4 / Less is More—Really!

Shorter sessions with fewer exercises, sets, and reps are the best way to build mass in the shortest time. I call this "Mass Machine Training." I learned this in my own career. When a person is forced to up their game without using more reps, sets or exercises, they find out what they are truly capable of in the gym.

It wasn't until I made myself stick to a 4-6 rep range with heavier weight and fewer exercises in a shorter period of time that I started to get incredible results.. Mass Machine Training is awesome because it builds mental and emotional strength along with promoting physical strength and muscle gains.

5 / Supplements are Only One Part of an Effective Program

I make money selling supplements, but I'm telling you that they are not a replacement for good training, healthy eating, or mental focus. Mass Machine Nutrition makes outstanding and highly-effective supplements, but they're simply an important addition to all of those other things, and they only benefit you once you have your goals and system in place. How's that for giving it to you straight?

6 / Intensity is the Key to Growth

The foundation of all good training programs is their intensity, regardless of whether they're long or short, split or whole-body programs. All training should be a sprint, not a marathon. The more you "sprint," the more effective your training will be. Training in a marathon-like manner nets you less progress in a longer period of time.

Mass Machine Training forces you to step up and use your physical, mental, and emotional abilities to their fullest. You'll be surprised by just how much your performance in the gym will improve when you are locked in. Some bodybuilders require tough love to understand this, and because I know firsthand what it takes to get results, my coaching often involves this tough love. I promise, it is well worth it.

7 / Lack of Experience Makes You Think You Should Train Longer

I firmly believe that shorter, more intense workouts are the key to achieving phenomenal results in a shorter period of time. I don't think that any workout should last more than an hour-if that.

A lot of people think that my 25 years of experience allows me to get results from a short workout, but they're looking at it from the wrong perspective. It's not my experience that allows me to shorten my time in the gym without sacrificing effectiveness. It's your lack of experience that makes you feel you must stay in the gym longer. This is because you lack confidence in your ability to effectively train. The key is to force yourself to be just as effective in less time. That's when you hit the level of intensity you need to get results from a short workout.

8 / Your Mind is the Most Important Muscle to Engage

Having the right mindset is the key to effective training. If you phone it in, you might as well go home. Unfortunately, most guys believe they are "working hard" in the gym even when that's not the case. That's OK. It's why I make myself available to you on the message board.

It's my job as your coach to help you discover what you are capable of achieving. I take that role seriously. You have to be completely focused on every rep, completely tuned in to every muscle. You also have to believe in yourself and what you do. You can engage all the muscle fibers you want, but you won't see dramatic results unless you engage your mind first. If you're not mentally ready when you walk into the gym, take five minutes to get ready or you'll waste your time and energy.

9 / Shorter Rest Periods Aren't Necessarily Better

There's a huge trend toward on taking the shortest rest between sets, but I say you may need to make them longer. You should rest long enough to get close to 100 percent of your strength back, but not so long that you lose your concentration and focus. In heavy weight training, with the goal of absolute muscle failure, you need to get most of your strength back before moving on to the next set. This is because you have to train as heavily as you can to build real muscle in the most effective and efficient manner. You must learn to train this way to build the most amount of muscle in the shortest period of time.

A lot of guys feel that shorter rest periods help them lose fat faster, but that's why we diet and perform cardio. When you lift, your goal is to build muscle, not burn fat.

10 / Don't Underestimate the Importance of Nutrition

Good training isn't just what you do with your body; it's also what you feed your body. You've all seen guys who work out like mad but their bodies just don't show the results you'd expect. This is usually because they lack the nutrients to get those results.

Experts say that the way you eat accounts for as much as 80 percent of how you look. My experience bears this out, to the extent that if I had to choose between working out and good nutrition, I would take good nutrition. Learn the important basics of good nutrition and follow them consistently! This is why I talk about nutrition so often on the thread. It's a huge part of the bodybuilding world.