• 9 Tricks For Getting Ripped


      By JIM STOPPANI, PHD, AND JOE WUEBBEN Flex Online

      Take your fat-burning efforts to the next level with these crafty get-lean strategies

      If you want to get ripped, you know the well-established dietary rules that need to be followed: eat six to eight meals every day, keep your carbs in check and your protein intake high. And then there are the not-so-well- established rules, the ones that may seem counterproductive but have been proven to work, either scientifically, anecdotally or both. We like to call them ďtricksĒ for the simple reason that not everyone has caught on to them yet. Incorporate them into your nutrition regimen and youíll be hooked ó not to mention shredded ó in short order.

      1- CHEAT ON YOUR DIET

      You canít get lean without adhering to a clean diet, but at the same time, occasionally straying ó a.k.a. cheating ó can actually assist in losing fat. This doesnít mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

      WHY IT WORKS: When youíve been dieting strictly, your levels of the critical hormone leptin start to drop. Leptin keeps hunger down and metabolism up, so when its levels fall, you essentially burn fewer calories but eat more. Overeating boosts leptin levels, which keeps your metabolism high and hunger low, allowing you to burn more calories and consume less.

      DO THIS: Increase calories by 25%Ė50% one day per week and at least double your carbohydrate intake on that day.

      2- EAT BEFORE BED

      While you sleep, your body is essentially in a fasting state and is stripping amino acids from your muscles to fuel your brain in the absence of food. And since any muscle loss is going to negatively affect your metabolism, so too will it hamper your fat-loss efforts.

      WHY IT WORKS: Eating right before bedtime means that aminos will be taken from that meal, not your muscles. However, we donít recommend scarfing down carbs ó only protein and/or fat. Some good options are cottage cheese, Greek yogurt, natural peanut butter, nuts, flaxseed oil and casein protein powder ó all slow- digesting, high-proteinsources. Research has shown that casein also can help to encourage fat burning at night.

      DO THIS: Eat either 8 ounces of low- fat cottage cheese, 1 tablespoon of natural peanut butter or one scoop of casein protein powder.

      3- SLOW CARBS PREWORKOUT

      Many people still opt for fast carbs before training, thinking it will provide a jolt of energy. Maybe it will, but it wonít help you burn fat like slow-digesting, low- glycemic carbs.

      WHY IT WORKS: One study performed at the National Taiwan College of Physical Education found that athletes consuming a preworkout meal of slow-digesting carbs and protein burned more fat during exercise and were able to train longer before reaching exhaustion than those not eating the slow carbs.

      DO THIS: Within 30 minutes before training, consume 20Ė40 grams of low-glycemic carbs such as whole- wheat bread, oatmeal, fruit or sweet potatoes in addition to 20 g of whey protein.

      4- FOCUS ON FAT

      When trying to get ripped, cutting out all dietary fat isnít a good idea. Healthy fats, namely omega-3 fatty acids, as well as monounsaturated fats, can actually help you lose bodyfat.

      WHY IT WORKS: Fatty fish like salmon and trout as well as walnuts are good sources of omega-3 fats, while olive oil, peanut butter, avocados and eggs (see ďIncredible & EdibleĒ) are all good sources of monounsaturated fats. Plain nuts are great, too. One study out of Loma Linda University (California) reported that subjects following a low-calorie, high-fat diet with the majority of fat coming from almonds lost significantly more bodyfat than those consuming the same calories but higher carbs and lower fat. DO THIS: Keep fat intake at 20%Ė30% of total daily calories.

      INCREDIBLE & EDIBLE Not sure what to eat for breakfast? Weíll decide for you: eggs. Research has shown that people who consume whole eggs at breakfast lose significantly more than those who donít. Go with three whole eggs first thing in the morning, along with an additional bodyfat three egg whites.

      5- EAT FAT-BURNING FRUITS

      Think about it: how many people do you know of who have gotten fat know of who have gotten fat from eating berries and bananas? Thought so. Fruit, then, is not exactly the devil, but some are better than others when it comes to getting lean.

      WHY IT WORKS: A study out of Scripps Clinic in San Diego, California, found that people eating half a grapefruit or eight ounces of grapefruit juice three times a day lost on average four pounds in 12 weeks; this is probably because of grapefruitís penchant to lower insulin levels and boost metabolic rate. Apples, on the other hand, contain antioxidants called polyphenols that, in addition to boosting strength and endurance, aid in fat loss, especially around the abs.

      DO THIS: Add half a grapefruit to your breakfast and lunch every day and have one large apple as your preworkout carb source, as one apple contains about 30 g of slow-digesting carbs.

      6- GET YOUR CALCIUM

      Eating dairy isnít just about getting protein for building muscle; the calcium is a huge benefit for fat loss.

      WHY IT WORKS: Calcium has been shown in numerous studies to enhance fat loss, particularly around the abs. Itís suggested that calcitrol, a hormone that promotes fat gain and limits fat burning, is suppressed when adequate calcium is consumed in the diet. Calcium may also help decrease the amount of dietary fat absorbed by your intestines, and a recent study suggests that it helps to curb food intake.

      DO THIS: Opt for dairy products such as low- fat cottage cheese and Greek yogurt two or three times a day as high-protein snacks.

      ITíS ALL GREEK The difference between regular and Greek yogurt is pretty simple: the latter contains about twice as much protein as the former and about half the carbs.

      7- EAT ORGANICALLY

      Buying organic will cost you a few extra bucks, but for some foods itís worth the added expense, as these all-natural forms can greatly enhance the fat-burning process.

      WHY IT WORKS: One study out of the United Kingdom reported that organic milk had roughly 70% more omega-3 fats than regular milk. Another study found that organically raised (grass-fed) cows produced milk with a whopping 500% more conjugated linoleic acid than conventionally raised cows and that the meat from the organic ones also contained more CLA and omega-3s ó both of which aid in fat burning as well as muscle building.

      DO THIS: When shopping for milk, cottage cheese, yogurt, cheese and beef, buy organic if you can afford it.

      8- DRINK COLD WATER

      Drinking water may seem too simple a way to get lean, but it works, especially when the water is cold. Plus, itís cheap, so youíll save money that can be spent on buying organic dairy and beef.

      WHY IT WORKS: One study out of Germany showed that drinking two cups of cold water could increase metabolic rate by about 30%. Itís theorized that this is due to an increase in norepinephrine release brought on by the water. Another study found that those drinking two cups of water between meals also ate less food and lost five more pounds in 12 weeks than those not drinking extra water between meals.

      DO THIS: Drink two cups of cold water between meals throughout the day.

      DONíT DO THIS Many dieters depend on diet sodas and other artificially sweetened beverages to satisfy their sweet cravings. Research has suggested that such drinks cause you to feel hungrier, making you more likely to stray from clean eating. Moreover, these sugar-free beverages can still increase insulin release, which can inhibit fat burn absolutely canít do without your Diet Coke, just try to limit yourself to one per day at the absolute most.

      9- SEEK OUT SOY

      We know what youíre thinking: real men donít eat soy. But in reality, real lean men eat soy, as itís a potent fat burner.

      WHY IT WORKS: University of Alabama (Birmingham) researchers found that individuals taking 20 g of soy protein daily for three months lost a significant amount of abdominal fat compared to those using casein. Soy also has been found to increase growth hormone levels. GH helps build muscle, yes, but it also burns fat.

      DO THIS: Add 10 g of soy protein powder to your pre- and postworkout shakes.

      Source: http://www.flexonline.com/nutrition/...getting-ripped
      Comments 16 Comments
      1. hugry4more's Avatar
        hugry4more -
        Subd
      1. Torobestia's Avatar
        Torobestia -
        2 things: avoid soy (unlike the article says), and on the same note avoid casein supplements. Those who take casein at night get fatter. It probably has to do with casein being so slow-digesting it interferes with fasting mechanisms of the body, and whereas you are in fact supposed to enter a somewhat fasted state at night, you don't with casein. So don't do this. And that's probably why in the soy study the men got leaner using it over casein. Also, eating organically is not necessary, though I guess it may be optimal. Avoiding processed foods and foods that were fed processed foods (like cows, chicken, pork..) is what you should aim for. Organic foods I'd say would be luxury status. Everything else I more or less agree with.
      1. MidwestBeast's Avatar
        MidwestBeast -
        Yeah, I can't recall the studies off the top of my head, but the cons of soy outweighed the pros.
      1. analogsubstnz's Avatar
        analogsubstnz -
        I agree I've heard and read that soy in large amounts can raise estrogen levels in the body. But I was pretty sure the intake had to be substantial.
      1. AaronJP1's Avatar
        AaronJP1 -
        Sub for later
      1. Nickmort's Avatar
        Nickmort -
        Originally Posted by Torobestia View Post
        2 things: avoid soy (unlike the article says), and on the same note avoid casein supplements. Those who take casein at night get fatter. It probably has to do with casein being so slow-digesting it interferes with fasting mechanisms of the body, and whereas you are in fact supposed to enter a somewhat fasted state at night, you don't with casein. So don't do this. And that's probably why in the soy study the men got leaner using it over casein. Also, eating organically is not necessary, though I guess it may be optimal. Avoiding processed foods and foods that were fed processed foods (like cows, chicken, pork..) is what you should aim for. Organic foods I'd say would be luxury status. Everything else I more or less agree with.
        Any source for your casein theory? First time I heard that
      1. mattrag's Avatar
        mattrag -
        Originally Posted by analogsubstnz View Post
        I agree I've heard and read that soy in large amounts can raise estrogen levels in the body. But I was pretty sure the intake had to be substantial.
        actually not. Try looking up soy and phytoestrogens. Supposedly the GMO stuff has even more of these phytoestrogens.
      1. shaft's Avatar
        shaft -
        Yeah theres an article in Readers Digest of an Army guy who was a healthbuff. He was ripped but had bitch tits. The end was they foundit was his daily intake of Soy Milk. The soy mimics a female hormone and triggers estrogen.
      1. hajisan's Avatar
        hajisan -
        I think we've all heard to stay away from soy, but casein? I too would like a source (like a peer reviewed article as opposed to anecdotal evidence).
      1. ka0tik's Avatar
        ka0tik -
        Originally Posted by shaft View Post
        Yeah theres an article in Readers Digest of an Army guy who was a healthbuff. He was ripped but had bitch tits. The end was they foundit was his daily intake of Soy Milk. The soy mimics a female hormone and triggers estrogen.
        Ripped freak with bitch tits sounds like poor pct after a cycle/too many cycles, not soy. Just bc they are a health geek doesnt mean they are healthy... You would probably have to drink over a gallon of soy milk a day to change your hormone levels and in the long run your body would probably adapt to it.

        IMHO I don't think soy should be avoided like the plague but at the same time I wouldn't supplement it or consume soy milk every day. There are pros and cons to every food, but the more variety you get the more different types of nutrients you get making you healthier.
      1. Iron Warrior's Avatar
        Iron Warrior -
        I wouldn't say organic foods is super critical for getting ripped. It's good to see they mentioned leptin in the article, many people seem to forget the role it plays in getting ripped.
      1. swollen87's Avatar
        swollen87 -
        Soy not for me
        Organic only 85% of the time ... you can find deals.


        I agree with most of it... sometimes ill lose it, and eat half a tub of cottage cheese at 2am... and be surprised how lean I look in the morning
      1. Lukef2000's Avatar
        Lukef2000 -
        Subbing for later.
      1. _Nomad_'s Avatar
        _Nomad_ -
        1. growth hormone - must be legit pharma grade hormona, 5iu a day minimum
        2. tren ace - watch the fat just melt right of you
        3. ephedrina - megadose that stuff before competitions. dont cycle it, thats a huge myth. Do you think asthma patients cycle their ephedrine because their receptors wear out?!?! lololol
        4. clen / T3 or albuterol / T3 - greatest fat burners know to man
        5. exercize and diet.

        gh15 approved
      1. rrritchaye's Avatar
        rrritchaye -
        subd
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        i know this is an old article, but just caught it and thought i'd comment on few things
        so, on with the bump


        Originally Posted by Torobestia View Post
        2 things: avoid soy (unlike the article says)
        okay agree
        and on the same note avoid casein supplements. Those who take casein at night get fatter.
        no
        It probably has to do with casein being so slow-digesting it interferes with fasting mechanisms of the body, and whereas you are in fact supposed to enter a somewhat fasted state at night, you don't with casein.
        no

        no protein is going to make you fat.. period

        Originally Posted by Nickmort View Post
        Any source for your casein theory? First time I heard that
        absolutely none

        Originally Posted by mattrag View Post
        Try looking up soy and phytoestrogens. Supposedly the GMO stuff has even more of these phytoestrogens.
        this
        soy is not something you want as a man
        xenoestrogens..phytoestrogens. .environmental estrogens..we are bombarded and surrounded with estrogenic compounds

        Originally Posted by hajisan View Post
        I think we've all heard to stay away from soy, but casein? I too would like a source (like a peer reviewed article as opposed to anecdotal evidence).
        i don't have source handy, but actually there is some miniscule evidence that casein is not something you want to go all out on..just not for the reasons that have been suggested above :D
        me, i think if you keep it common sense intake, you'll be just fine, and i do prefer a blend of proteins prior to bed myself


        as for the other points in the article: meh.. some good ideas, and some that really have no place being advised without a more thorough understanding of what you are doing
        and is the problem with these "how-to guides" -- there are many different paths that lead to rome, no one system is going to work for everyone

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