Everyone I know wants to be lean and totally "ripped"! There are several ways to achieve that "look", but most people want to know the fast, easy way. Well, there really is no fast or easy way, but I can tell you one way that is the least painless and less time-consuming.
You will have to follow a few simple techniques to get to your goal:
Eat a clean diet. Make sure you are consuming at least 1-1.5 grams of lean protein per pound of body weight. Your carbohydrate sources should be nutrient dense and fibrous choices such as green vegetables, oatmeal, sweet potatoes and brown rice. Make sure you are also eating healthy fat like olive oil, flaxseed oil, all-natural peanut butter, salmon and EFA capsules.
Absolutely NO junk food!
You should completely eliminate fruit, fruit juice, dairy and bread.
Take a good multi-vitamin and supplement with at least 15 grams of L-Glutamine every day to promote muscle recovery.
You must be on an intense lifting split, working each body part. once per week. A 3-day split is best.
Perform at least one High Intensity Interval cardio session per week. I suggest 15-20 minutes of HIIT training.
Perform at least one moderate-intensity cardio session per week. I recommend 30 minutes of moderate cardio.
On training days, your last set of every exercise should be to failure.
When lifting, squeeze your muscle at the top of every rep before performing the next rep.
Change the way you perform a "rep".Using the Lat Pull-down as an example; one repetition would consist of pulling the bar down to your chest, allowing it to come half way up, pulling it down again for a tight contraction and then allowing the weight to come all the way back to the top, so that your arms are fully extended. Use this technique with all your lifts.
Incorporate Isotension - Wait a minute...you're not done yet!After your final set, reduce the weight by about 20 percent and hold it at the top of the lift for a 30-second static contraction. The contraction should cause a huge flow of blood to be directed toward the muscle you are working. You should be squeezing the life out of your muscles.
Posing - Choose 2 days a week to flex and tense your muscles for 30 minutes. You will pose, flex and tense your muscles as intensely as possible for a total of 30 minutes. This will not only burn calories, but also improve the shape, separation and condition of your muscles. Hit a pose and hold it for at least 5-10 seconds before switching to another pose. Flex your muscles with extreme intensity for the duration of this workout!
By implementing these simple techniques you can easily achieve a lean, "ripped" look without spending a fortune on supplements or spending hours and hours in the gym.
Try 2 of these techniques for 8 weeks! You'll be totally amazed at much fat you'll lose and at your overall transformation!
Be Well & Stay Fit!
Aimee Deak
Personal Trainer & Nutrition Analysis
PT TRANSFORMATIONS
http://www.pttransformations.com/
Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss and exercise.
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