Getting ripped takes hard work and dedication, a carefully planned diet and many hours in the gym. At times, it takes an iron will, such as when you want to cheat on your diet or skip a workout.
There’s no shortcut to getting ripped. Whether or not you can get there in 90 days depends on where you’re starting from and how much you’re willing to work for it.
Diet Is King
How much time you spend in the kitchen prepping meals with the right calorie and macronutrient content is just as important as how much time you spend in the gym. You can’t get ripped if your diet isn’t on point. Following the DBM food plan is key to seeing results from your bi-weekly strength training workout.
When you reduce your caloric intake, your body starts to burn fat for fuel. How many calories you need to eat depends on a lot of factors – your current body fat percentage, how much you currently eat, how hard you work out, etc. Get good at tracking your calories in a journal or an app. If you’re not getting the results you want, talk with me. Just remember that you don’t want to cut too many calories, which can cause you to lose muscle.
Balancing your macronutrients is key to getting ripped. Experts differ on the exact proportions, but generally, a diet that is higher in protein gets good results.
Protein is one of the most important nutrients for altering body composition it provides the raw materials for building muscle and it is more satiating than carbohydrate and fat, which can help you reduce your calorie intake for fat loss.
Choose Your Foods Wisely
You want to get the most bang for your buck at each meal and snack. Choose lean sources of protein, such as light meat chicken, fish and lean beef, egg whites, and plants. Focus on fresh vegetables which are low in calories and filling, instead of fruit which is high in natural sugar, snack on sweeter vegetables like bell peppers, snap peas and carrots.
Avoid saturated fats and get healthy fats from olive oil, fatty fish, and avocado. Choose a protein shake when you need something sweet, and avoid eating out whenever possible as it makes controlling your calorie and macronutrient intake challenging.
Advanced food prep is your friend. Always having a balanced meal and snacks ready to eat in your refrigerator makes it much less likely that you will cheat (keep a small cooler with you in the summer).
Crush the Gym
In combination with eating enough protein, strength training is the only way to maintain muscle mass while you’re burning fat. Strength training programs that are consistent, challenging and changed up every four to six weeks will get you the results you want. You also need to allow adequate time for recovery to promote muscle growth and prevent injury. Follow my program of twice a week private or semi-private sessions and use group classes as needed.
Keep your workouts simple by using compound movements like squats, curls, deadlifts, rows and pull-ups with heavy weights. These exercises work a lot of muscles at one time and build core strength. They also burn more calories while you’re doing them.