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How To Get Ripped Without Getting Ripped Off

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By Author: Gallant Matt
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The facts are I have lived in the "ripped zone" for a long time but I get really jazzed when I share how I got there and how I stay there with others. You don't have to "play the pain game" to win the war on body fat, but you do need to integrate some important training and eating technology to take your body, mind and soul to the next level.

So, if you are ready to play to win while looking and feeing great I got some tips and tricks that will allow you to have your cake and eat it too.
Fat Burners - The Only Thing They'll Burn

Is A Hole In Your Wallet

Hey, I know we all see the ads for the latest "fat burner" with impressive before and after pictures but what is the real story. I am not saying that there are some benefits to taking a quality supplement to aid you in your fat loss regimen, but if your strategy is too pop some magic pills and wake up shredded in a few weeks I got some news for you... Wake up it ain't happening!

For example, I have trained two significant body transformation winners not to mention those results have been duplicated by thousands of my clients ...
... who have metabolism, body fat levels, age, and a lifestyle just like yours.

The Easiest Fat Loss Equation In the World

Calorie in - Calories out = Calorie Deficit.

The bigger the deficit the more body mass you burn off to supply your body with the fuel. I say body mass because the structure of your diet and your training are gonna determine whether you're burning fat or muscle.

Remember burning fat is good... Burning muscle is bad because it makes burning fat harder and this is the problem with every diet that does not include muscle building exercise.

So the optimum way to create the biggest calorie deficit is to increase calorie expenditure by exercise and decrease calorie intake by eating high nutrient low calorie foods spread out over the day and that is the exact strategy I use with all my clients from housewives to competitive bodybuilders.


How to Calculate Your Lean Body Mass

Take your Body fat percentage and multiply that by you weight in lbs

Subtract that answer to get your lean body mass total also called LBM.

Now multiply that number by 12 and that is the number of calories you can consumer per day.

Here is an example.

150lb person at 30 percent body fat

150 X 0.30 = 45

150-45 =105 this is the Lean Body Mass of the individual

How to Calculate Your Basic Metabolic Rate

Now you multiply your Lean Body Mass number by 12 and you get your Basic Metabolic Rate.

In the example above we would multiple 105 LBM X 12 =1260 Kcal per day.

So, to start this person would begin their fat loss diet at about 1260 Kcal per day, which is the amount of calories that individual should consume each day, every day during the entire diet regimen. This strategy is simple yet extremely effective.

4-5 Small Meals Are Better For Dropping Fat

So, divide the number your came for your Basic Metabolic Rate by how many meals you will be having per day, which is usually 4-5. Don't go less than 4 or more than 6 meals per day as it tends to make the fat loss process more challenging.

We are going to divide by 5 as I have found that 5 meals per day is the optimum for most people. In this case we came up with roughly 250 calories per meal, which is the amount of calories that you need to consume per meal. For best results space your meals out ever 2.5 to 3 hours.

You can pick the ratio of fat to carbs or protein that suits you best but in my experience a 60/40 carbs to protein works for most people.

Training To Get Lean

Training to get lean is simple but not always easy.

I have found that 5 weight training sessions per week with 5 cardio sessions per week works best for most people. Consistency, intensity, and a great attitude will go along ways to achieving your desired look.

Recently, there has been a trend for short intense anaerobic workouts twice a week to replace the need for 5 cardio sessions which many people find work better
The Get Ripped Conclusion

A total of 10 hours a week investment will have you losing 1-2 lbs of body fat consistently for weeks on until you get to the desire body fat percentage. That's it you can take all the supplements you want or none at all, whichever you like. Follow this formula for 21 days and you will be down a couple of percentage points of body fat. Guaranteed!

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