3 Simple Rules For Getting a Lean and Ripped Body

Forget unrealistic diets and two-hour gym workouts.  Score a lean and ripped body guys will envy and women want to be around.

By:  Tim Ernst – Founder of The 10 Day Fat Exterminator, Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

One of the most stubborn areas to lose is lower belly fat.  Here is a FREE 14 day protocol to losing ALL your lower belly bulge and “target” stubborn fat.

To get a lean and ripped body doesn’t have to be that hard, but most people don’t have the time, hate unrealistic diets that have failed them in the past and don’t enjoy long and boring workouts.

If you are not sure on what kind of foods to eat in order to build lean muscle WITHOUT the fat, you can get > 10 free muscle building recipes here

In fact ,you can get in the BEST shape of your life doing 8-10 minute body-weight circuits WITHOUT ever stepping foot in a gym.

But for now, I’m going to show you 3 simple and easy rules you can apply today for getting that lean and ripped body WITHOUT sacrificing time, diet and boring workouts.

Simple Rule #1  Calories and Macros

The first rule to getting a ripped body is you have to know how many calories and macros are required for your specific body type.

As a good starting point, you will find a formula that directly relates to your own body below:

1. Take your body-weight and multiply by 10=?  This is a good starting point as to know exactly how many calories you need everyday.  Example: If you are 200 pounds that would equal 2,000 calories a day, roughly depending on your height and age.
2. Your macros will consist of, 5% of carbs, 20% protein and 75% fat.  Protein will be about, your body-weight x 1=? Carbohydrates will be at 55 grams and Fats will be between 100-120 grams.
3. Do this for 7 days and on your 7th day have a 4 hour cheat day window. Eat anything you want. The following day go back to eating only 30–55 grams of carbs a day. Wash, Rinse and repeat every week.

If you don’t want to figure this out for yourself, click the image below to get your fat burning calculator for free.

You’ll notice that your carbohydrate intake is very low.  This is classified as a ketogenic diet and works wonders for fat loss!

The only time you want to consume carbs is after resistance training.  Doing so will replenish glycogen stores within the muscle.

This leads into my next simple rule:

Simple Rule #2  Carb Timing

Now I’m not talking about consuming just any old carbohydrate source but good, clean and healthy ones.

Some healthy choices would be as follows:

• White Rice
• Potatoes (white, yellow or sweet potatoe)
• Pasta
• Oats
• Quinoa

The number rule for consuming carbohydrates is to do it an hour after a workout (study) preferably in the afternoon when cortisol levels are at their lowest.

Anytime you consume food the pancreas releases insulin.  Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use.

Insulin helps keep your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).

Certain foods spike insulin more than others and spiking insulin at the wrong time of day can wreck havoc on your quest to burn fat.

Carbohydrates are the worst offenders for spiking insulin at a very high rate. However, they can have big benefits for those who are building muscle.  For that article, – See more at:  3 Powerful Carb Timing Tricks to Build Muscle

One thing I would like to point out is it would not be wise to spike insulin early in the morning because cortisol levels are typically high upon wakening.

High cortisol while spiking insulin leads to fat gain!

However, cortisol begins to decline towards the late afternoon/evening.  So there are BIG benefits to eating carbohydrates to spike insulin towards the late afternoon after a workout.

The other reason why working out in the afternoon works so well is due to the body’s circadian rhythms.  Body temperature is typically higher and creates an environment for joints/muscle to move around more effectively for performing resistance training.

A lot of coaches train professional athletes in the afternoon for optimal performance.

Workouts  between 2-7 p.m. seem to be the “sweet spot” if you want to optimize your own performance and ultimately build a body you can be proud of.

Another important thing to note is when you finish training allow your body to recover for one hour before you consume anything.  The reason for this is after any type of intense exercise cortisol is elevated.  You need to let cortisol return back to base levels because as we stated above, spiking insulin while cortisol is high will lead it to be stored into the fat cells.

This is the BEST scenario if you are looking to optimize body composition.

If you want a more in depth explanation as to why working out between these times are better for overall performance and fat loss or muscle building, read this article here=>The BEST Workout Times to Build Muscle and Lose Fat

Simple Rule #3  Body-Weight Workouts

No need to get an expensive gym membership to get a ripped body.

You can get in the BEST shape of your life doing 8-10 minute body-weight circuits WITHOUT ever stepping foot in a gym.

What a lot of gym goers fail to realize is that sometimes less is more especially as you get older.

People who are 30 years and older already have their careers, family, kids, etc and find it difficult to spend hours in a gym.

Although I’m an avid gym goer myself with a family, I created a body-weight course for myself and others who may not have the time to go to a gym but still want to get BIG results.

Body-weight circuits work the entire body and is far better than doing traditional steady state cardio (study).

 Conclusion

You now have the knowledge to building a ripped body in no time if you apply these 3 simple rules.

However, out of all 3 I find that the ketogenic diet works best for fast fat loss.

If you do the old way of doing Keto back in 1924, you’ll have some trouble.

There’s actually a new way of doing Keto that’s far more effective than the 1924 version and it’s called, “Keto-Carbs.”

Sounds like they’re opposite of each other but you’ll be amazed how you can eat carbs and still be in ketosis.

On the following page you'll discover exactly how to do this new form of Keto.