{"id":16397,"date":"2016-05-10T15:43:57","date_gmt":"2016-05-10T15:43:57","guid":{"rendered":"http:\/\/turnaroundfitness.com\/?p=16397"},"modified":"2018-08-02T20:06:07","modified_gmt":"2018-08-02T20:06:07","slug":"3-simple-rules-getting-lean-ripped-muscle","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/3-simple-rules-getting-lean-ripped-muscle\/","title":{"rendered":"3 Simple Rules For Getting a Lean and Ripped Body"},"content":{"rendered":"

Forget unrealistic diets and two-hour gym workouts.\u00a0 Score a lean and ripped body guys will envy and women want to be around.<\/h2>\n

By:\u00a0<\/strong> Tim Ernst \u2013 Founder of The 10 Day Fat Exterminator<\/a>, Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

One of the most stubborn areas to lose is lower belly fat.\u00a0 Here is a FREE 14 day protocol<\/a> to losing ALL your lower belly bulge and “target” stubborn fat.<\/p>\n

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.<\/p>\n

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<\/a><\/p>\n

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.<\/a><\/p>\n

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.<\/p>\n

Simple Rule #1<\/strong><\/span>\u00a0 Calories and Macros<\/h3>\n

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.<\/p>\n

As a good starting point, you will find a formula that directly relates to your own body below:<\/p>\n

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  1. Take your body-weight and multiply by 10=?\u00a0 This is a good starting point as to know exactly how many calories you need everyday.\u00a0 Example:<\/span> If you are 200 pounds that would equal 2,000 calories a day, roughly depending on your height and age.<\/li>\n
  2. Your macros will consist of, 5% of carbs, 20% protein and 75% fat.\u00a0 Protein will be about, your body-weight x 1=? Carbohydrates will be at 55 grams and Fats will be between 100-120 grams.<\/li>\n
  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\u201355 grams of carbs a day. Wash, Rinse and repeat every week.<\/span><\/span>\"burn<\/a><\/li>\n<\/ol>\n

    If you don’t want to figure this out for yourself, click the image below to get your fat burning calculator for free.<\/p>\n\r\n

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    EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

    If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n

    You’ll notice that your carbohydrate intake is very low.\u00a0 This is classified as a ketogenic diet<\/a> and works wonders for fat loss!<\/p>\n

    The only time you want to consume carbs is after resistance training.\u00a0 Doing so will replenish glycogen stores within the muscle.<\/p>\n

    This leads into my next simple rule:<\/p>\n

    Simple Rule #2<\/strong><\/span>\u00a0 Carb Timing<\/h3>\n

    \"ripped<\/a>Now I’m not talking about consuming just any old carbohydrate source but good, clean and healthy ones.<\/p>\n

    Some healthy choices would be as follows:<\/span><\/p>\n