How to get ripped fast seems to be the goal of pretty much every guy come spring and summer time. As beach season approaches its crucial to maximize your gains while minimizing body fat.
The problem with most guys approach to getting shredded is they either can’t get lean enough, or they lose all their gains while dieting.
I have worked with thousands of guys via online personal training and 99% of them come to me with the wrong approach to getting ripped fast. They lose muscle mass when trying to lose fat, or they don’t know how to get lean enough to reveal six pack abs.
One guy came to me on a 1,000 calorie per day deficit and was doing 1 hour of cardio every day! Within 2 months he barely had any muscle mass left, and was frustrated with how he looked.
Another guy came to me and had zero clue how to lose body fat while keeping his gains, and looked pudgy after 3 months of attempting to get shredded.
This article is going to break down the 9 commandments to getting shredded.
We will cover the best supplements to get ripped and speed up fat loss. We will dive into diet strategies to keep the muscle and torch the fat.
Lastly we will unveil advanced workout strategies to speed up fat loss while even helping you build lean muscle mass along the way and boost muscle building hormones.
Make sure you pay close attention to the 9th commandment as it is by far the best way to get ripped fast!
Are you ready to get shredded bro? Let’s dive into this beast.
The 9 Commandments to Get Ripped Fast and Sculpt a Shredded Physique 5x Faster!
Commandment #1: Snack Smarter and destroy your cravings
If you are planning to shred over the course of 60-90 days you have to have a protocol in place to satisfy your cravings without putting you into a caloric surplus.
This means shutting down that sweet tooth in less than 300 calories!
Did you know that a piece of cheesecake typically has 1,000 total calories! Letting your diet slip with a 1,000 calorie dessert is a surefire way to crush your shredding diet.
Luckily there are a few really easy ways to have your cake and eat it too!
1. Halo Top Ice Cream with Puffed Kamut Cereal
Halo Top ice cream is pretty amazing and contains less than 240 calories per pint. If you add puffed Kamut cereal to it you can mimic the exact taste of a creamy ice cream waffle cone.
2. Glazed Donut Bars
These are the best tasting protein bars I have ever had in my life. Seriously, they aren’t the least bit dry or chalky and only pack in 220 calories per bar. If you love donuts half as much as I do this will be shredding season survival!
3. Quest Protein Chips
If you are craving potato chips Quest makes some delicious chips that are only 120 calories per bag and almost 100% protein. The bbq. quest chips will satisfy your salty and crunchy cravings!
Commandment #2: HIIT Cardio
When it comes to torching body fat you should skip the normal boring cardio sessions and crank up the sprinting! When I created the Science Of Abs program I centered the entire workout program around the amazing fat loss benefits of HIIT.
HIIT stands for High-intensity interval training – and is defined by short bursts of maximum intensity exercise like sprinting or jumping. This type of exercise works your fast twitch muscle fibers.
The amazing thing about training these muscle fibers is that it can take your body up to 24 hours to recover, which means you have an elevated metabolism for up to 24 hours following the cardio.
Sure you burn calories during jogging, but this form of cardio does nothing for your post workout metabolism.
Another reason HIIT cardio gets you ripped fast is the hormonal impact. HIIT cardio will shred you up by boosting 8 of your body’s most important fat burning hormones.
If you want to read more about the amazing fat burning effects of HIIT CLICK HERE.
Commandment #3: Shredding SuperFoods
If you want to get ripped fast you need to think in terms of high volume foods. You see, most guys make the mistake of starving themselves and losing muscle mass. This is the wrong approach.
Foods high in protein and high in fiber are the holy grail for a cutting diet.
When I am setting up my cutting diet I make sure to eat more protein and more fiber and cut back the high calorie and high carbohydrate foods.
Here are my top shredding superfoods.
-Wild caught salmon
-95% lean grass fed beef
-chicken tenderloins (boneless skinless)
-any type of vegetable (especially raw veggies and dark leafy greens)
-steel cut oats
-legumes (black beans and kidney beans)
-lemon and lime (citrus fruits)
-99% fat-free ground turkey
Commandment #4: Torch Fat Cells with Proven Ingredients
When it comes to burning fat the most important aspect is being able to boost your metabolism while you are at rest.
We will go over advanced training strategies soon, but what most people don’t realize is that you can only work out for so long each day, and how many calories your body burns “at rest” will be a huge factor to your shredding success.
I couldn’t put together a list of the 9 commandments to get ripped fast without touching on supplements.
Although most fat loss supplements come with a laundry list of side effects, there are a few proven ingredients that I highly recommend.
Here is my ultimate fat loss stack ingredient list.
L-Carnitine is awesome as it helps your body metabolize fat into usable energy. Think of it like this. You have stored body fat, and taking L-Carnitine increases the amount of body fat that your body uses for energy when you workout and when you have an elevated metabolism.
This must be in your fat loss arsenal.
2. Matcha Green tea
Matcha green tea is one of the most powerful antioxidants in the world and one of the best resting metabolism boosters.
What I like most about Matcha Green Tea is the free radical scavenging activity and the fact that it destroys free radicals in your body which is an important part of not only fat loss but overall health
3. Green Tea Extract
Green tea extract is another powerful form of green tea that will boost metabolism and fat loss. It’s rich in catechins and when combined with caffeine improves the body’s use of calories for energy.
4. Advantra Z
Advantra Z is a really powerful fat burning ingredient and will seriously crank up your metabolism and energy levels in combination with caffeine and yohimbine.
If you are looking for all day energy the combination of Advantra Z, Yohimbine HCL, and Caffeine gives you a stronger kick than most pre workouts.
Advantra Z is one of the best ingredients in the world to boost thermogenesis activity in the body
5. Yohimbine HCL
Yohimbine HCL burns fat and suppresses your appetite. Did I mention it also boosts your energy to the levels of a baby bunny who just chugged a can of RedBull?
Yeah, I am very big on yohimbine!
6. MCT Oil
MCT Oil is a super-fuel for your cells and boosts metabolism.
Sadly it’s a little-included ingredient in most fat burners as it typically adds to the production cost and the greedy supplement companies want to keep their profit margins large.
Last but not least Caffeine is an awesome ingredient as it will curb your appetite, boost your energy levels, and spike your metabolism.
You will be hard pressed to find a good fat burner without some form of caffeine.
By the way, I am so passionate about creating the world’s best fat burner that I created a product called Alpha Shredder that contains all 7 of these ingredients + more!
CLICK HERE to learn more about Alpha Shredder. (Shameless plug I know I’m I’m extremely proud of what my team and I have created!)
Commandment #5: Low Insulin for 16 Hours
I want to keep this one short as its a very simple concept.
Your body burns the maximum amount of fat when your insulin levels are low for an extended period of time. This is why intermittent fasting is such a powerful shredding diet.
If you don’t want to starve yourself from eating for 16 hours straight every single day another option is to go on a 16 Hour Protein and veggie fast.
What this means is that for a 16-hour stretch every single day you are keeping your insulin levels low. You can achieve this by eating only protein and veggies for 16 hours.
Now, you are already sleeping for 8 hours per night hopefully. This means all you have to do is have a protein and veggie packed meal and snack leading up to lunch. Say you have your last meal at 8 PM and go to bed at 10 PM.
This means you can break your protein fast at 12 PM the next day. What you would do is make an omelet with veggies for breakfast and have a piece of lean protein as a snack a few hours later.
This not only fills you up but keeps your insulin levels low for 16 hours straight.
If you want to get ripped fast make sure to have a nice stretch where you keep those insulin levels low.
Commandment #6: Carbohydrate Cycling
Another shredding diet strategy is carb cycling. I’m currently preparing for a men’s physique contest and this is my favorite strategy of all time as it boosts leptin levels and keeps your metabolism high, even in times of dieting.
It also boosts energy levels and gives you 1 high carb day per week which you can utilize on your hardest training day, or the day where you work for a lagging muscle group.
The high carb day has a rather anabolic muscle building effect.
I recommend 4-5 medium carbohydrate days, 1-2 very low carb days where you predominantly eat just protein and veggies, and then 1 high carb refeed day per week.
If you are interested in a customized carbohydrate cycling plan for your goals you can CLICK HERE and see if I have any available spots in my Action Figure 1.0 Shredded Aesthetics Program.
Commandment #7: Progressive Overload!
When you are training to gain muscle and lose fat it becomes vital to lift for maximum strength. The rule is very simple. If you are losing strength you are likely losing muscle mass.
This is why sticking with compound lifts and focusing on increasing your strength each workout is the best-shredded aesthetics workout plan.
I love lifting heavy when i’m cutting and become obsessed with not losing strength as my body fat levels get lower.
If you want to get ripped and maintain aesthetics stick with a normal compound lifting routine and dial in the progressive overload.
Progressive overload simply means you are tracking your lifts and striving for a 5-10 lb. increase on all the major compound lifts each workout. At the very minimum these should be in your get ripped workout routine.
- Weighted wide grip pull ups
- barbell bench press
- barbell incline bench press
- barbell row
- barbell squat
- barbell deadlift
- Overhead Press
- Underhand Grip pullups (weighted if possible)
If you lose body fat at a consistent pace and are able to increase your compound lifts you will have an incredibly shredded and aesthetic physique!
Commandment #8: Midnight Shreds
Remember the goal is to build muscle, or at the very worst maintain muscle mass during your shredding diet. If you want to get ripped and look aesthetic you can’t lose your hard earned gains.
The time of the day when your muscles are healing is at night, and its important to fuel them with the proper mix of amino acids, electrolytes, and minerals for maximum aesthetics.
I recommend a few things in your night time supplement formula during shredding season to maintain your gains.
The combination of zinc, magnesium, and vitamin B6 is perfect for recovery and top athletes in every sport take this before bedtime.
Leucine is your body’s most important amino acid for initiating protein synthesis. Its the main amino acid in BCAA’s.
Glutamine is your body’s most important amino acid for recovery and has a powerful anabolic effect when mixed with Leucine.
You deplete your body’s electrolytes every single day when training, drinking alcohol, sweating, being stressed, etc. This will crush your energy levels and strength. Nighttime is a great time to supplement electrolytes.
My team and I created Alpha Dreams to be the world’s most powerful night-time aesthetics builder.
It contains all of these ingredients and much more.
CLICK HERE to check out Alpha Dreams.
Commandment #9: Track Your Progress intelligently!
Oh Yeah – the most important commandment! You 100% must have some system to keep track of your diet and your workouts. Shredding season isn’t rocket science.
You create a calorie deficit and you train insane so you don’t lose your lean muscle mass and you keep your hormone levels sky-high!
If you have no clue how many calories you are eating and aren’t following a specific protocol and you combine this with just going in the gym with no workout plan you can expect to fall flat on your face while trying to get a ripped physique.
I recommend 3 options:
- Learn nutrition science and script out a carbohydrate cycling diet based on your current weight, exact goals, and stick to it for 8-12 weeks. Bring a workout log to the gym and track all of your compound lifts
- Check out the Science Of Abs program, which covers everything we just talked about in this article and manipulates your body’s 8 most important fat burning hormones.
- Check out Action Figure 1.0. If I still have spots left I will coach you for 12 weeks to the most shredded physique of your life and figure out all the diet and workout aspects for you.
I hope you enjoyed this article and I wish you the best of luck.
Follow these 9 commandments and you will get ripped fast!