You are here

Get Crazy Ripped With These 8 Tips

Average: 4 (32 votes)
4 5 32
Eight tips and tricks to get your cutting diet headed in the right direction. This article also include bonus hot tips that are proven to work.

get shredded with these 8 tipsMost of you who have spent time in the gym know how to eat to maximize the muscle building process:

  • Meals - Eat smaller meals every 2.5 to 3 hours.
  • Protein - Consume at least 30 grams of protein with each meal.
  • Fats - Don't ignore your fat intake! Make sure 20 to 30% of your daily calories come from healthy fats.
  • Carbs - Focus on quality carbs sources including fruits, veggies, oatmeal, brown rice, quinoa and other complex carb foods.

These rules are old news. You have tried them, and they work. But now you have new goals. It's time to shed the fat, shred your body and reveal the six pack. Here are 8 tips to help you get crazy ripped.

Tip 1 - Move Some Iron

Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you've built isn't needed any longer.

Hot Tip! Stick with your existing muscle building workout while cutting.

Tip 2 - There Is No Magic Diet

One of the most common questions is...which diet is best for cutting? The reality is this: you need to make adjustments based on your body's unique feedback. There is no "best diet", but there is a best diet for you. Start with a reasonable calorie intake and protein, carb and fat profile, and make adjustments as needed to fine tune your fat loss.

Hot Tip! When the going gets tough, try carb cycling between high, medium and low carb days.

Top 3 - Whoa On The Cardio!

Whoa, whoa, whoa! Slow the cardio. It's a fact that few realize, but diet is far more important than cardio when it comes to getting ripped. Dial in your diet first. When you have reached a consistent rate of fat loss, slowly add in cardio. Slowly. Remember that your body is under stress from being in a caloric deficit. Adding in endless hours of cardio right out of the gate could result in the loss of hard-earned muscle mass.

Hot Tip! Break away from the treadmill and try HIIT instead - high intensity interval training.

Tip 4 - Slow Your Fat Loss Rate

Yes, you read that correctly. The best way to get silly shredded is to lose fat at a rate of 1.5 to 2 pounds per week. While a more rapid weight loss pace can be good if you are carrying around a substantial amount of extra fat, it's not the best approach when trying to dial down your bodyfat levels into the single digits. Rapid fat loss can also cause you to lose muscle.

Hot Tip! Week one weight loss is always higher than normal. Wait until the 2nd or 3rd week of a cut to make changes.

Tip 5 - Abs Come From Diet

It's ok to chill on the volume of crunches and leg raises you are doing. Overusing direct ab work won't help you strip away belly fat. Keep your direct ab work to 1-3 sessions per week with a moderate amount of volume. This approach will help you maintain your ab size while you get cut.

Hot Tip! Weighted sit ups and cable crunches are an excellent way to add resistance to your workouts, helping you to build thicker abs.

Ripped and shredded

Top 6 - Become A Cheater!

Did you know that a strict diet involves cheating? Yes, involves cheating. Prolonger periods of dieting drop your body's leptin levels. Leptin is a hormone that helps your metabolism fire as efficiently as possible. A cheat meal or window (or even day in some cases) once a week will surprise your body, and help it to raise stagnating leptin levels. This metabolic boost will help you to burn more fat.

Hot Tip! Keep it simple by allowing yourself a one hour cheat window. This window can be moved each week to fit your social schedule.

Tip 7 - Get Real About Body Fat Levels

Most individuals underestimate their bodyfat levels - by a lot. Having an unrealistic view of your body composition can lead to frustration as your cutting diet starts to drag on for months without end. The best natural bodybuilders and fitness models in the world have a lean body mass (weight - fat pounds) of no more than 170-180 pounds. It's unrealistic to believe you are currently 240 pounds and 18% bodyfat. The more you "get real" with yourself, the better equipped you will be for the cutting process that lies ahead.

Hot Tip! Forget bodyfat scales and online calculators. Purchase a skin fold caliper, which will provide a more accurate bodyfat reading.

Tip 8 - Drink Your Water

This seems like an obvious tip, but for many it's not. A good percentage of athletes, even hardcore lifters, don't drink enough water. Some studies have indicated that proper water consumption alone could boost your metabolism by as much as 30% (this study involved drinking cold water). It goes without saying that under drinking water while trying to get shredded will slow the process. Stop guessing about how much water you are drinking!

Hot Tip! Use a shaker or empty milk jug to help you monitor daily water intake.

Related Articles View all Muscle Building Articles

  • Share This Article
  • Rate & Share
    Average: 4 (32 votes)
  • About The Author
    Ian Coleman has written over 150 articles on muscle building and fat loss, and is recognized as one of the most knowledgeable muscle building trainers on the planet.
Related Supplements View all Top Supplements

Comments (41)

Add a comment

No Profile Pic
Sumi Kalita
Posted Fri, 05/27/2011 - 07:07

Whoa!!!!

Thanks .... I have had a kangaroo Belly for sometime Now... Currently on a mission to Loose it all :D .. Thus had boarded a band wagon of Cardio- Strict diet-lightweight....... You saved me a lot of unnecessary hard work and Time ....

Regards SK.

  • 45
  • 68
No Profile Pic
Jose
Posted Fri, 05/27/2011 - 21:51

Dang i cant go under 30" on my waist i follow a strict eating plan ( I count calories everyday) but I don't do cardio. I was thinking of adding calisthenics like the 300 workout program. Just doing 300 reps of exercises nonstop and try to increase the speed every time...

  • 41
  • 71
No Profile Pic
Dave
Posted Wed, 06/01/2011 - 09:12

Jose you have to add weights to your work outs. The more muscle you build the more fat you will burn. Even if you are not working out to get "buffed" adding muscle will assist GREATLY in fat burning. Good luck in your Journey!

  • 43
  • 65
No Profile Pic
Super
Posted Mon, 06/20/2011 - 22:58

That method will not only slim the waistline, it will give you more definition, try it for 3-4 weeks and come up with a new program. Let me know what happens!

  • 44
  • 65
No Profile Pic
Rajinder Kumar
Posted Tue, 05/31/2011 - 22:35

hi,

pls tell me, my age is 30+, ht 5.6 inch wst 28, weight 50 kg, how i can i reduce the body mass weight,

  • 43
  • 48
Steve's picture
Steve
Posted Mon, 06/06/2011 - 13:56

Hi Rajinder,

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 34
  • 32
No Profile Pic
Joel
Posted Thu, 06/02/2011 - 10:06

All seems like common sense, but gets put by the waistside all too often. Thanks for the reminder as this is a great reference to get back on track when the going gets tough...

  • 27
  • 27
No Profile Pic
Good Life Fitness
Posted Thu, 06/16/2011 - 14:48

Ian great tips! Yes I think many resort to hours and hours of cardio for fat loss when the nutrition and iron are key! Good article!

  • 29
  • 23
No Profile Pic
Troy
Posted Tue, 06/28/2011 - 19:57

How much water do you recommend drinking daily?

  • 35
  • 34
No Profile Pic
antonio
Posted Tue, 07/19/2011 - 00:38

i want to lose fat and build muscle. i have love handles and i want to get rid of them.how can i do it?

  • 37
  • 22
No Profile Pic
Anjishnu
Posted Thu, 07/21/2011 - 02:36

hola!
I am 5.11 ft tall with 78 kg and age 19+
I am determined to get those 6 packs as fast as possible, so I need ur help!
Also I do gym 4 days a week, and also Mixed Martial Arts 3 times a week
I have never followed any diet before...
Soo...I am in need to help!

  • 20
  • 36
No Profile Pic
Sammantha
Posted Wed, 08/24/2011 - 16:43

I am a female wanting to compete i am 29years old 1.57m Tall or should i say short which is a disadvantage in itself i currently weigh 50Kg and my body fat % is at 20.9% (Taken on a skin callipure). What is the best way to drop my body fat % to 12% and obviously be competition ready - Remember Shape or physique!

  • 20
  • 37
Steve's picture
Steve
Posted Mon, 08/29/2011 - 16:16

Here is an article that can help you get started in the right direction:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

For more specific advice check out this thread:

http://www.muscleandstrength.com/forum/general-chat/60283-q-get-ripped-w...

  • 19
  • 24
No Profile Pic
Dave
Posted Wed, 09/07/2011 - 15:15

would this program help me add some muscle ( am a skinny guy , and i would like to grow some ripped muscle ,exactly like they guy with the red head band ?)

Here is the workout (http://www.muscleandstrength.com/workouts/daves-vif-mass-building-progra...)

Thank you

  • 24
  • 28
Steve's picture
Steve
Posted Wed, 09/07/2011 - 19:10

Hi Dave,

That's a solid choice. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...

  • 26
  • 23
No Profile Pic
sid
Posted Mon, 01/30/2012 - 15:08

hi steve , i am 18 and i have lost about 15 kg . my waist has become 30 but i still have loose skin around my waist . i want a a ripped lean body . please help me out

thnx

  • 22
  • 25
No Profile Pic
sid
Posted Mon, 01/30/2012 - 15:10

hi steve , i am 18 years old and i have recently lost 15 kg , now my waist is 30 but i still have aloot of loose skin around my belly . i want a ripped body . please help

  • 24
  • 32
No Profile Pic
Jose
Posted Wed, 03/14/2012 - 21:36

thanks for the tips!

  • 27
  • 22
No Profile Pic
Scott
Posted Thu, 10/25/2012 - 17:05

what if you have 0% fat on your body will this method still work im 5'11 and about 145 . with 0% fat iv been trying to get built for a year or so and i just get shredded not bigger . and i eat like food is going out of style please help me out ?

  • 22
  • 32
No Profile Pic
Rhom
Posted Sun, 12/30/2012 - 03:08

Hi Steve,

Is there a way to remove this nasty love handles? Heavy weight lifting burns fats faster than light weight lifting + high reps?

  • 20
  • 26
No Profile Pic
Daniel
Posted Tue, 01/01/2013 - 18:55

I need to get super ripped could you help

  • 21
  • 24
No Profile Pic
Prabal
Posted Tue, 01/08/2013 - 09:32

My body fat % is 21! Im doing heavy weights n fewer reps ..should i change it to maximum reps lighter weight ! I want toned look rather than bulk ! Someone said for cutting you should change your workout to maximum reps n medium weight !is it ?

  • 24
  • 25
No Profile Pic
Emily
Posted Wed, 01/23/2013 - 02:43

Wow, I cant believe all the thumbs down votes on comments! Just wanted to say thanks for the tips, I will definitely apply them.

  • 26
  • 35
No Profile Pic
Amar
Posted Mon, 03/18/2013 - 16:39

Please suggest exercises for belly fat... I really need em

  • 25
  • 21
No Profile Pic
Steven
Posted Wed, 04/10/2013 - 22:17

I am 6 ft 2" and I am fat and want to lose weight and get rip fast what should I do

  • 21
  • 26
No Profile Pic
Moha
Posted Sat, 04/27/2013 - 17:30

hi there, i am 18 years and i am a about 175 cm heigh and 90 kg weight , the problem is that i am flappy but i think i have good muscles under neath this flappy fat , so my question is how much time needed for me to lose these fats and show up the muscles with frequent cardio workouts and frequent gym workouts and good diet??????????

  • 22
  • 19
No Profile Pic
Hayden
Posted Sun, 05/05/2013 - 15:37

People are asking for workout regimes. You do what you feel comfortable with whether you want to tone or bulk up then it's the persons choice.

Diet, Workout Regime and Cardio if you wanna shed a few pounds is the key to building the right body but this cannot be done over night it is done in time.

Do what is right for you and take the right supplements to help in repair and growth of muscle tissue and you will see results given time :).

I see people using bikes in the gym expecting to shed the weight fast (Sorry but this does NOT work) Get outside and jog a route you want to set out and inhale the fresh air while your at it. (Fat strippers also work as well) :)

  • 16
  • 18
No Profile Pic
Nadzkie
Posted Thu, 06/27/2013 - 17:22

before i came here in US from Philippines. my weight was 210 lbs thats is when im fully bloated and my waistline is 38 inches. funny thing is when i worked at walmart as overnight stocker it only 3 mos for me to ripped off my fats so fast :D probably after that 3 mos i was about 180lbs. that was soo tiring work it so physical that my body liquid is dripping off the floor :)). And now i bought a simple home workout equipments my fav is (PULL UP, CHEST DIP) yeah! and i what i do is i dont really eat after 6pm until 7am. maybe i got no appetite to eat anymore, and i just want to rest. and now this present time right now in my chair my current weight is 158lbs so 210 - 158 = 52lbs! and now i dont wanna go back to my old self love my figure today. waistline is 30 Im 5"6'. These tips really worked! its that i got different approach on how to loose weight THANKS! WILL DO THESE TIPS :)

  • 12
  • 15
No Profile Pic
Chris
Posted Thu, 08/15/2013 - 23:44

I'm 29 almost thirty and over the past few years I have gained a little too much fat for my comfort I'm 5'9" and I weigh 204lbs . My chest is not toned and I have a gut now . any advice on workouts to tighten those up and turn my fat into muscle would be greatly appreciated.

  • 10
  • 14
No Profile Pic
seven30
Posted Sun, 09/22/2013 - 22:31

Get ripped quick

  • 12
  • 10
No Profile Pic
Diego
Posted Sun, 10/13/2013 - 16:13

Hi,
I've been working with this routine :
andstrength.com/workouts/10-week-mass-building-program.html
but i changed the leg day for wednesday and im doing crossfit on friday

Now for the summer (im from south america), i want to start loosing some fat, so is good for me to keep going with this routine or should i change it ?

thanks !

  • 10
  • 14
Steve's picture
Steve
Posted Sun, 10/13/2013 - 18:18

Keep going. You don't really want to change your training. Just your diet.

  • 11
  • 11
No Profile Pic
Diego
Posted Thu, 10/17/2013 - 20:40

Then could you give me any advice on diet?
Im 20 years old, 1.78 m and I weight around 80 Kgs (176lb)
I would appreciate any tip!

Thanks again!

  • 9
  • 10
No Profile Pic
Zephan
Posted Mon, 01/06/2014 - 06:20

This is definitely one of the better articles with advice on how to lose weight properly. Couldn't really pick out anything that would hinder your results. Good job.

  • 10
  • 20
No Profile Pic
Zephan
Posted Tue, 01/07/2014 - 00:14

Nevermind what I said, I was drunk and trying to show off to this girl at a party

  • 22
  • 23
No Profile Pic
Geno
Posted Tue, 01/28/2014 - 07:11

Your tips contradict themselves. In tip #4 you say you have to slow down your fat loss. In tip #8 you say that you should drink a lot of water because it speeds up the metabolism. Well if you speed up the metabolism with tip 8 you are going to burn more fat, making it impossible to slow your fat loss. What you are essentially saying is "Slow your fat loss" with tip 4 , but drink tons of water to "Speed up your fat loss" with tip 8. How are you supposed to slow your fat loss and speed it up at the same time? Huh? It makes no sense and is completely contradictory. It is like saying "I want you to eat more", but I want you to "eat less", while your eating more. Huh?

  • 17
  • 23
No Profile Pic
solo
Posted Tue, 02/11/2014 - 20:57

i got ripped buy doing hours of pushups plus i have good genetics for bodybuilding

  • 8
  • 10
No Profile Pic
Desperate teen
Posted Thu, 02/27/2014 - 20:02

Hey.i am a 17 year old boy. i weight 43 kg and i stand 5 feet 9 inch tall. i am trying to gain weight but i dont see any results and i lift weights at home and i want to make some abs and muscles at home because for my studies i can't go to a gym right now. please if anyone have some suggestions reply me.

  • 2
  • 21
No Profile Pic
Jon
Posted Mon, 06/02/2014 - 14:27

Great article, very helpful. I have a question though; How many times a week should I do HIIT training? I've been doing it 5 days a week but I'm guessing that's too much. I want to get started on my weight training journey of getting ripped but I'm not going to start until I get everything figured out.

  • 3
  • 7
No Profile Pic
Ameenah Abdool ...
Posted Thu, 07/03/2014 - 06:02

with these tips,anyone can achieve their goal...fnxxx a lot.

  • 3
  • 5
No Profile Pic
Justin mitchem
Posted Wed, 09/24/2014 - 19:36

I am thirty yrs old I'm 5'4" tall and weigh around 160lbs. Acording to my health assessment at work I am around 14% body fat and my bmi is around 27 I am wanting to lose around fifteen lbs and lean up a little I am already a stocky build just want to not get totally ripped just lose a little bit of belly fat and tone up what muscle I do have any tips would be greatly appreciated thanks

  • 2
  • 3

Add new comment