You don’t need to spend hours in the gym to lose weight, you just need to commit to a few simple strategies. Follow 3 simple steps and you’ll easily see weight loss results!
If you’re tired of the same old gym routine, and want to achieve a body you’ve always wanted, you’re in the right place. Whether you’re looking for a way to bulk up, or lose fat, these 3 steps will help you get the results you want.
I have been reading a lot of fitness magazines lately, since I have been trying to get in shape. One of the more popular fitness magazines is “Men’s Health”. Each month I see the same top 10 exercises, and the same 5 pound fat loss tips, which means that there is a lot of repetition in the magazine. I decided to write my own fitness article, and I called it “Get Ripped In 3 Steps!”Being thin or fat is by far the most misunderstood premise of all. I mean, an overweight person can focus primarily on losing fat to get a toned body, and a skinny person can focus primarily on building muscle to get a toned body. But what if you’re stuck somewhere in the middle if you have a skinny build? To solve this problem, we must first define what lean fat is and what causes it:
What is lean fat and what causes it?
Lean fat can be described as a body type where you look skinny or average with a shirt on, but soft and fluffy without a shirt on, as shown here : alt=skinny-fat-shirt-on-shirt-off width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988946_879_Get-Ripped-In-3-Steps.jpg /> The classic characteristics of a slim physique are:
- Fat covering the abdomen and thighs
- A touch of the man’s tits.
- Skeleton with dominant hip and narrow shoulders.
- Normal body fat percentage.
- Lack of muscle mass and relief.
There are two main reasons why some of us become thin. The first reason is genetics and the second reason is a poor fitness plan. Let’s look at them one by one:
Genetics and lean body mass
In terms of genetics, the main disadvantages of a skinny, fat person are a dominant hip skeleton with narrow shoulders : alt=SKINNY FAT GENETICS width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988947_916_Get-Ripped-In-3-Steps.jpg /> You can’t do anything about your genes, they are what they are. But that doesn’t mean you can’t build an excellent physique, and that shouldn’t stop you. In fact, there are many men with lean fat genetics who have achieved a very sexy physique. Here are some examples: alt=iron-and-tweed-skinny-fat width=746 height=497 data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988947_779_Get-Ripped-In-3-Steps.jpg /> *Nate from Iron & Tweed has changed from a skinny fat man to a well muscled man. You can read his story here. alt=oscar-faarkrog-skinny-fat-transformation width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988948_594_Get-Ripped-In-3-Steps.jpg /> *Another great lean fat transformation by Oscar from skinnyfattransformation.com If they can do it, so can you! This brings us to the fitness plan.
Poor fitness plan and lean fat
One of the main reasons why people get stuck in the lean fat structure and make it even more dominant is that they focus too much on losing weight instead of improving their body composition. To lose lean fat, focus on improving your muscle to fat ratio and worry less about what’s going on in your body mass. If you have too much fat in proportion to your muscle mass, you will look thin and fat. See: If you have good muscle mass, you can look good with a higher percentage of body fat than people with less muscle. Here’s an example: alt=muscular-vs-skinny-fat-15-%-body-fat width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988948_753_Get-Ripped-In-3-Steps.jpg /> So a lean physique is not necessarily overweight, but a physique that lacks muscle mass. Now that we know what lean fat is and what causes the problem, let’s look at the solution.
The solution for thin fat
There are three things you need to implement into your fitness program if you want to go from lean fat to lean, muscular mass:
- Focus on resistance training
- Adjust your diet
- Do not overdo it with endurance training
Lean Fat Solution # 1 – Focus on resistance training
alt=focus on resistance training lean fat width=750 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988949_520_Get-Ripped-In-3-Steps.jpg /> As you know, the biggest problem of a lean physique is the lack of muscle mass, so it is essential to focus on building muscle. The only thing that signals muscle growth is resistance training. In fact, neglecting proper resistance training is the biggest mistake skinny people make. Even if you’re lifting weights now, you may be making one of the following mistakes: The biggest training mistake is not focusing on improving strength over longer periods of time. If you’re not getting stronger in the gym, you’re not sending signals to your body that it needs more muscle mass. This is a big mistake! Muscles only develop for two reasons:
- Getting stronger
- How to become more resilient
If you don’t do everything you can to make your muscles stronger or firmer, you won’t build new muscle mass and will end up with lean body fat no matter what you do in terms of diet or cardio. Here’s how to fix this error: To correct this mistake, make sure your training program is based on the scientific principle of progressive overload. This principle states that in order to become stronger and more muscular, you must constantly disrupt your physiological homeostasis through targeted methods. Essentially, this means that you MUST do your best to consistently increase the amount of weight or number of repetitions you do on your lifts over the weeks, months, and years in the gym. Here’s a video that explains in more detail what progressive overload is and how to do it: The good news is that progressive overload is very fast in the beginning and you’ll get great results if you’ve never trained this way before. Another important point about progression is that you need to follow the same training program for several months, so that the progressive overload can do its work. If you are constantly switching from one program to another, you are missing many opportunities to move forward. Training mistake#2 – Doing mostly high rep workouts to pump up Most people who want to get fat believe that to get big arms, a big back or a big chest, all they need to do is focus on these muscle groups by doing high repetitions of isolation exercises. But unfortunately, it doesn’t work very well. Have you ever seen a man with huge arms who has a small upper body? Someone who looks like this: alt=skinny-guy-with-big-biceps width=746 height=450 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988949_249_Get-Ripped-In-3-Steps.jpg /> I don’t think so. Do you? A guy with 18-inch arms, everything’s big. Her back, chest, shoulders and even her legs will be very well developed. It would look something like this: alt=big-guy-with-big-biceps1 width=746 height=436 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988950_88_Get-Ripped-In-3-Steps.jpg /> Here’s how to fix this error: To correct this mistake and ensure optimal growth, you should spend most of your time and effort lifting compound loads of 4 to 12 reps with large compound weights such as… B. use of the deadlift : Squats, bench press, overhead press, deadlift, pull-ups and rows. Training in this range of repetitions on these exercises is the most effective way to build muscle, especially if you’re a fat, skinny guy and you’re at the beginning of your training journey. Training mistake number 3 – staying in the gym too long Most thin, fat people don’t handle stress well, and if you’re in the gym for long periods of time doing a lot of work, your stress level will be higher than average. This contributes to a lean, fat appearance, leading to poor recovery, unwanted fat gain and muscle loss. In fact, studies show that excessive stress leads to fat gain, especially in the abdominal area, where thin and fat people tend to accumulate the most fat. Here’s how to fix this error: To fix this mistake, your goal should be to go to the gym, perform heavy exercises with progressive overload for several sets per muscle group, and then leave the gym as soon as possible. Focus on a minimalist workout instead of unnecessary baggage! This ensures a good recovery and prevents accumulation of unnecessary stress.
Bonus tip: Use practice test
Spend more time on key exercises that promote the muscle groups most important to aesthetics. If you have the common characteristic of a lean, fat physique – a skeleton with wide hips combined with narrow shoulders – it makes sense to focus on exercises that correct this imbalance. To combat a poor hip-to-shoulder ratio, it is important to develop the squats and shoulders to increase the width of your torso, the upper chest to create a square, masculine chest, and the and arms to add finality to your physique. To develop these muscles, I recommend that you focus on these three exercises in your program:
- Weighted pull-up
- Inclined bench press
- Side lifts
With these exercises, you can create beautiful aesthetic proportions that effectively counteract a poor hip-to-shoulder ratio.
Lean Fat Solution #2 – Follow Your Diet Correctly
alt= width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988950_465_Get-Ripped-In-3-Steps.jpg /> You’ve probably heard the following saying: You can’t beat a bad diet Well, it’s true. A poor diet will reduce the effectiveness of even the most optimal exercise program, especially if you are a lean, fat person. With this in mind, let’s look at the most common mistakes: Diet mistake #1 – Eating extremely low calorie foods One of the biggest diet mistakes skinny people make is extremely low calorie intake. You probably know that you need to eat fewer calories than you burn to lose fat. However, if you restrict too many calories, you will experience decreased workout efficiency, muscle loss, poor health, and other stress-related problems. Here’s how to fix this error: A 2014 meta-analysis by Helms et al. found that for maximum muscle maintenance, calorie intake should be at a level that results in about 0.5-1% weight loss per week. So if your body weight is 80 pounds or 175 pounds, you should not lose weight faster than 0.4-0.8 pounds or 0.8-1.6 pounds per week. If you decide to reduce your body weight as quickly as possible by severely restricting calories, you may drastically lower your metabolism, which will stop you from losing fat. This means that as body weight decreases, muscle mass also increases, so you can maintain a slim physique but with less body weight. If you think this has happened to you on a crash diet with very few calories, don’t lower your calories further. To restore your destroyed metabolism, you need to diet for a while and return to a maintenance level calorie intake. To do this, add 150 more calories per week until you reach a maintenance level. During this time, you should focus on building strength in the gym, which in almost all cases will result in body recomposition. Dietary mistake #2 – Protein content too low Another common mistake is not eating enough protein. Low protein intake, especially when combined with low calorie intake, leads to muscle loss. This has been confirmed several times in the literature. Here’s how to fix this error: The same study by Helms et al. found that most people within the recommended calorie intake respond best to 1.9 to 2.6 grams of protein per kilogram of body weight per day, or 0.85 to 1.2 grams of protein per pound of body weight per day. So, taking the same example with a body weight of 80 or 175 pounds, you should ideally be eating between 150 and 200 grams of protein per day. Within this range : The leaner you are, the more protein you need.
Lean Fat Solution #3 – Don’t overdo it with cardio
alt=maintain-cardio-low-for-fat-loss width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621988951_380_Get-Ripped-In-3-Steps.jpg /> Another big mistake that causes people to become thin and fat is excessive cardio, especially cardio on a regular basis. Numerous studies, such as Hansen et al. and Akimoto et al. show that excessive and constant cardio activity is detrimental to strength and muscle growth. This doesn’t mean you shouldn’t do cardio, just that too much cardio can contribute to a lean physique. Here’s how to fix this error: To solve this problem, you need to reduce your cardio training to a reasonable level. It’s almost impossible to give an exact recommendation on how much cardio you should do, because it depends from person to person. But according to Eric Helms, a good rule of thumb about how much cardio you should do is the rule of tapering off:
- Reduce the amount of time you spend lifting weights each week by half.
So if you spend 60 minutes lifting weights three times a week, which is the amount of strength training I recommend for most beginners and average built people to lose fat, you can get by with about 90 minutes of cardio a week.
So, to summarize the article, what you want to do to get rid of lean body fat is as follows:
- Follow a well-designed weightlifting program and aim to get stronger each week, preferably with a few key exercises.
- Set yourself a moderate calorie deficit where you lose 0-5-1% of your body weight per week. If your metabolism is down, follow a maintenance diet first.
- Reduce the endurance training if it’s too much and focus more on strength training.
Thank you for reading, I hope you enjoyed this article and that it was helpful. Before we get started, I want you to know that I’ve created a free PDF guide that explains step-by-step what to do if you’re a skinny fatty and gives you a workout program that’s perfect for getting skinny. You can get the manual for free here!It’s no secret that only 1% of the world’s population lives a fitness-oriented lifestyle–the rest of us are couch potatoes with an average daily caloric intake of 2,000 calories or more. But what if you want to really break out of the pack and make a difference in your health? What if you want to drop a few pounds, and get in shape, and look great, and not just because you’d like to?. Read more about how to get shredded body and let us know what you think.
Frequently Asked Questions
What is the fastest way to get ripped?
Looking to get fit? You are in luck, because I’ve got the solution for you. The solution is super simple, just 3 steps. Step 1: watch this video. Step 2: do this. Step 3: regain your health. All you have to do to get ripped is watch this video, then follow these 3 steps, and you will be ripped in no time. Now the question is, how do you get ripped? Well, the fastest way to get ripped is to start eating the foods that will quickly and efficiently promote muscle growth. These foods include: 1. protein 2. carbs 3. fats You can eat these foods on a high protein, high carbohydrate diet, or a high fat, low carbohydrate diet. The key is to eat what you love.
How long does it take to get ripped?
For years, most of the advice that we’ve been given on losing weight has been incorrect, and we’ve done more harm than good. Unfortunately, this is still the case for many people, and many of the diet books and fitness gurus still remain popular, even though they’re useless. This is largely because consumers can’t be bothered to do their own research, and just want someone else to do it, but at what cost? When most people think of getting in shape, they think of pumping iron, running for miles, or lifting heavy weights. But all the while, for many people, they never realize they are actually getting ripped. The problem? Many people don’t have the best training programs or the best diet, so they never get the results they want.
Is it possible to get ripped in 3 months?
If you’re sick and tired of spending so many hours at the gym or on the treadmill, there’s an easier way to shed those extra pounds: 1. Select a few days per week that you can devote to cardio. 2. Don’t be afraid to try new workouts. 3. Follow a healthy diet plan. If you do these three things, you should be able to build a lean, muscular, and healthy body in just three months. As a Health Coach, I see a lot of people making the mistake of focusing on building muscle, without giving the rest of their body enough attention. It seems that fitness enthusiasts forget about the importance of eating right, exercising regularly, and maintaining a healthy mindset to make progress.
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