Ripped Abs Fast
Find out how manipulating your muscle building Diet and full body workouts will get Ripped Abs!
This article outlines the tips and techniques used by body builders and fitness models to get ripped abs fast. These fast abs tips are usually carried out when trying to “Peak” for a once off show or a photo shoot. You can implement the same techniques however I would recommend being at the well defined to cut stage before doing so to see any visible improvement in your midsections.
A few terms I like to use to describe a person’s condition are;
Shredded
Shredded is regarded as
bodybuilder’s stage standard. Not
only is the body fat extremely low at about 2-5% but also the water
that lies
around the fat cells in the subcutaneous fat is almost totally
gone. 
This results in a much more defined look with every muscle in the body clearly visible.
[NOTE: This level of body is unhealthy to maintain due to the lack of vital fat surround the organs and the lack of water in the body. This is really only for less than a 24 hour period.]
Cut
Usually this is regarded as
people under 10% body fat that
have very good definition where the shoulders meet the arms, in and
around the
chest
muscles and midsection.
A slight increase in Cardio, a reduction in Carbs and Fats and some water manipulation and this person should be near enough shredded.
Well Defined
This person would be classified as someone whose is clear active and has obvious muscle mass beneath the subcuteous fat he or she is holding. For this person it shouldn’t take a whole lot of exercise and Dieting to get Cut.
Undefined
This is person is simply carry too much body fat to reveal any underlying muscle. If you fall into this category and would like to get Ripped Abs then you’re priorities should lie in reducing body fat through Cardio.
Personally, I would opt for a good circuit training workout that incorporates about 5-8 weightlifting exercises which are done straight through without rest. On top of this I would also include in the weekly training schedule some HIIT (High Intensity Interval Training) to do with a Cardiovascular exercise of your choice.
Both these two combine along with a High in Protein and Low in Fat Diet would certainly you take the step from Undefined to Defined or even well Cut with Ripped abs.
Overweight
Similarly
to an undefined
person there is just too much body
fat to reveal any muscle. Again Cardio and a Calories deficient Diet
would be a
priority if you wish to get ripped abs.
The objective of this peaking procedure is to make the muscle looking as full as possible while keeping the subcutaneous water to a minimum.
This combination will force the muscles against the thin layer of skin
and as
result giving the muscles of the body a far more defined and sculpted
look.
Overview
A common occurrence of this that you
may have experienced firsthand is when you wake up in the morning after
consuming alcohol the night before. The alcohol actually acts as a
diuretic and
will suck the water from your subcutaneous fat resulting in an visible
leaner
physique. However, when you begin to drink fluids again this tend to
return to
the way it was resulting in a much softer look.
Like water foods such as Carbohydrates
and Protein (and Training) can have a similar effect is manipulate in
the right
way. This takes a lot of attention to details as 1 meal or 1 drink too
soon or
too late can throw everything off. Outlined below is a weekly routine
to get
Ripped Abs fast. Follow it closely and you should see some definite
improvements especially if you’re at the Well defined to Cut Stage of
Conditioning.
The tricks and techniques contained in
this article are designed to get you from well defined to Cut or Cut to
Shredded. What it won’t do is get you from overweight to shredded\Cut
or even
Well defined. Unfortunately this must be done in the gym doing Cardio.
3 tools to manipulate our water weight and increase muscle size.
1) Water Intake
Too reduce the water in your underlying fat you must first put your body into flushing mode by drinking ample amounts of water then cutting it suddenly at the end which tricks your body into flushing every last bit of water.
2) Carbs and Protein
Low-carb and high protein diets are notably diuretic (puts your body into a fluid flushing mode). A gram of carbs drags roughly 2 ½ grams of water into the muscle. So if you carb up when you're in flushing mode and not drinking, this water will be pulled from beneath the skin!
3) Training
Building
muscle on a Low
Calories Diet just isn’t going happen. The goal is to get yourself
glycogen
depleted. Do this and by the end of the week your muscles will soak up
the
carbs and pump up drastically.
Diet
and Training Leanness Plan
This plan assumes a Saturday to be you’re your “Peaking” day.
Training
Reps are to be kept in the 10 – 15
range and exercises should never be don’t to failure so stop 1-2 reps
short of failure.
This is to ensure we have maximum glycogen depletion in the muscles of
the
body. Kept heart rate up by having short rest period and don’t do over
45
minutes working out.
Sample Ripped Abs Routine for the week including Diet and Training Tips:
Monday
Full body Weights,
2.5 to 3 gallons of water, 50g of carbs or less
Tuesday
Full Body Workout, Different Exercises
2.5 to 3 gallons of water, 50g of carbs or less
Wednesday
Upper Body Only
2.5 to 3 gallons of water, 50g of carbs or less
Thursday
Off Day or HIIT Day
2.5 to 3 gallons of water, 50g of carbs or less
Friday
(morning) Full
Body
Workout - Muscle Emphasis
Work the muscles you feel you would like to increase. The next day it will look fuller.
Meal
1 & 2:
50-75g of carbs with fruits as your
main carb source.
Meal
3 & 4:
50-75g of carbs with High G.I Carbs as
the main Carb Source. Meal four should be at 4PM.
Water intake should be cut completely
at 4 or 5PM.
Meal
5 & 6: These
meals should contain carbs
derived from simple sugars: pancakes and syrup, pie filling, waffles,
chocolate, etc. Also have two tablespoons of vegetable glycerin.
Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This helps to shed more water weight.
Saturday
Eat another simple
sugar meal if you're Looking
flat.
Pump-Up for a short period (15 minutes)
by doing some light weights and engage the muscle to really push it
against the
skin. Whether you're peaking for a bodybuilding competition or you just
want to
look a little better for the pool party on Saturday, these techniques
can get
you there!
