Before beginning a diet and exercise program to get ripped, get a fat test. Fat levels for men who really want to show off muscle striation should be in the 7% to 12% range for men, and up to 22% for women t look ripped. If you go too low, you may risk your health. Fat tests are usually available through your local gym or a doctor office.
Burn Fat Stores
Keep your calorie intake at or below recommended levels to burn fat fast and get cut. Men and women who are sedentary to active should consume no more than 3000 to 3500 and 2000 to 2500 calories respectively. Count calories to lose weight quickly. Since a pound of body fat is 3500 calories, you will need to cut 500 calories per day to burn a pound of body fat and get cut. Eat foods that are high in nutritional benefit, but low in calories such as raw fruits and vegetables, to burn the most body fat. Foods such as asparagus, melons, parsley and artichokes act as diuretics and will help you lose water weight that may be hiding your ripped abdominals as well.
Exercise
The best way to get cut or shredded is to exercise. Workout for 60 minutes daily at 85% to 90% of your fat burning rate to decrease fat stores and show ripped muscle. Determine your fat burning level by subtracting your age from 220 and keeping your heart rate at the maximum end of that number while working out. Add specific abdominal exercises such as crunches and reverse crunches to tighten the muscles in the abdominal as well.
Increase Protein
The majority of your foods should come from protein if you want to lose fat and get cut. Excess carbohydrates are often converted to glucose and end up as triglycerides in the blood. These can form fatty deposits on the body that hide muscle tone. To get really ripped, eat no more than 20 to 40 grams of carbohydrates daily. Good sources of high protein, low carbohydrate foods include lean meat, eggs, vegetables and nuts. High protein foods will help you to lose weight healthily as well.
Stay Hydrated
The liver needs water to function correctly and process fat. If you do not drink enough water, your liver will process fats more slowly, and fat will likely accumulate. When the liver is working properly you will burn belly fat in particular. Getting cut abs requires you to drink 2 liters of water daily to help increase liver functioning and flush fat.
Sleep
Sleep is essential for getting cut abominals. When you do not sleep as you should, your body does not produce enough leptin, which helps to regulate appetite. In addition, you may produce an overabundance of cortisol when lacking in sleep, which has been shown to increase your chances of obesity. Be sure to get at least 8 hours of sleep per night if possible to get cut abdominals.
Supplementation
Supplements that will help you burn fat and get cut are choline (250 to 500 mg), chromium picolinate (5 to 35 g per day), l-arginine (5 to 35 g), and l-carnitine (500 mg to 3 g).These supplements are helpful for metabolizing triglycerides, and helping to increase energy. They also act as appetite suppressants and fat burners. Take l-arginine (5 to 30 g) to help eliminate sodium and bloat. Most fat burners are available in supplement form and can be taken once or twice daily and help you to get ripped abdominals.
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