GET RIPPED IN 12 WEEKS

RIPPED IN 12 WEEKS CARDIO

WEEKS 1, 3, 5
PERFORM FOUR TIMES PER WEEK

EXERCISE            DURATION     INTENSITY (PE1)
Treadmill Walk            45 min.             5
or Exercise Bike           45 min.             5
or StepMill                   45 min.              5


WEEKS 2, 4, 6
PERFORM FOUR TIMES PER WEEK
EXERCISE            DURATION      INTENSITY (PE1)2
Treadmill Run              20 min.                9/2
or Exercise Bike           20 min.                9/2
or StepMill                   20 min.                9/2


WEEKS 7, 9, 11
PERFORM FIVE TIMES PER WEEK

EXERCISE               DURATION           INTENSITY (PE1)
Treadmill Jog                  60 min.                         5
or Exercise Bike              60 min.                         5
or StepMill                       60 min.                        5


WEEKS 8, 10, 12
PERFORM FIVE TIMES PER WEEK

EXERCISE                      DURATION             INTENSITY (PE1)2
Treadmill Run                          30 min.                      9/2
or Exercise Bike                       30 min.                      9/2
or StepMill                               30 min.                      9/2

1 Perceived exertion (PE) is how hard you feel your body is working on a scale of 1 to 10 based on the physical sensations you experience.

2 Perform your cardio interval-style, alternating one-minute bouts of high-intensity sprints with more recuperative stretches of one minute for the time prescribed.

TWO WEEKS BURN LOADS OF BODY FAT WITH THIS HIGHINTENSITY TRAINING PROGRAM AND NUTRITION PLAN

Who says a get-lean phase has to take place at the beginning of the year or heading into summer? Any time is a good time for your abs to be shredded and the rest of your muscles sliced and diced just the same. Which is why the timing is perfect right now for this 12-week fat-burning, weightlifting, and cardio programs and meal plan. The training is high-volume and intense, and the diet manipulates macronutrients in such a way that your metabolism will hit the roof. Three months from now you’ll be as lean as ever, if not sooner.


CARDIO CONSIDERATIONS
As with your weight workouts, your ap-proach to cardio will vary each week. You’ll alternate between steady-state cardio and high-intensity interval sessions to burn fat through different mechanisms. Each week you’ll stride through as many as five cardio workouts, each lasting 20–60 minutes. You can get more out of these sessions by performing them before breakfast or post-workout; saving cardio for after highrep sessions with a given body part can help burn more subcutaneous body fat from that area. The fat, which is mobilized through exercise, is then used as fuel during cardio rather than redepositing itself under your skin. With that in mind, try to get your cardio in after your ab workout(s) each week and schedule a few other sessions for first thing in the morning.

SHREDDING SEASON
For the next 12 weeks we give you a full playbook: heavy sets of six reps, moderately weighted sets of 10–12 reps, and lighter sets of 20. For abs, you’ll dabble in 30-rep sets at times, giving your belly the opportunity to burn some of the released fat after a hardcore cardio session. As for cardio, let’s just say you’re going to work hard and sweat through plenty of towels. But as you adapt and improve week after week, your body will switch to calorieburning autopilot, where each workout will force your body to call upon its stubborn fat stores for energy. By the end of the program, you can expect to be at your absolute leanest.


INTENSELY LEAN While the exercises laid out in this program aren’t too complicated, the offbeat split and gamut of rep ranges will likely take some getting used to. But don’t worry, the routine described above and presented on the following pages is structured to help you recruit boatloads of fibers within your targeted muscle groups—and thus burn more fat and grow more muscle—over the next 12 weeks. The addition of cardio will serve only to speed things up.

Four minute Muscle part-2

THE PREMISE To get started, find weights with which you can perform 15–19 reps per exercise listed in the routines found later in this chapter. Follow the workouts in order, taking one preparatory week to establish and record the weights you’ll use. Be accurate and stay within the 15–19-rep range because these are the weights you’ll work with for the six-week period. Your ultimate goal at the end of six weeks is to perform 60 reps per exercise in four minutes. The idea is to put in four minutes of total work on each move, taking a short rest period after reaching failure and then starting again. Weight selection is important because if you can’t get at least 15 reps with a given weight, you won’t even come close to 60 in six weeks, so it bears repeating that you must be precise here. TIPS & TRICKS There are two main ways to perform a 4 Minute Muscle exercise. The first way is how most people would intuitively try for 60 reps: by training to failure, resting, and then going to failure again, repeating this haphazard process until four minutes have elapsed. The primary drawback is that there are no systematic steps leading to an increase in the number of reps you can grind out. You’re simply hoping your strength endurance will improve each time. A far more intelligent strategy uses uniform rest periods between sets. For example, for the first two weeks of this program, rest for 20 seconds each time you hit failure. For the next two weeks, rest 15 seconds. For the last two weeks, take 10 seconds between sets. With rest periods that short, you’ll have an excellent chance of hitting 60 total reps. If you don’t achieve this on every exercise, don’t sweat it. We think you’ll still be pleased with your results: bigger muscles, a drastic reduction in body fat, and the ability to perform significantly more reps with your usual weights on every move in the gym.

Four minute Muscle part-1

What can you do with four minutes? If you put your mind to it, you can accomplish quite a bit. You could read several paragraphs of this article, run a mile if you’re world class, or finish up matters with your girlfriend if you’re young, virile, and in a hurry. But if you want to put on some mass and get stronger, our 4 Minute Muscle program will put your timemanagement skills to the ultimate test. The concept behind 4 Minute Muscle is simple yet brutal in its execution. For each exercise in your workout, we want you to crank out as many reps as you can in four minutes. Then you move to another exercise for the same body part and do the same thing. This will fry your muscles in ways you’ve never experienced before while stimulating growth, burning fat, and getting you in the best shape of your life. LONGER IS BETTER Performing as many reps as you can in a certain period is an optimal way to train for muscular strength endurance. This is the ability to perform a task—in this case, moving fairly heavy loads in the gym—repeatedly for long durations with a minimal decrease in muscular efficiency. After following this program for six weeks, your failure threshold, the point at which you simply can’t do another rep, will be significantly higher for each exercise. Training this way improves your strength endurance because working your muscles to failure repeatedly puts them under a great deal of metabolic stress. This creates waste byproducts like lactic acid, which produces that “trapped in quicksand” feeling when you’re about to reach failure. By intentionally training to create these waste products, you teach your body to better handle and dispose of them. That disposal process is how your strength endurance capacity increases. The better your body can do this, the longer you can perform a given movement. And the longer you can go, the more benefits you’ll get from your workouts. SIZE DOES MATTER Strength endurance training, however, isn’t designed solely to help you perform more reps. It also helps you pack on size by creating mechanical stress and causing muscle damage, both of which lead to rapid gains in muscular cross-section. This routine also instigates the release of anabolic hormones, the ones that repair your muscles and help them grow. The program entails dramatically increasing both your training volume and the intensity with which you attack your workouts. Simply put, you’ll train a lot harder than usual. As a result, you’ll burn significantly more calories in each session and continue to burn them once you’re finished. Combined with a sound nutritional program, this will strip fat from your body in record time. And since this is likely a drastic change from your typical training regimen, you’ll experience the added benefit of shocking your muscles into growth. This is the Weider Principle of muscle confusion, and it works.

How do I burn fat the fasted natural way?

I was a wrestler in high school, so listen closely. You've gotta be careful when you're talking about losing weight with wrestling. I "cut weight" when I was in high school and it quickly became an addiction. Although my last season was an undefeated on in regard to my record, I became totally depressed from how my weight took over my life. I developed bulemia. There was good that came out of it though. My addiction motivated me to start studying fitness and in time I became an expert in fat loss. That was over 10 years ago and I've been a personal trainer ever since. If you want to lose fat without sacrificing muscle you need to do 3 things: 1. Nutrition: Eat foods that have a low impact on insulin levels like sweet potatoes, oatmeal, and brown rice. Make sure you eat at least 5 meals a day and never go longer than 3 hours without eating. You can get a free meal plan by visiting my profile. 2. Strength training: losing fat without sacrificing muscle is all about how many calories your body burns at rest. This is called your Resting Metabolic Rate (RMR). The most important thing to focus on when trying to increase your RMR is to increase how your body's muscle mass. You do this through strength training. It's not as easy as randomly doing weight lifting exercises though. Muscle gain is your body's way of responding to change, so it's important that you not only train all the muscles in your body, but that you are constantly changing your exercises. This means it's important to know a wide variety of exercises. We can help you out with that too. 3. Cardio- This is 20 minutes or more of continuous movement. Too much cardio can cause you to lose muscle so don't over do it. You can do cardio anywhere from 3-5 days a week for 30-60 minutes a day. That's it Friends. Good luck with your season

What's the best way to burn this fat off my body?

Cardio and weight training. Do cardio 3-5 days a week for 30-45 minutes a day. Intervals are best for burning calories and fat. Do weight training 3-4 days a week resting 24-48 hours between working the same muscle groups, and lift for about 30-45 minutes a day. Eat a diet that is low in saturated fat, high in fiber and protein and don't forget your carbs. Also, about 2 hours before you work out eat a snack or meal that is mostly carbs and then a snack that is balanced of carbs and protein immediately after your workout. As for how much, I would say around 1500 calories a day to start off, eating every 2-3 hours and if you're getting really hungry in the evening, up the calories about 100-200 calories until you aren't hungry later in the evenings. You'll have to experiment with the calories because everyone is different and a lot depends on your current fitness level, weight, and body fat %. Never drop your calories below 1200, but try to keep them around 1500+ so that you are eating enough to fuel your workouts. You'll still lose weight/fat on 1500 calories a day. Good luck!