How To Get Ripped Six Pack Abs Fast
By Vince DelMonte
To have a world class fitness body, you must be muscular of course, symmetrical and
balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the
bone!
If you do not know how to get six pack abs fast,
then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a
ripped, beach worthy body by next summer.
Before we go any farther check out No Nonsense Muscle
Building by Vince Delmonte. In this course Vince tells you everything you need to know to get a six pack
as fast as possible.
Determine Where You Are
Starting Before You Start To Get Ripped
If you do not have the ripped body of your dreams than you are either one of two
people:
- The 'big guy' at the gym who looks huge in
clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder,
eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show
because of your excess body fat.
- Or, are you the 'skinny guy' who thinks he
is ripped because your veins are popping out of your tank top, but have no muscle mass to support your
frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get
you laughed off a bodybuilding stage.
To get ripped six pack abs, you must
determine whether you need to start leaning down through a fat loss program, or else add muscle mass with a bulking
program. You cannot be ripped if you lack muscle mass or definition. Don't chase both goals at
once.
I will address how both categories can learn how to get ripped six
pack abs fast with weight training, nutrition, and cardio.
How To Get Ripped Six Pack Abs With Weight Training
- Skinny guys should train less than
45 minutes each workout.
- Skinny guys should focus on only compound
movements and no isolated movements.
Skinny guys should focus on getting stronger by 5% every two
weeks.
- Skinny guys should do no more than 1-2 forced
reps to avoid wasted energy.
- Skinny guys should have their body parts split
up into a maximum three day program.
Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric
expenditure.
Bulky guys can incorporate more isolated
movements for caloric expenditure.
Bulky guys should still maintain their
strength which will ensure no muscle loss.
Bulky guys can include drop sets and pre-exhaust
sets for the extra energy expenditure.
- Bulky guys can spend more time per muscle
group and split their body parts over 5
days.
How To Get Ripped With
Nutrition
- Skinny guys should be eating about 15 x their current body
weight in calories for muscle mass.
Skinny guys should eat at least 1- 1.5 grams of protein per pound
of lean muscle mass.
Skinny guys should be eating at least 2x as many carbs as
proteins.
Skinny guys should be getting high quality fats
with each meal.
Skinny guys should be getting extra calories
through workout nutrition drinks.
Skinny guys should have their largest meals at breakfast,
pre-workout, and post-workout.
Skinny guys should be eating large quantities of oatmeal, whole
grains, potatoes, and rice.
- Bulky guys should be eating about 10 x their current body
weight, in calories, for fat loss.
Bulky guys should eat at least 1 - 1.5 grams of
protein per pound of lean muscle mass.
Bulky guys should eat a 1:1 ratio of proteins to
carbs in the day.
Bulky guys should only eat healthy fats like flax oil, olive oil,
nuts, and avocado's.
Bulky guys should only consume liquid carbs
during the workout.
Bulky guys should consume carbs only in the form
of veggies and fruits.
How Get Ripped With Cardio
- Skinny guys should only do cardio if their caloric intake is in a
1000 calorie surplus.
Skinny guys should keep their cardio workouts as far
away as possible from their weights.
Skinny guy should keep their cardio workouts less than 20-30
minutes.
- Skinny guys should do cardio no more than 2 - 4 x a
week.
Skinny guys should perform cardio on a full
stomach.
- Skinny guys should have a protein-carb workout
drink ready after the workout.
Skinny guys should avoid long, endurance-style
training.
Bulky guys should do there cardio immediately
after weights.
Bulky guys should do a mixture of long, slow cardio and interval
cardio.
- Bulky guys can do cardio up to 7-10 x a week
in extreme cases.
- Bulky guys should do cardio on a empty
stomach for quicker fat loss.
- Bulky guys should sip on a protein drink to
avoid muscle loss.
There you have it. Now you know how to get ripped
six pack abs fast, whether you are a skinny or bulky. For further information
on advanced nutrition and bodybuilding click on No Nonsense
Musclebuilding.
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