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Friday, April 13, 2007

How to Get Ripped Without Getting Ripped Off - II

4-5 Small Meals Are Better For Dropping Fat

So divide the number your came for your Basic Metabolic Rate by how many meals you will be having per day, which is usually 4-5. Don�t go less than 4 or more than 6 meals per day as it tends to make the fat loss process more challenging.

We are going to divide by 5 as I have found that 5 meals per day is the optimum for most people. In this case we came up with roughly 250 calories per meal, which is the amount of calories that you need to consume per meal. For best results space your meals out ever 2.5 to 3 hours.

You can pick the ratio of fat to carbs or protein that suits you best but in my experience a 60/40 carbs to protein works for most people. Keep in mind this is a guideline as some people do even better on higher carbs or higher protein. Don�t be afraid to play with the rations until you find what works best for your metabolism.

A couple of extra points

1) Every time you feel hungry drink 500 ml to 1 litre of water

2) You will feel hungry for the first couple of weeks but it will subside. Remember no one ever died from a hunger pain.

3) When you feel the sensation of hunger, don�t eat, and don�t call it hunger. Just go inside with the feeling and observe it without labeling the sensation. When it finally goes away (usually 5-15 minutes) you�re then free to eat. This strategy helps you take back control of what I call �artificial hunger� due to psychological programming.

Step 3 is an extremely powerful mental technique, which allows you to go inside the hunger pain. This was taught to me by Dr. David Hawkins. What�s interesting is Dr. Hawkins was the first person ever to simplify and identify the exact process I naturally used while preparing for my competitions. I could never really explain it until I listened to his audio CD on Weight Loss. Thanks Dr. Hawkins!

Training To Get Lean

Training to get lean is simple but not always easy.

I have found that 5 weight training sessions per week with 5 cardio sessions per week works best for most people. Consistency, intensity, and a great attitude will go along ways to achieving your desired look.

I like the body part per day program with calves or abdominals trained 2-3 times per week on alternate days. Your weight training sessions will generally last between 45 minutes to 1.5 hours and the cardio should be from 30 minutes to 1 hour.

Recently, there has been a trend for short intense anaerobic workouts twice a week to replace the need for 5 cardio sessions which many people find work better. The intensity of these cardio sessions is on the high end and they are not for the faint of heart but boy do they work for dropping weight fast. I will be writing more about this style of training in future articles.

The Get Ripped Conclusion

A total of 10 hours a week investment will have you losing 1-2 lbs of body fat consistently for weeks until you get your desired body fat percentage. That s it you can take all the supplements you want or none at all, whichever you like. Follow this formula for 21 days and you will be down a couple of percentage points of body fat. Guaranteed!

Yes there are finer points to overcome, psychological food addictions, optimum training program, precise menus to follow as well as specialized supplements, which can speed up the process, which I cover in depth with my clients and in my courses.

The Bottom line is losing body fat is as predictable a law as gravity. Follow the formula and the weight drops every time.

So take the 21-day challenge and see what happens as you have EVERYTHING TO LOSE.

Wade McNutt is a Natural National Bodybuilding Champion and an IFBB Mr. Universe World Champion. He combined the secrets of Eastern Yoga Masters with, scientific, muscle building to produce a revolutionary new health system, called Freaky Big Naturally, find out more at

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