While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique., I do have an interest in the extreme of body transformation, or how to get ripped. The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. Finally, the whole idea of an extreme physique opens up a can of worms regarding body image. One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight.
The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. The build most guys want (it’s like the standard of ripped) is looking like Brad Pitt in Fight Club. If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle.
Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge.
As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack. Some believe the protein, carb, fat breakdown respectively should be 40%, 40%, 20% (high carb, low fat) some believe 30%, 20%, 50% (low carb, high fat), and others 30%, 50%, 20% (moderate carb, low fat). While every fitness program with an infomercial is going to tell you their system is the best (P90x for example), I can tell you the truth about all these various exercise methods. Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential. What I’ve found is that carbohydrates is a variable in the getting ripped equation, which depends on your genetics.
The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential. If you have carried excess weight your entire life, my guess is lower carb may be effective, but this is a variable you ultimately have to play with.
Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics.
I like how you break it down in this article, very straight forward, very simple and truthful. The challenge to becoming ripped lies mainly in a change in approach to eating the right foods. Marc, from what i understand, we lose a certain percentage of muscle every year after about age 30 no matter what. Thanks Marc, I really appreciate all the effort that you put in this article, it is very helpful and to the point. Hi Marc, I was a swimmer and water polo player through HS and College so never cared or worried as I was always pretty ripped no matter what I ate. Ok, so with that said, getting ripped from a nutritional perspective is mostly about total calorie intake and macronutrient breakdown as I wrote in the article. Do you have a recommendation on which form of strength training is the most effective and give the biggest reward on the time investment? I think there are a few things you should think about, which form the foundation of my BuiltLean Program. Now we come to the second great fact about hell: None of the unsaved will be cast into hell-fire until after the second coming of Jesus at the end of the world.
Thanksgiving Day is not that far away and thoughts loom over the turkey and all its fixings.
Have fun and eat to your stomach’s content, but remember how much exercise it will take to burn those calories.
Alonzo Mancha is a media enthusiast, video specialist and a contributing writer for several endeavors. It was in high school that I can remember I began starting to put on weight and then it continued into college. I went to the gym and thought I was eating healthy when in reality I did not have the first clue what I was doing.
I can remember always being the fat kid in my college classes and always wanting to be the one who was in the best shape.
Around the same time I hurt my back and after my first season of competing in the firefighter challenges I started going to my local gym and lifting weights. After talking with him, we came up with a game plan for me and how I would achieve the weight loss and physical fitness I desired.
Cardio: 5 days per week for 30 minutes in the morning, 4 times per week for 20 minutes after working out.
Also I would say find someone who can be honest with you, either a coach, a workout partner, or someone at home who can help you keep on track. Done with giving excuses, these ladies have given themselves the bodies they always wanted! These amazing teenagers have made changes in their lives that most adults only dream about! Age is no excuse for these over 40 women & men who have decided to feel and look young again! Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? Actually I am doing the same stuff that you mentioned and I am very close to what I want but the last layer of fat is the hardest.
My problem now is that I dont eat hardly any veggies at all or seafood (as they make me want to throw up) and I dont drink milk. Perhaps mention in addition to getting more defined there is a more important feeling of well being.
It has been fumbled by the clergy and distorted by the laity until the word has become best known as a common vulgarism and expletive.
They have accused Him of teaching that an immortal soul flies away from the body at death to either heaven or hell. As therefore the tares are gathered and burned in the fire; so shall it be in the end of this world.

Jesus said that both good and bad will come forth from their graves to receive either life or damnation. But the point to be noted is the time of this hell-fire punishment-it is after the resurrection at the end of the world.
He says this earth is reserved for that fire which will bring judgment and perdition to the wicked. Even the streams and dust are transformed into an exploding combustion of pitch and brimstone. Notice that he uses almost the same words as John and Peter in describing the fate of the wicked. Hell as a place of punishment will be this earth turned into a lake of fire at the Day of Judgment. After being purged of all the curse of sin, it will revert to the first dominion, and to God's original plan for it. There is absolutely no confusion or contradiction when we allow the Bible to supply its own definition of terms. That eternal fire which brought Sodom to ashes is an example of what will finally happen to the wicked. No doubt, Christ's listeners could see the smoke curling up from the Valley of Gehenna, where dead bodies and garbage were constantly being burned. After the unsaved are punished according to their sins, they will be wiped out of existence, both body and soul. Jesus, the only One who can bestow the gift of life, rejects the possibility that those in hell can continue to live in any form whatsoever. Think for a moment about the implications of a doctrine that would consign every lost soul to an immediate, never-ending hell at the time of death. They can't love someone who would arbitrarily keep evil people in endless torment with no purpose in view. But please notice that this place where the wicked burn will pass away, and God will re-create the new earth in its stead. Thanksgiving Day is also a day to give thanks, enjoy time with friends and family, and watch football. Exercises like the Turkey Trots make it possible to indulge to your heart’s content without adding on those extra pounds. I can remember always being the fat kid in my college classes and always wanting to be the one who was in the best shape or look like the bodybuilders in all those magazines I read. 15 weeks out from my first show is when I started my pre-contest diet and training routine. It doesn't matter what time of cardio you do, just do it at a steady pace and a moderate speed. Once you reach your first goal, start on the next goal and keep going until you achieve your ultimate goal.
An extra set of eyes is always a good thing because it can become hard for you to see all that you have done when you think there is still so much to do. Mike gave me the tools to help me help myself and get me to the condition I always dreamed of but never believed was possible.
I trust and am pretty sure the results may not be the best, but I like to try things for myself and see what happens. Despite that I can see my abs and everything, still I didn’t get the full ripped physique yet.
And Metabolic Resistance Training – this helps people do resistance training and cardio at the same time. They mentioned that the actor would consume almost 40 cups of coffee a day – something which he had to give up during his training period. I decided I wanted to get pretty defined and possibly ripped, if it happens, around the beginning of June. I know i shouln’t worry about my diet, but i want to start getting ripped to the point you can see most muscles.
These words of the Master prove beyond any shadow of doubt that it is the body which goes into the fire, and not some mystical soul.
Mark it well, for the great Master Teacher spelled it out repeatedly in the gospels-those who are cast into the fire of hell will go there with hands, feet, eyes, and all the physical features of the body.
After the householder had sown the wheat in the field, his servant came to report that tares were growing among the grain. This proves that from the time of death until they come forth in the resurrection they are not receiving any recompense or punishment. No reward or recompense is handed out until the resurrection of the just, when He comes with all the angels.
He has people to deceive once more, and he convinces them that they can prevail against the New Jerusalem which has descended from God out of heaven (Revelation 21:2). Then he goes on to describe the day of the Lord which will melt the very elements with fervent heat. All agree as to the place of the punishment (the earth) and the agent of punishment (fire). It occurs when Jesus returns, at the last trumpet sound, when the resurrection takes place.
Many make the mistake of applying modern definitions to those biblical words without reference to their an- cient contextual usage. If this text is true, the same kind of fire that destroyed Sodom and Gomorrha will also burn the wicked in the lake of fire. If anything fell outside the destructive flames, it was quickly consumed by maggots or worms.
The other is the awful doctrine of endless torment which would perpetuate for all eternity a dark abyss of anguish and suffering. The new Jerusalem descends before that fire devours the wicked, and afterwards, according to verse 4, there will be no more sorrow, pain, crying, or death. The delicious mashed potatoes and gravy is 300 calories and equals to 60 sets of 10 Burpees. I was even turned down for my dream job as a firefighter because I was told I was not healthy or fit enough.
I was getting frustrated, but as luck would have it I had recently got in contact with an old fitness coach. That season in the Combat Challenge I competed in various events and then later at Nationals, as well as being able to run a 1:40 time, 20 seconds under the mark.

I have to say my wife was awesome for me at this point, always supporting me throughout this experience. You have already put in so much time and effort, keep going until you achieve your goal and if you do the sky is the limit for you!
She was my backbone and helped me stay strong at the times when I was weak and felt like quitting.
My body is very strange, it responds to lifting weights and bulking up more than losing fat so I stopped any kind of strength training because it was making me lose fat in a slower pace. With that said I feel like it is impossible for me to get back into what I used to look like when I was 5″11 and 180Ibs (in college).
He never gave the least intimation that some disembodied soul separates from the body at the time of death. The whole idea of the wicked going into the fire at the time of death contradicts our Lord's specific teaching that they would be cast into the fire at the end of the world. As they march up and encompass the city, the wicked are suddenly cut down by the devouring fire which rains upon them from heaven.
Isaiah declared, "For it is the day of the Lord's vengeance, and the year of recompenses for the controversy of Zion. But one thing we can say with certainty-the wicked won't live in that fire throughout eternity.
Peter, after describing this earth exploding and burning with a great noise, saw a new earth filled with righteousness.
No matter what we understand a soul to be, let's accept the simple Bible fact that it can die and will die as a result of sin. With the vivid scenes of utter extinction before their eyes, Jesus used the Gehenna fire as an example of the complete destruction of hell-fire. Just four verses before writing this promise, John described how the wicked would be cast into the lake of fire. You would have to go there over the broken body of Jesus Christ and in spite of the Father's love, the Holy Spirit's pleading, and the heavenly influence of a million angels. I eventually did get a job as a firefighter, then my first year on the job I hurt my back and found myself getting winded fairly quickly. 15 weeks went fairly quickly and for my first show I was able to come in at 190 pounds and 4%. People will try and get you to cheat on your diet or stray from your program or any number of other things. I was wondering what my caloric intake should be and if it is necessary for me to be eating more than 3 meals a day for me to achieve my goal before the year ends. I recently just cut my calorie intake in half 2 months ago and went from 224lbs to 200lbs even, and I still look overweight, but the strength training and cardio should take care of that easy in the next 2 months, I just cant see myself ever leaning out. So right now I am still in a ripped phase and just trying to maintain it or go a step farther and get more ripped. And surely He did not ever give the impression that the wicked suffer an eternal torment as soon as they die.
It proves they will not be cast into the lake of fire until after the resurrection takes place.
Where is a text in the Bible which describes the conferring of immortality upon the wicked? And it is precisely because they never receive this gift of eternal life that they are unable to keep living in the lake of fire.
What devious manipulation of words would be required to evade the obvious meaning of these words. The fire was never quenched, and the worms were constantly at work upon the bodies-a picture of total destruction. Then picture another death; that of Adolph Hitler, who supervised the deaths of millions of people. Being overweight and out of shape was keeping me from getting under the 2 minute mark to finish. I continued working with my trainer into the off-season and with a goal of competing in my first bodybuilding competition which is something I had always desired. These people die the second death in the fire, but they cannot suffer a second death until they get a second life.
Even though Hitler tortured people and experimented with them, finally he allowed them to die. According to the popular doctrine, his soul also would immediately enter hell to suffer eternally.
God will punish the wicked according to their works, but He will not immortalize evil in the process. After hearing the Bible truth about hell, a bank president threw his arms around my shoulders and said, "Joe, I'm a believer again. But God will keep these deathless souls alive for the purpose of seeing them writhe and scream throughout eternity, so the theologians claim.
But the man who was lost because of only one sin, will burn 5,000 years longer than Hitler.
Satan will not be here to cause pain, and God promises that His new kingdom will not even contain a shadow of a pain. Before they can die a second death they must be resurrected-they must be given a second life. The only reason anyone will be lost is because he refuses to turn away from his sin into the arms of a loving Saviour who stands ready to pardon and cleanse from all unrighteousness. Generally it defines the period of time in which something can continue to exist under the circumstances prevailing. No one can deliver themselves from its flame by putting it out, but finally not a coal will be left. It would contradict the Bible statement that each one must be punished according to his works.

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