How To Get Ripped Abs Challenge – Day 3
It’s Thursday morning and I’m now feeling myself extremely sore from the How to Get Ripped Abs workout that I had on Wednesday. On my third day I got a chance to do my second workout in the gym. The plan is divided into 4 separate 3 week training cycles with each one getting more advanced than the next. Each cycle has a workout A and a workout B which includes full body exercises and abdominal work. This was my first attempt at workout B so I had to figure out my correct weights on all the exercises and get used to some of the movements that I wasn’t accustomed to. This particular day on the How to Get Ripped Abs workout I pushed myself harder than I did on day 1 and tried to challenge myself more. I was in a full sweat by the end of the workout and my muscles were hurting everywhere. These workouts are very taxing and if you are a beginner or intermediate you will find that these workouts will not only make you lose fat fast but you will build muscle fast.
My diet went well on Day 3 and I felt great. The nutrition program in the How to Get Ripped Abs program is fantastic for providing your body with all the nutrients you need so that you can simultaneously lose fat and gain muscle at the same time. This is truly a transformation program that may help you build muscle fast if you are looking to add some size to your body. As you lose fat quickly your muscles will start to become more visible which creates the illusion that they are actually much bigger. I finally got to my calorie goal of 2,700 today by forcing myself to eat a little more. I have so much energy from eating 5 solid meals a day that I feel great while I’m doing this. If you’ve ever been on a calorie restrictive diet you know how you can start to feel run down and irritable. The How to Get Ripped Abs program is not a calorie restrictive diet. It’s more of a method of eating a lot of healthy foods to keep your metabolism revving fast while doing workouts that increase fat burning hormones and speed up your metabolism for the rest of the day. There is no need to restrict calories because your body will be functioning at optimal levels and will be drawing from your fat stores to keep up. This is a much better method than restricting your calories and forcing your body to draw from fat because ultimately the body adjusts by lowering thyroid levels, leptin, and increasing cortisol which will then eat up muscle making you have a much slower metabolism. The human body wants to survive so it will adjust to a diet and that is why people plateau and gain fat back so quickly when they are done dieting. The How to Get Ripped Abs nutrition system and workout will keep your body losing fat faster than you ever thought you could while getting into great shape and allowing you to gain muscle fast as well. So far so good. I only have 81 more days to go!
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How To Get Ripped Abs Challenge – Day 2
Today is end of day #2 of my How to Get Ripped Abs challenge. The first thing I can say is that when I woke up I was very sore from my Day #1 workout. I can honestly say that every single muscle in my body was sore including my neck and I didn’t do any direct neck exercises. It’s amazing how the exercises are put together so that they work every primary muscle and all of the stabilizers at the same time. The one thing I forgot to do at the end of the workout was the stretching routine. I’m going to make sure that I include this from now on. The stretching that is included in the workout really helps to loosen up the hamstrings, lower back, and glutes which are the tightest muscles in most people. When these muscles are tight it can cause lower back strain and some pain so it’s a good idea for quicker recovery and overall health to do your stretching.
It’s about 10:30pm as I write this on day #2 of the How to Get Ripped Abs challenge and I can already feel the fat loss. One thing that is immediately noticed is the excess water being flushed out of my system from eating such clean and healthy foods. When you eat processed foods your body tends to hold a lot more excess water. It’s important to drink a lot of water so that all the toxins can start flushing themselves out. After two days I already feel better from starting to clean out my system.
Once again I wasn’t able to eat an entire 5 meals. I ended up having 3 meals and 2 healthy snacks so I fell short on my calories by around 500. I am going to work on getting that up. The most important thing is to not skip any of the 5 meals. I wasn’t hungry enough for a complete meal so I added snacks in between to make sure that I was still taking in food. This is critically important to keep your metabolism lit of for fat loss on the How to Get Ripped Abs program. I don’t spend a single minute of the day hungry and I have plenty of energy from eating the brown rice, beans, potatoes, and oatmeal as my starchy carbs. I get a little bit of caffein during the day but not too much. The green tea capsules that I take have around 40 mg of caffeine each. I take 2 of those in the morning so that gives me the equivalent of a small cup of coffee and the antioxidants from the green tea are very important for health.
Today was my first cardio workout. I decided not to go to the gym and stayed home and did the bodyweight exercises cardio routine. It is a circuit of jumping jacks, mountain climbers, and squat thrusts with no rest between exercises and no rest in between circuits. It was extremely difficult for me and I had to rest in between most of the exercises. Since I’m so heavy I found the bodyweight exercises to be very challenging. I’m used to doing high intensity cardio on an elliptical machine and I can fly on that fairly effortlessly. The problem with the elliptical is the movement is so efficient that your body can do a lot of moving without using as much effort and energy. The 15 minutes I struggled doing the body weight circuit was about 10 times more difficult than the cardio I do on a machine. I was in a full blown sweat after 15 minutes, was breathing heavy, and I saved a lot of time by not driving to and from the gym. I know that these types of workouts burn a lot of fat because it is similar to how they work you in boot camp in the marines. The drill instructors will make you go from running in place, to mountain climbers, to jumping jacks, to push ups and whatever else they can think of non stop for 5 to 10 minutes throughout the day. Those short bursts burn a lot of calories and supercharge your metabolism for fat loss. I have no doubt that my 84 days on the How to Get Ripped Abs program will get me back in shape like I was after Marine Corps boot camp. Now I need to get some rest. Sleep is also a very important part of a fat loss program. If your body is overworked, tired, and never rested your cortisol levels start to become elevated and that is one of the primary hormones that leads to muscle loss and fat gain around the belly so always get your sleep!
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How to Get Ripped Abs Challenge – Day 1
How to Get Ripped Abs challenge , today is day #1. Yesterday I did my grocery shopping to make sure I had all my necessary foods for fat loss. I stocked up on oatmeal, chicken breasts, brown rice, black beans, eggs, red and sweet potatoes, blueberries, and bananas. I’ll be eating a lot of whole, clean, unprocessed foods during this 12 weeks and am looking forward to the first 4 weeks which allows for 50% of the calories from carbohydrates.
My weight was 250 pounds this morning with my waistline being 46” at the largest point around the navel. I don’t look all that bad in clothes because my upper body mass offsets my big waistline but I definitely don’t look good with a shirt off at this point so that is why I’m dedicating 12 weeks to conditioning and fat loss.
My target calories will be 2,700 per day for the first 4 weeks spread out between 5 meals. I could only eat half of my breakfast. I had 11 ounces of red potatoes and I scrambled up 6 egg whites with 2 whole omega 3 eggs. The How to Get Ripped Abs program for fat loss has a daily meal plan laid out for all calorie levels depending on your lean body weight. This calls for a lot of food for me and I’ll have to get used to eating this much. It’s easy to pack on a lot of calories when the foods are highly processed with added sugars and fats but when you eat all food that is found on the outer aisles of the grocery store you will find yourself filling up very quickly.
I’m using a few natural supplements during my fat loss program to make sure I’m getting optimal levels of nutrients. I’m taking a multivitamin, vitamin C, calcium/magnesium/potassium, green tea, fish oil, alpha lipoic acid, and acetyl l-carnitine. This will make sure I’m not short on any essential nutrients while giving me a heavy dose of anti-oxidants. The alpha lipoic acid should also help stabilize blood sugar and the acetyl l-carnitine helps the body transport fat to the mitochondria.
After breakfast I waited an hour and went to the gym for my first fat loss workout. On paper the workout looked fairly simple but once I started doing the bodyweight exercises and high reps I quickly found that this was going to kick my butt. The plan has me doing 3 full body workouts each week. They are so challenging because the exercises use every muscle in your body. There aren’t any easy isolation exercises or machines. This workout builds functional strength and conditioning. It took me about 45 minutes to get through this first workout and I was dripping with sweat and completely exhausted. I’m used to doing really heavy workouts with reps in the range of 3 to 6. This challenged my conditioning with sets anywhere from 12-20 reps and I found I am not in good condition for this. I felt like I was back in wrestling practice using muscles I forgot I had. Now it’s easy to see why the workout program is called Meltdown. I have no doubts that my how to get ripped abs 12 week program is going to get me as lean as possible.
After my workout I had my second meal which consisted of oatmeal, protein powder, and a few fish oil capsules. I could still feel fatigue from the workout I just had. It feels good to work out that hard knowing it will trigger massive fat loss. Later I had an early dinner with brown rice and black beans mixed together with a chicken breast and a side of green beans. It looks like I’m only going to hit 4 meals today instead of 5. I’m actually having a hard time eating enough food and getting so full during my meals. How to Get Ripped Abs focuses on losing weight by eating clean foods that rev up your metabolism along with workouts that are very intensive and speed up your metabolism for hours after the workout.
I plan on sleeping really well tonight. Tomorrow will be an intensive cardio workout which I can do at home. I’ll also need to figure out how to get more food into my body tomorrow. I want to stick as close to the 2,700 calories a day but today I’m only going to hit around 2,200. I’m quite confident if I stick to How to Get Ripped Abs for the full 84 days I’ll be the leanest I’ve been in years.
