How To Get Ripped, Not Skinny Fat by @Bachperformance
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With summer shred-season in full-swing EVERYONE is trying to lose fat WHILE maintaining lean muscle.After all--muscle is what gives you the “tone” or definition in your arms, legs, chest, and ABS on the beach.
So the question becomes...how can you preserve lean muscle and get RIPPED without ending up with the dreaded “skinny-fat” look.
Step One: Caloric Deficit: Calories: BW (lbs) x12
Step Two: Lift 3-5x Per Week
Step Three: Protein: 1.2g/lb of bodyweight
Step Four Cardio: Walk 10,000 steps per day
The most important component of getting ripped is eating at a calorie deficit. A good starting place here is bodyweight (lbs) x12. Out of this, have 1-1.2g of protein per one pound of bodyweight. I tend to go a bit higher SIMPLY because protein is more satiating, which makes it easier to FEEL FULL and stay consistent with your diet even though you’re in a deficit.
As far as training, lift 3-5x per week. Be sure to include heavy (think 5x5) compound lifts like the squat, bench, deadlift, row, and pull-ups as those train the greatest amount of muscle mass and WILL help you preserve the muscle you do have. Sprinkle in some higher-volume (3-4x10-15) rep work to highlight your beach muscles if you’d like.
As far as cardio, the simplest method is to go for walks throughout the day. Get up early and walk for 30 minutes. Get outside on your lunch hour--you’ll even start your base tan and get Vitamin-D. Finally, go for an evening walk after dinner. You’ll relax, burn a few more calories, and unwind in time for tomorrow.
Do you know someone who’s lookin’ to shred fat for the beach? Send them here. .