5 Things EVERY Ripped Guy Does (COPY THESE!)
Summary
TLDRThis video script debunks common myths about getting lean, emphasizing the importance of nutrition over dieting, drinking plenty of water, focusing on weight training, prioritizing protein, and developing consistency. It highlights that sustainable habits and a balanced approach to exercise and diet are crucial for maintaining leanness.
Takeaways
- 🏋️♂️ Focus on nutrition, not just dieting, for a sustainable approach to being lean.
- 💧 Drink plenty of water, approximately two-thirds of your body weight in ounces, to support metabolism and muscle performance.
- 🏋️♀️ Prioritize weight training over cardio to build lean muscle, which acts as a metabolic furnace.
- 🥩 Ensure adequate protein intake, aiming for about one gram per pound of body weight, to preserve muscle mass.
- 🔄 Develop consistency in your eating and training habits as this is key to maintaining leanness.
- 🚫 Avoid extreme or unsustainable diet recommendations, such as fasting or specific food restrictions, that don't align with long-term health.
- 🌞 Disregard advice that suggests sunbathing your genitals to improve androgens, as it's not scientifically proven and potentially harmful.
- 🍽️ Aim for a balanced diet where one-third of your plate is dedicated to protein, focusing on meals centered around protein sources.
- 🏃♂️ Incorporate weight training at least three times a week, emphasizing progressive overload and a well-rounded training plan.
- 🚫 Recognize that the pursuit of leanness is not about temporary diets but about a long-term commitment to healthy eating and exercise habits.
- 📈 Understand that building muscle and maintaining a high protein diet are crucial for staying lean, even when in a slight caloric deficit.
Q & A
What are the five things mentioned in the video that are claimed to help achieve a lean and ripped physique?
-The video initially lists five things: 1) Perform fasted cardio at least three times per week before 6 a.m., 2) Include no carb and high carb days twice each week, 3) Drink one teaspoon of Apple Cider Vinegar 30 minutes after waking, 4) Never eat after 6 p.m., and 5) Cycle low dose tren with Trt. However, the speaker later dismisses these as ineffective and instead provides a different set of five essential practices.
Why does the speaker dismiss the initial list of five practices as ineffective?
-The speaker dismisses the initial list because they believe these practices are not sustainable or do not lead to long-term results. He emphasizes that the real key to achieving and maintaining a lean physique is a more holistic approach involving nutrition, hydration, exercise, protein intake, and consistency.
What is the difference between 'diet' and 'nutrition' as explained in the video?
-In the video, 'diet' is described as a temporary status, often involving deprivation and restriction, which is not sustainable in the long term. 'Nutrition,' on the other hand, is about how you fuel your body with food to perform and maintain health over time. It is a more sustainable and holistic approach to eating.
How much water should one drink according to the video?
-The speaker recommends drinking about two-thirds of your body weight in ounces of water per day. For example, if you weigh 180 pounds, you should aim for about 120 ounces of water.
What is the speaker's stance on cardio in the context of achieving a lean physique?
-The speaker advises not to focus solely on cardio. Instead, he emphasizes the importance of weight training and building lean muscle mass, which can help increase metabolism and make it easier to maintain a lean physique.
Why is protein intake emphasized in the video?
-Protein intake is emphasized because it helps preserve muscle mass, even when in a slight caloric deficit. This is crucial for maintaining a lean and toned appearance rather than just being skinny.
What is the role of consistency in achieving and maintaining a lean physique?
-Consistency is crucial because it allows for long-term adherence to healthy eating and exercise habits. The speaker suggests that finding a sustainable approach to nutrition and exercise is more important than following a strict diet or workout plan that is difficult to maintain.
What is the speaker's advice on how to approach weight training?
-The speaker advises prioritizing weight training at least three times a week, focusing on progressive overload, and building as much muscle as possible. He also emphasizes the importance of a well-rounded training plan that includes not just strength training but also muscle development.
What are the five essential practices the speaker recommends for achieving a lean physique?
-The speaker recommends: 1) Focusing on nutrition rather than dieting, 2) Drinking plenty of water, 3) Prioritizing weight training over cardio, 4) Prioritizing protein intake, and 5) Developing consistency in your approach to nutrition and exercise.
What is the significance of the 'Liver King' and the advice about 'sun your balls' in the video?
-The 'Liver King' and the advice about 'sun your balls' are presented as examples of popular but potentially misguided advice. The speaker uses these examples to highlight the importance of following scientifically-backed and sustainable practices rather than following fads.
Where can viewers find a complete meal plan and training plan as mentioned in the video?
-Viewers can find a complete meal plan and training plan at Athleanx.com.
Outlines
💪 The Myths of Getting Ripped
The speaker begins by challenging common misconceptions about achieving a lean and ripped physique. They emphasize that the typical advice given, such as performing fasted cardio, alternating between no carb and high carb days, drinking apple cider vinegar, not eating after 6 p.m., and cycling low dose tren with Trt, is not effective. Instead, they promise to reveal the real strategies that work consistently. The speaker also humorously dismisses a bonus tip about sunbathing the testicles to improve androgens, advising against following any of the initial list.
🥗 The Importance of Nutrition Over Diet
In this paragraph, the speaker shifts the focus from dieting to nutrition, explaining that nutrition is about fueling the body for performance and sustainability, unlike diets which are temporary and often based on deprivation. They argue that the methods used for weight loss must also be sustainable for maintaining that weight loss. The speaker also highlights the importance of drinking plenty of water, suggesting about two-thirds of body weight in ounces, to aid in metabolism and to distinguish between thirst and hunger. Additionally, they stress the need for weight training over cardio to build lean muscle, which acts as a metabolic furnace and allows for more flexibility in diet.
🏋️♂️ Prioritizing Strength Training and Protein Intake
The speaker continues by emphasizing the importance of strength training and protein intake for maintaining a lean physique. They advise against solely focusing on cardio and instead recommend prioritizing weight training at least three times a week. The speaker also discusses the role of protein in preserving muscle mass, especially when in a caloric deficit, and suggests consuming about one gram per pound of body weight. They recommend visualizing meals with one-third of the plate dedicated to protein and choosing protein-centered meals when dining out. Lastly, they introduce their product, PRO30G, as a convenient way to meet protein needs.
🔄 The Key to Consistency in Achieving Leanness
In the final paragraph, the speaker discusses the crucial role of consistency in maintaining a lean body. They argue that consistency is often mistaken for adherence to unsustainable habits, and instead, encourage finding a sustainable approach to eating and exercise. The speaker challenges the notion that consistency is difficult, suggesting that people are consistent in their bad habits. They encourage viewers to find a routine that they can sustain and emphasize that there are many ways to achieve leanness, not just one method. The speaker concludes by inviting viewers to Athleanx.com for a complete meal and training plan and reminds them to subscribe and turn on notifications for future content.
Mindmap
Keywords
💡Lean
💡Ripped
💡Fasted Cardio
💡Nutrition
💡Hydrating
💡Weight Training
💡Protein
💡Consistency
💡Diet
💡Progressive Overload
💡Sustainability
Highlights
Being lean and ripped involves five key practices that everyone who is lean and ripped does.
Perform fasted cardio at least three times a week, ideally before 6 a.m.
Include no carb and high carb days twice each week.
Drink one teaspoon of Apple Cider Vinegar 30 minutes after waking.
Avoid eating after 6 p.m.
Cycle low dose tren with Trt for a more controversial approach.
The Liver King's advice on sun exposure for androgens is not recommended.
The speaker refutes the initial list, stating it won't help achieve desired results.
Being lean requires a focus on nutrition, not temporary dieting.
Drinking lots of water is crucial for metabolic processes and hydration.
Weight training is more important than cardio for building lean muscle mass.
Protein intake is essential for preserving muscle during a caloric deficit.
Consistency in healthy habits is key to maintaining leanness.
Find a sustainable nutrition plan that aligns with your lifestyle.
Focus on building muscle through progressive overload in weight training.
Prioritize protein on your plate and consider protein supplements if needed.
Develop a consistent approach to eating and training that you can sustain long-term.
Complete meal plans and training programs are available at Athleanx.com.
Transcripts
So, you want to be ripped? Good. Because I know a thing or two about being lean. And I will tell
you this, I boiled it down to five things. I made a list that you can copy, and if you do,
I promise you the same thing will happen for you too. As a matter of fact, it's not just me,
everybody that's lean and ripped does exactly these five things. Number one right here,
perform fasted cardio at least three times per week, ideally before 6 a.m. Okay, the earlier the
better. Number two, include no carb and high carb days twice each week. And that's twice, no more,
no less. Number three, I hope you're writing all these down, drink one teaspoon Apple Cider Vinegar
30 minutes after waking. I'm sure you've probably heard about Apple Cider Vinegar and its benefits
30 minutes after waking, please. Number four is a big one, never eat after 6 p.m. Mom told you
that I'm sure, you should listen to mom. Number five, all important, number five. Here we go,
cycle low dose tren with Trt. If you -- Oh, wait. Hold on, there's one other one here too. Oh,
it's a bonus tip, listen to the Liver King. [video plays] If you sun your balls,
that shows that it does improve androgens. So, sun your balls?
Sun your balls. Perfect. [Video ends] Yeah, don't do that. As a matter of fact,
don't do anything on this list because none of this stuff is going to get you where you want to
be and keep you there. See, guys, I know you've been given some of that advice, actual advice,
and maybe followed it to no avail. The reason why is because it's not the actual five things
that you need to do. And as someone that knows how to get lean, I will share with
you exactly what those five things are. And if you copy them, I promise you guys no bullshit,
straight on, this is what you need to do, and it works every single time. And I will tell you right
off the bat, there is no ripped person year-round walking around here that diets, they don't.
As a matter of fact, it doesn't even belong in their vocabulary. If you want to be lean,
maybe even shredded, then the word diet has to go completely by the wayside, and you need to replace
it with nutrition. And there's a big difference between the two. Nutrition is how you fuel your
body. Nutrition is the food that you put in your body to allow you to perform on a day-in/day-out
basis, maybe even to a higher level if you're an athlete or even just working out in the
gym. But you need to think about a long-term approach because diet, by its very nature,
is a temporary status. We always say, I'm going to go on a diet , meaning that at some point you're
going to be off of that diet. It's temporary, it's not sustainable. And oftentimes from a
sustainability standpoint, you're opting for things that are deprivation based. I'm going
to remove this from my diet, or I'm going to restrict my time to this time eating each
day. They're so far from what you do right now, how are you going to actually sustain that?
And the trick about dieting is whatever method you use to create the weight loss that you get,
and I'm not saying that there's not many methods that create lots of weight loss,
it's going to be the same method that you're going to need to maintain if you want to maintain that
weight loss. So, at some point, if you've picked a method that you can't stick with and you go
back to eating the way you used to, you're never going to be able to maintain that leanness.
Number two, you have to drink lots of water. And I know it kind of sounds like standard advice,
but it's much more than that. Hydrating your body sets the stage to metabolically make this whole
process a lot easier. And a lot of us walk around chronically dehydrated. We don't drink enough
water throughout the day. I'll ask you right now how much water you drink? You probably don't even
know. I'll tell you this. It should be about two thirds of your body weight in ounces. So,
if you're 180-pound person, you should be about 120 ounces of water per day. It might sound like
a hell of a lot of water, especially if you're not drinking nearly that much right now. So,
you can become much more conscious about that and when you do, you start to understand better
the difference between even thirst and hunger. Because how many times throughout the day do you
kind of think, oh, I'm really hungry, but really, it's just thirst, if you drank a bottle of water,
you wouldn't feel that way. It also helps to hydrate your muscles. Your muscles require
water to perform at their best. And if you want to look your best, ultimately,
when you get lean, you don't want to just be skinny. It actually leads to our next point,
when you're trying to get lean, don't just do cardio. Don't focus on cardio over other
forms of exercise. The one thing that you should be focused, or the one thing you
should be focusing on more than anything else, is going to be weight training.
And I know a lot of us don't do that. When we think about weight loss or being lean and ripped,
we think about how much cardio we can do. Believe me, every cardio bout that you have
does burn calories, but to such a minuscule amount in the big picture, when you look at the end game,
the bigger contributor is going to be how much lean muscle can you put on your body. Because
that active tissue that you walk around with and carry with you becomes a metabolic furnace. It
allows you to ingest more calories per day. It gives you more flexibility in terms of some more
forgiveness, let's say, in terms of what you put in your body. Because you have a depot to store
those calories. And when you don't carry enough muscle around, it becomes infinitely harder.
I'm not saying that cardio is useless, I'm not saying that. I'm saying that when it comes to
the pursuit of being lean and ripped, nutrition and strength training or weight training are your
number 1and 1A they must be there. And too many people skip it. They go to the gym, and they jump
on a treadmill, or they jump on an elliptical and they kind of bypass the weight training. Flip that
mentality around. Prioritize weight training at least three times a week. Build as much muscle as
you can through progressive overload, and don't just focus on strength. Because if you become so
focused on strength and so in love and infatuated with the numbers of the, the pounds that you're
lifting, sometimes as you get leaner, those pounds will go down just a little bit, you might lose 5%
10% of your strength as you get leaner. And if you're solely focused on those numbers
and hitting those PRs, then you might actually become a little bit depressed as you become
leaner. It's not going to work. They don't work together. What I'm saying is focus on
building as much strength as possible, but also make sure you have good mind muscle connection,
make sure you're training through with intention, that you're training the muscles that you want
to. And that's all incorporated in a more well-rounded. Training plan. Strength training
plan. But it has to be there regardless of which exact plan you're following.
Number four, everybody that's ripped and lean walking around will prioritize their
protein. As a matter of fact, the leaner you get and the more towards maintenance calorie
levels that you're ingesting, the more that protein becomes important, because it helps
to preserve the muscle that you've built. Right? Even if you get into a slight caloric deficit,
the tendency would be to become leaner, you lose some additional muscle at the same time. We don't
want that. And people that are ripped and lean year round understand this, and they keep their
protein content high. I've given numbers before of 0.7g to 1.2g per pound of body weight. I'm saying
when you're working out, stick to around one gram per pound of body weight and maintain that.
And again, the more you are close to your maintenance level of calories,
or even slightly below, you must prioritize that protein. And if you're having a hard time doing
that, protein powders become very valuable. In this case, it's actually one of the main
reasons why I created PRO30G, which you can find over at Athleanx.com, which allows us to get 30g
of protein per serving. It just makes the job of getting enough protein in much, much easier. That
being said, if you're just looking at the food on your plate, just do a quick visual. Divide
it up. One third of your plate should be allocated towards protein. If you're out in a restaurant and
you're looking at the menu items, pick one that's centered around the protein. Like the name of the
meal is based around the protein. It's not like adding chicken to your pasta, it's adding pasta
to chicken. It's a chicken dish with some pasta on it. Switch it around. Make sure that the main meal
consists of protein, and you're probably well on your way to meeting that requirement.
Next thing. And the big thing is you have to develop consistency because consistency is what
keeps you lean. We all can get lean, but can we get lean and stay there? And I'll tell you
this before you start going, God damn it, because that's the place, Jeff, that I struggle. I can't
be consistent. That's not true. Ask yourself what bad habit you've been really good at being
consistent with over the course of time. You might have more than one. If that's the case,
it's not consistency. It's consistency in doing the things that you can't sustain. We all have a
tendency to try to become consistent and to fight for consistency and a habit that we have not yet
obtained. And the reason for that is because we're picking things that are too daunting. And a lot of
times you're focusing on that end goal of losing 50 pounds without first losing five. Be consistent
in the approach that you can follow, and it goes all the way back to that approach to eating the
dieting. Find a way that you can eat, that you can sustain. And I'm not going to argue with
you. I don't care if you follow a certain approach that's different than mine. Hello, I have carrot
cake once a year. I don't drink alcohol. That is not a requirement for every person to be lean. You
do not have to follow exactly what I do to be lean. There are many ways to do this. You have
to follow the one that you can sustain and is in line with the things I already said that they're
healthy eating plans that you can basically eat day in and day out to fuel your body.
But consistency is not your problem. Believe me, we are far too consistent with the things that we
shouldn't be consistent with. Find something that you can lock in with. I promise you, you will. And
guys, and I promise you, no matter what level of body fat you're at right now, it doesn't matter,
you can take it all the way down to whatever extreme level you want. I'm not here preaching any
one body fat level. I'm saying that you can get much leaner than you are if you follow these five
rules. As a matter of fact, take these and just simply tear them up because they're not going to
help you. All these specific recommendations, they might be the things that you wish worked, but they
won't and the things I just told you will. If you're looking for a complete meal plan, guys,
step-by-step and a training plan, you can find them over at Athleanx.com. If you found this
video helpful, make sure you share it with someone else that you think could benefit from hearing the
same thing. And if you haven't done so, make sure you click Subscribe and turn on your Notifications
so you never miss a video when we put one out. All right guys, see you soon.
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