5 Things EVERY Ripped Guy Does (COPY THESE!)

Summary

This 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

00:00

💪 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.

05:01

🥗 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.

10:05

🏋️‍♂️ 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.

Keywords

💡Lean

The term 'lean' in the context of the video refers to having a low body fat percentage, typically associated with a fit and toned physique. It is central to the video's theme as the speaker discusses methods to achieve and maintain a lean body. For example, the speaker mentions that 'everybody that's lean and ripped does exactly these five things,' emphasizing the importance of certain habits for achieving a lean appearance.

💡Ripped

'Ripped' is a colloquial term used to describe a body with well-defined muscles, often visible through low body fat. It is closely related to 'lean' and is part of the video's focus on body composition. The speaker uses this term to set the goal for viewers who want to achieve a muscular and fit appearance, as in 'So, you want to be ripped?'

💡Fasted Cardio

Fasted cardio refers to performing cardiovascular exercises on an empty stomach, typically in a fasted state. The video suggests this as a method to aid in fat loss, with the speaker recommending it 'at least three times per week, ideally before 6 a.m.' This practice is tied to the broader goal of achieving a lean body.

💡Nutrition

Nutrition in the video is emphasized over 'dieting' as a sustainable approach to fueling the body for optimal performance and health. The speaker argues that 'nutrition is how you fuel your body' and contrasts it with dieting, which is seen as temporary and often unsustainable. Nutrition is a key component in the speaker's advice for maintaining a lean physique.

💡Hydrating

Hydrating, or drinking sufficient water, is highlighted as a crucial factor in the video for metabolic health and muscle performance. The speaker advises that 'you have to drink lots of water' and provides a guideline of 'about two thirds of your body weight in ounces,' illustrating its importance in achieving and maintaining a lean body.

💡Weight Training

Weight training is emphasized in the video as a primary method for building lean muscle mass, which in turn aids in achieving a lean and ripped appearance. The speaker advises prioritizing weight training 'at least three times a week' and contrasts it with the common focus on cardio, arguing that it is more effective for long-term leanness.

💡Protein

Protein is identified as a critical nutrient for preserving muscle mass, especially when in a caloric deficit. The speaker suggests that 'the leaner you get, the more towards maintenance calorie levels that you're ingesting, the more that protein becomes important.' Protein intake is linked to the video's theme of maintaining a lean body composition.

💡Consistency

Consistency is portrayed as the key to long-term success in maintaining a lean body. The speaker argues that 'consistency is what keeps you lean' and encourages viewers to develop habits that are sustainable over time. Consistency is tied to the video's overarching message of achieving and maintaining a lean physique.

💡Diet

Diet, in the video, is presented as a temporary and often unsustainable approach to weight management, contrasted with the more sustainable concept of nutrition. The speaker advises against using the term 'diet' and instead focuses on a long-term nutritional approach to eating, which is integral to the video's message on achieving leanness.

💡Progressive Overload

Progressive overload is a training principle mentioned in the video, referring to the gradual increase in stress placed upon the body during exercise to stimulate muscle growth and strength gains. The speaker encourages viewers to focus on 'building as much muscle as you can through progressive overload,' highlighting its importance in the pursuit of a lean and muscular physique.

💡Sustainability

Sustainability in the video refers to the ability to maintain a certain lifestyle or practice over the long term. The speaker criticizes diets as unsustainable and emphasizes the need for habits that can be consistently followed, such as proper nutrition and exercise routines. Sustainability is a central theme in the video's approach to achieving and maintaining a lean body.

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  

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