The Reality of Getting Ripped

 So, you want to get ripped?

Everyone wants to look and feel good during the warm summer months, and have the confidence to show off their ripped and toned body on the beach, right? But, are they willing to put in the hard work and dedication that is required to achieve the body or physique of their dreams? There are a lot of harsh truths to be considered when looking to losing fat and getting ripped - this post will take you through the reality behind getting ripped and having the body you always wanted.
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*For someone to get into good shape and look ‘ripped’, their body fat level must get low enough for their muscles to become more visible. Fat loss is a crucial aspect of getting ripped, and should be a key component of any programme. Building and maintaining muscle is also a major aspect of getting ‘ripped’, so following a specific diet and training programme is important* 

The Mental Battle

When starting your ‘ripped’ journey, you must possess a positive mind-set and have the determination to achieve the goals you set yourself - without these you are fighting a losing battle.

Losing weight and getting ripped is not complicated, but it takes dedication, time, and sacrifice. It is important to take a measured and realistic approach when beginning a weight loss programme and don’t give yourself more work to do than you are capable of.

​During most training programmes there are times when you feel like quitting - the most important thing to do is keep a positive mind-set and remember the reason you started whether it be for a holiday, a competition, for a loved one, or a challenge you set yourself.

• Tip: During an intense programme it always helps to have someone else there for extra motivation, whether it be someone else seeking the same goal as you, or a trainer who is there to help and motivate you.

Super Strict Diet

A lot of people think that if they ‘train insane’ in the gym, they can eat/drink whatever they want on the outside, and still acquire/maintain a ripped physique - I would regularly see people post on social media ‘Post workout feed’, and have a Fast Food Meal in front of them.

The truth of it is, a perfect, or near perfect diet, is arguably the most important part of building muscle and losing fat i.e getting ripped! Consuming the right number of calories, along with the correct macronutrients (Carbohydrates, Protein, and Fats), is the key to success during this process.
Eating in a Calorie Deficit is crucial during a fat loss period and along with the correct guidance this can be made easy and sustainable - getting in contact with a professional to get a diet plan would be recommended for this aspect of getting ripped!

• Tip: Adding in a ‘Cheat meal’ including some of your favourite foods every 10 days or two weeks is a great way of keeping a diet sustainable. Cheat meals are brilliant for the mind, and a great way of eliminating cravings – they also restore energy and glycogen cells.
  
  ​Also, if you struggle to consume sufficient macronutrients - adding Whey Protein Powder, Oats and Peanut Butter to your diet is a great way of adding essential Proteins, Carbs and Fats to you diet. 

Training

When you undergo a fat loss regime to get you ripped, keeping on top of your training programme is very important – not as important as your diet, but it still plays a major role in changing your physique.

One of the harsh realities associated with getting ripped/losing fat and having a reduced calorie diet is that it can lead to reduced energy levels and fatigue, which in turn can lead to a dip in intensity during your workouts.

As your body is consuming less calories than it is used to, you may feel that bit more sluggish during a workout and feel you aren’t getting any benefit from training.  

But, in fact, it’s really important to continue with your training to maintain as much of your muscle as possible and lose the fat – some may even build more muscle! In this case, the main thing is to have a positive mind-set and keep up your diet and training, in the end it will all be worth it with your desired results – trust the process!

• Tip: During a fat loss period, people find it hard to keep calories as low as is required, and feel the lack of food and energy affects their training.
  
  A trick that will allow you to consume more calories each day and keep energy levels somewhat high is to add some extra cardio to the end of your workouts to burn some extra calories - this will allow you to eat an extra snack throughout the day e.g if you’re supposed to be in a 300 calorie deficit, you could eat 150 calories below your maintenance and add in cardio to burn an extra 150 calories at the end of your workout – adopting a HIIT workout as discussed in one of our previous job posts would be very a effective and efficient of doing this.

Sacrifice

For people that are willing to make the commitment to a programme to get ripped, there will be sacrifices made along the way, but these sacrifices are only for a small period of time and will make your success a whole lot sweeter at the end.

Things like alcohol, processed food, sweets and sugary drinks should be kept to a minimum - this doesn’t mean you can’t eat or drink them, it just means you need to be making the smart choice. For example, yes, you may have to avoid alcohol for a couple of weeks, this doesn’t mean you can’t still go out and have a good time! Also, if you are a sugary drink fan, there are plenty of alternatives out there including a range of Zero drinks and flavoured waters.

A typical weight loss phase or a ‘Ripped Programme’ will come with some highs and lows, goods days where you feel ripped and lean, and bad days where you feel depleted and weak. This is where your positive attitude really counts – and the tips come in very handy.

I often hear people say they don’t have the time to get into shape, saying that they have a hectic lifestyle and haven’t the time. In many cases, this is complete nonsense, the majority of people have the time to get into shape, but don’t have the commitment to do it - how hard is it to exercise for 30-45 minutes out of your 24 hour day, like seriously!

If you think that it IS hard to find 30-45 minutes, getting ripped is maybe not for you!

​If you think that it is doable, then read on.

Are you Ready? 

For a programme to be sustainable, achievable and “enjoyable”, take time to figure out a measured goal that you believe you can realistically reach. Getting ripped isn’t going to happen overnight and it will take AT LEAST 2-3 months to really see the results you want.

​Anyone who reaches their desired goal will tell you it was well worth the pain and suffering! Being healthy, lean and confident is a great feeling, and once you experience it you will want to hold on to it.
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IF you still fancy changing your body and having confidence in how you look, then adopting the SMART approach and considering the realities of each goal in detail is a great place to start;

Specific
A Specific goal has a far higher chance of being accomplished than a general non-specific goal. You must ask yourself ‘Who, What, Where, When and Why’.  

Measurable
Assess your current situation and take the correct measures necessary to reach your end goal, whether it be in relation to diet, training or time.

Achievable
Unless you are competing for a high-level competition, there is no need to set your goal too high. Pick an achievable goal, that you believe you can reach, people can make the of setting unrealistic goals.

Realistic
Similar to achievable, there is no point in setting unrealistic goals. Set a realistic goal of getting ripped by losing say 1-2 pounds per week over 12 weeks – that’s a potential 24 pounds!

Time
Pick a timeframe during which you want to achieve your goal. For example, if your goal is to lose 10 pounds and get ripped, how long do you want it to take or when do you want to reach your goal?

Summary

The fact is this, getting ripped isn't for everyone. The key is for you to decide exactly how you want to look, and being extremely specific about it. Do you want to look 'cover model' ready? Or would you be over the moon if you looked amazing in your new jeans. 

Find your personal goal, and then create your programme around that. 

If you’re looking to get ripped and to improve your body and lifestyle, here at Swift Fitness we cater for people of all levels looking to achieve an array of goals. Whether you're looking to join one of our boot camps, or perhaps get yourself a personal trainer to guide you.

​Get in contact with us today and we will help you get started on your journey to getting RIPPED!

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