How the hell do they do it?
How do your favorite calisthenics heroes get that ripped look and make it seem like they were born that way?
The image of them jumping out of their baby wagon, running to a bar and doing muscle ups in their daiper a few days after birth doesn’t even seem strange to you.
Be honest – you wish you were born that way.
You try your hardest to eat healthy and workout hard, but that ripped body…
There is still a few centimeters of non-baby baby fat standing between you and your goals.
In other words, you never really get that ripped look.
So what is left to try?
You feel like you tried it all and are destined for a long and unhappy marriage to those few centimeters of extra you.
But what if you could use a simple diet formula to end that marriage.
One to make that unwanted part of you history and for once and for all make it look easy?
The Fat Loss Formula An Eight Grader Would Understand
You know it shouldn’t be as complex as you think it is.
And guess what?
Actually it’s pretty freaking simple.
Here is the basic premise of this formula:
“If you want to gain weight, you have to consume more than you burn. If you want to lose weight, you have to burn more than you consume.”
Remember this rule extremely well, because it’s going to hunt you if you neglect it.
This boils down to the following formula:
Your calorie surplus or deficit = calories consumed – calories burned
If the number from the equation is lower than 0, you are on your way to losing fat, because you burn more than you consume.
If the number from the equation is higher than 0, you are on your way to either building muscle or building fat, because you consume more than you burn.
It’s not rocket science.
It has never been, nor will it ever be.
So there is one important question you really need to ask yourself.
Are You In A Caloric Deficit Or A Surplus?
Theoretically this formula means that you could eat fastfood and still lose weight by burning more than you consume.
Fastfood won’t help you in getting into a deficit however, because 1 Big Mac equals running almost 10 kilometers.
Imagine what you’d have to do to burn away an entire Big Mac menu ;).
Now I’m not saying that you have to weigh every single meal you eat.
That’s something only professional body builders do.
What you can do however, is become aware of what state you are in…surplus or in a deficit.
Look at the labels of the food you are eating.
So if you have a bag of nuts and the bag says 200 grams equals 900 calories and you eat half of the bag you can assume that you just ate around a 100 grams of nuts, which is the equivalent of 450 calories.
Get myfitnesspal and track yourself for a day to see whether you are in a surplus or a deficit.
You need to become aware of your caloric state.
It’s what will set you apart from people who say they can’t seem to gain or lose weight.
Just for fun, the next time someone tells you they can’t lose weight, ask them: “What caloric state are you in?”.
And wait for the did-he-just-say-something-in-Chinese look ;).
It works every time.
Only Get Into A Surplus If You Have Already Cleaned Up Your Diet
If you bulk while your body is not ready for a caloric surplus or has been in a caloric surplus for a long time you might run into bigger problems.
While you are in a caloric surplus and eating tons of food your body starts shooting up in insulin production.
Insulin is an essential hormone that shuttles nutrients into your cells, including muscles.
Too much insulin over a longer period of time makes your body resistant.
As your body becomes resistant or when it’s resistant already, your ability to burn fat decreases and protein synthsesis -which is necessary for muscle GAINS- is surpressed.
More, the bigger your fat cells become while bulking the more your testosterone levels drop (study).
Guess what? Testosterone is a primary driver of muscle growth (study).
Basically if you start bulking while you are fat and less insulin sensitive, you are trying to ride your car while it’s falling apart with 4 flat tires, a broken engine and a door that opens a bit too good.
Not the best choice.
There is a better way to do it.
Want to decide whether or not to bulk?
Look in the mirror and see if you have a six pack.
In most cases it’s an easy rule of thumb to use when you want to decide to bulk or cut.
And a six pack is usually a good indicator.
Have a clear six pack? You can bulk
Don’t have a clear six pack? Cut first
Summarized, to get ripped you need to be in an insulin sensitive state.
If you aren’t you risk achieving the exact opposite of what you want.
And we are not going to allow that to happen ;).
You Can Count On The Results
You put your heart and soul into your training and you deserve results.
Results that count.
It’s time to add another powerful tool to your bag of dieting principles – the no bullshit and measurable approach.
You’ll finally start developing that physique.
And the best thing? It really just boils down to a few principles -the right nutrition, the right timing, the right amount.
Keep adding these principles, little by little and you’ll experience first-hand the power of the right diet, lasting and long term results.
You will become addicted to it.
Your muscles will grow, your abs will show and you can finally leave that I-have-no-idea-what-I’m-doing-phase behind you.
You’ll make it seem like you were born that way.
Beast Mode ON!