How To Build Muscle and Burn Fat

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, have a well defined six-pack but most importantly, you must be ripped and shredded to the bone! If you do not know how to get ripped fast than we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than
you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You can not be ripped if you are lacking muscle mass or lacking muscle defintion. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition and cardio.

How To Get Ripped With Weight Training

Skinny guys should train less than 45 minutes each workout.

Skinny guys should focus on only compound movements and no isolated movements.

Skinny guys should focus on getting stronger by 5% every two weeks.

Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.

Skinny guys should have there body parts split up into a maximum three day program.

Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.

Bulky guys can incorporate more isolated movements for caloric expenditure.

Bulky guys should still maintain there strength which will ensure no muslce loss.

Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.

Bulky guys can spend more time per muscle group and split there body parts over 5 days.

How To Get Ripped With Nutrition

Skinny guys should be eating about 15 x there current body weight in calories for muscle mass.

Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.

Skinny guys should be eating at least 2x as many carbs as proteins.

Skinny guys should be getting high quality fats with each meal.

Skinny guys should be getting extra calories through workout nutrition drinks.

Skinny guys should have there largest meals at breakfast, pre-workout and post-workout.

Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes and rice.

Bulky guys should be eating about 10 x there current body weight, in calories, for fat loss.

Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.

Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.

Bulky guys should only eat healthy fats like flax oil, olive oil, nuts and avocado's.

Bulky guys should only consume liquid carbs during the workout.

Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio

Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.

Skinny guys should keep there cardio workouts as far away as possible from there weights.

Skinny guy should keep there cardio workouts less then 20-30 minutes.

Skinny guys should do cardio no more than 2 - 4 x a week.

Skinny guys should perform cardio on a full stomach.

Skinny guys should have a protein-carb workout drink ready after the workout.

Skinny guys should avoid long, endurance style training.

Bulky guys should do there cardio immediately after weights.

Bulky guys should do a mixture of long, slow cardio and interval cardio.

Bulky guys can do cardio up to 7-10 x a week in extreme cases.

Bulky guys should do cardio on a empty stomach for quicker fat loss.

Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at "No-Nonsense Muscle Building

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

Protein Fudge Nuggets
These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

Continue...

"... I couldn't believe that I started gaining results by training less than before.

I actually added over 16 inches to my entire frame and gained over 30 lbs of muscle mass.

I was happy with my progress after only a few months... but I had no idea that was only the beginning.

Thanks for the great program Vince."

Brian Macdougal
Ontario, Canada
nicolawhite@hotmail.com

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"I had been working out at home with light weights on and off for about 4 years, and I was not getting the results I wanted.

I bought magazine after magazine looking for exercises that could help me bulk up, but I did not find much. So I decided to join a gym and started with Vince's program...

After the first workout, I felt like I had never worked out before and it felt great!!

After 4 months I went from 163 lbs to 186 lbs and 17 of that was solid muscle! I actually added at total of 17 inches to my body."

Joel Spadafora
mu6dv6ay6ne@hotmail.com
ON, Canada

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"I started at 128 lbs when I was 15 and have gained 20 lbs ...none of it fat.

My most noticeable gains have been six-pack abs, some pec definition and overall strength gains.

I think I have something going for me because before I started I had a lack of self esteem, I was too small and skinny and I'll admit that girls had a factor in starting ...now I eat much healthier and have a high self-esteem!"

Jacob Waldner
Minnedosa, MB
jacbekwik@hotmail.com

And More testimonials @
Build Muscle and Burn Fat - No-nonsense Muscle Building