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September 18, 2011, 03:12:45 AM *
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Author Topic: Want to get ripped? How?  (Read 221 times)
Polisheagle1980
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« on: July 06, 2011, 01:33:16 AM »

asking a dumb question I know but really? I'm 31 years old, 5'11 165lbs. Have a slight beer gut. I don't eat a whole lot of junk food, i've lost like 30lbs in the last year and half. I do drink a couple beers a day. Want to lose the beer gut and build muscle. What a way to do this? Not looking for an easy way out or a quick fix.
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Melora
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« Reply #1 on: July 06, 2011, 01:00:03 PM »

Hey, sweetheart.

You need to change your diet - A LOT of water, green tea would be best, eat more vegetable/fruits than anything else, a lot of fibers, and cut down on any sort of fat/white bread/rice. Eat throughout the day instead of 3 large meals.

For working out, start with a muscle work out, (Push ups, sit ups, mason twists, leg lifts, lunges, etc) About 40 minutes of exercising - you've just entered the fat burning zone where Cardio will shed fat quickly. Speed walking / running / dancing for as long as you can manage, (10-15 minutes of vigorous cardio will burn about 100 calories, approx. )

Bottom line: hydrate, diet, excercise (Muscles > Cardio).

Best of luck!
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Casey
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« Reply #2 on: July 07, 2011, 09:11:07 AM »

No more beer. One bottle is 520 calories. 3 bottles is your total caloric need for a day, without adding food to the number.

If you can't quick you are addicted and need to go to AA (I'm not kidding.)
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bigk93
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« Reply #3 on: July 07, 2011, 01:01:06 PM »

P90x is a really solid workout and diet routine, I highly recommend it, it is quite costly though. A gym membership and diet will also do wonders for you. Insanity also works really well.
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Alex_Pyle
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« Reply #4 on: July 07, 2011, 03:02:12 PM »

Okay the first thing to do is to drop the beer ..sorry but it is a verry quick weight gain.Next it to either join a gym or do it at home ..the gym path is straight folward just see wht needs toneing and keep going on the machines ....at home is better its free lol ....you can start a  self workout routine for example ....10 push ups 50 sit ups 50 squats fisrt week ect next week see how many you can do...if this goes on for a good amout of time you will get toned
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Tom
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« Reply #5 on: July 07, 2011, 05:10:08 PM »

Getting a 6-pack and ripped is mostly to do with getting your bodyfat % as low as possible.

I would start off with a regieme which focuses on fat burning cardio at 65% of your max heart rate for 45-60 mins, 3-5 times a week (go on a calculator for that). Then as you get fitter, start with a body building program. You can find good ones on bodybuilding forums and the people tend to be more than helpful. I would avoid the main ones like bodybuilding.com and other american forums, as they tend to be overpopulated and full of liars. Look for smaller communities.

As you get to lower bodyfat, youll notice getting more of a V-shaped body and gradually your body will tighten up and youll notice lines you didnt have before. Its a long process and as your bodyfat tends to be on your stomach, the 6-pack will only come as you get to much lower bodyfat %. I would accept that the rest of your body will be ripped long before your stomach.

Drink much less alcohol, dont consume sugars except for immediately post workout. Keep fats to a relatively low amount and focus mainly on eating protein, tons of it.

A lot of the answers you are getting in here are very poorly informed. Stick with plenty of fat burn and full-body workouts, emphasising compound exercises for now until you get more experienced with free weights and finish losing the fat.
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Vale_Akot
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« Reply #6 on: July 07, 2011, 05:15:18 PM »

drink moderately and make a regular exercise...
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