Simple Method to Getting Ripped

So those that have been keeping up with me know that I've used some of the more extreme diets to get lean fast.  But these are not necessary at all. You can eat moderately and have fun on the way there. I used them because I'm trying to get to a certain body fat as quickly as possible.

The problem with these diets, besides how brutal they are, is that they don't teach long term nutrition habits.  They actually do the opposite. As they make you never want to diet again, and they give you bad memories associated with your weight loss.

  Many people balloon back up after one of these diets. Same goes for over training. Ever watch Biggest Loser? Those people can't keep that kind of regimen long term. It's not practical. See Proof!

What about most of these outrageous diets give you the illusion of weight loss only to truly be ridding you of water and muscle weight. Just like getting sick and not eating for days. Basically the same thing except you're torturing your body on purpose this time.

Not to mention some people getting addicted to these extreme diets and never getting off of them.

But I digress. Let me instruct you on the basic way to get lean, preserve muscle and your mind, and do it at a steady pace.

K.I.S.S...Not those dudes
K.I.S.S. means:
"Keep It Simple Stupid"

1st: Find your caloric maintenance.
There's tons of formulas and online calculators that do this.  One of my favorites is the:

Katch McArdle Formula.

There's the old school method where you multiply your weight from a number between 12-15  based off of how active you are.  There's no 100% to say for certain. Bodies have different metabolisms. Bodies react to food and exercise differently.

Basically you have to experiment. Some guys like to start with 3000 calories per day and some women start with 1800 per day.  Anyway, just pick a starting point for getting to know yourself.  Now you're going to take 20% of that and it will be your amount of fat.

Fat is healthy and necessary.

The only problem with fat is it's calorie density. Fat is worth 9 calories whereas protein and carbs are only worth 4.

 =  4 calories

Protein, now, you need your protein.  The best way is to take your LBM (Lean Body Mass) and multiply it by 1.25-1.5.  Why so high?  Because you're on a deficit and want to retain as much muscle as possible.  Not to mention all the hardcore workouts you're doing. You're not the average human walking the streets. Though most could do with more walking.  Hiiiyyyooooo!!!!!!!

By the way, you obtain your LBM by subtracting your total fat from your body weight. You get your fat lbs from subtracting your body fat from your overall weight.

Now take your fat and protein calories. Remember that protein is worth 4 calories and fat is wroth 9. Subtract it from your total calories. That's how many carbs you need.

Measure yourself weekly.

Once you finally hit a plateau, you can subtract some calories. Maybe around 300. All from your carbs. Add some more cardio too.  This is that experimenting we were talking about earlier.  You're going to hit plateaus, and this is how you get past them.

Some people like to make it even simpler and just even  40% carbs  and  40% protein.  You can do that too. But I find the former version better calibrated to the individual.

I think it goes without saying you need to be on a weight lifting program.  I'll write some more posts about that as well.

That's all for today children.

https://www.getfarmerfit.com

Leg Exercises

I usually post about nutrition but today I'll tell you about working out.

I won't go into detail on technique.

Other people have detailed videos that are so great it would be a waste of time to try to compete.'

I'm just telling you what, why, and giving you an image.

Anyway...

Great Leg Workouts

Squats or Goblet Squats

Squats are usually regarded as the most important workout there is, and it's because it pretty much is.

If you have knee issues, than that's even more of a reason to do it. Increasing blood flow to your knees helps them heal. I've fixed many a bad knee via squats.

Incomplete form stresses the knees. Make sure you go all the way down with your butt below parallel to engage your stretch reflex and not stress the knees.

For those having issues doing squats, such as stability and tightness, you should start out with goblet squats until you've worked your way to enough stability to do it.

Romanian Deadlifts

Unless you're doing Low Bar Squats, most of your posterior chain will be built using the deadlifts.

Romanians isolate the glutes and hamstrings more than regular deadlifts.

Most people are quad dominant, especially people nowadays that sit all day and develop a weak posterior.

So you definitely need an exercise that strengthens those weak posterior chain muscles and this is it.

Again, if you want to learn form there's plenty of sources I'm just highlighting these workouts briefly.

Lunges

We all know about the lunges and it's a great exercise to add in addition to squats.

Do you know all the variations you can do to keep them fresh?

There's Backwards lunges, Walking Lunges, Barbell Lunges, Side Lunges, and even Stationary Lunges which is the same thing as a ...

Split Squat

Split Squats allow you to focus on one leg at a time and use lighter weight. 

There's the normal version.

And the Bulgarian version.

Calf Raises

Most calves are genetic but you can still build them.

They work all the time, much like forearms. All the walking and stari climbing you do is constant exercise for them. So they need extra stress. Meaning lots or sets, reps, weight, and frequency. Meaning many times a week.

You can do them standing, sitting, and even donkey...

Sitting focuses on the soleus more, standing focuses on the gastrocnemius more.

As you may have noticed I never mentioned leg press, leg extensions, leg curls, smith machine, etc.

I try to stay away from machines as much as possible.

I won't go into all the details but machines work off a fixed position and make you work around it.

Instead of having the weight work around you.

Not to mention missing out on all the stabalizing muscles.

These exercise hit many muscles at once, burn more calories, are actually functional, and don't put as much stress on joints.