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Ripped ABS: Your First 3 Steps

Q: I’m sick of being soft and blubbery. I want to see abs, but I’m not sure where to start. Do I just start working out harder and wait for them to appear? Help.

IRON MAN E-Zine: Issue #725:
Ripped ABS: Your First 3 Steps


Ripped ABS: Your First 3 Steps

Q: I’m sick of being soft and blubbery. I want to see abs, but I’m not sure where to start. Do I just start working out harder and wait for them to appear? Help.

A: When we get "soft and blubbery," usually over the winter (Steve’s pic at left above), our first step to re-ripping our abs is to stop eating crap…

That crap category includes simple sugars like cake, candy, pie, sodas, etc.; pasta, bread, fruit juice (a few servings of fruit a day is okay–Steve eats an apple with lunch).

Just doing that MOST OF THE TIME will have you tightening up fast. We say "most of the time" because we allow ourselves a cheat, or Victory, day once a week, usually on the weekends. That satisfies any cravings, which will prevent binges during the week, but it does something even more important…

By boosting your calories and carbs one day per week, you stoke your metabolism big time. That will prevent sluggish plateaus. If you’re too strict for too long, your metabolism slows to a crawl, and your fat loss is much slower. So have a loose-eating day to prevent that and to keep torching fat…

Your next step is to make sure you’re getting five or six protein-charged meals each day. We strive for at least 30 grams of protein at each feeding. You can get that from a protein shake or solid food, like Greek yogurt, cottage cheese, nuts, beef jerky, chicken breast, fish, etc.

What we usually do is have a protein-charged breakfast, for example, oatmeal with protein powder stirred in and a boiled egg. Then a few hours later we have a protein shake. It’s lunch after that (cottage cheese and fruit, for example).

Mid-afternoon it’s another protein shake. Dinner is meat and vegetables plus a salad. And last, we have a protein shake before bed (a mix of casein and whey; casein is slow release so it trickle feeds your muscles during the night to prevent catabolism).

We have samples of our ripping diets in the X-treme Lean e-book, plus many alternate meals, training tactics and workouts to help you burn fat and build muscle.

To review what you should do NOW…

Step 1: Start eating clean–cut out all the crap from your diet.

Step 2: Have a cheat, or Victory, day once a week to satisfy cravings and stoke your metabolism.

Step 3: Make sure you’re eating five to six protein-charged meals a day (protein drinks can help with convenience, but you can do it with solid-food meals too).

That will get you motivated to move to the next steps, like gradual activity increases and/or portion reductions. That’s when you’ll really start ripping up fast…

As far as working out goes, training heavy is okay–if you’re young and can handle it; otherwise, we suggest the moderate-weight 4X growth-threshold method

Either way make sure you have at least a few sets that produce a deep MUSCLE BURN. That causes pH changes in the blood that trigger growth hormone release. And GH is a mega-potent fat burner as well as muscle builder. (More on that in X-treme Lean–see offer below.)

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

X-treme Lean! In it you’ll find loads of diet info–including our meal-by-meal diets–training tips, eating tricks and complete workouts. For more on X-treme Lean, Go HERE <==


LIMITED-TIME $14.99 to $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.


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All Content (c) Copyright 2012 IRON MAN Magazine
All Rights Reserved

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