Ever wondered why some people follow a fitness plan and never quite get the results they’re after, while others seem to find the secret sauce? It’s all about the order. Stick to these five steps, in the right sequence, and you’ll set yourself up to get ripped and maintain those gains without going back to square one.
And if you want to know the steps to do in order to get ripped before 2025, you are in luck. That is what the guys from Mind Pump Show decided to chat about, which is a part of the Mind Pump Podcast, an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.
1. Strength Training: Prioritise Lifting for Strength
To kick things off, the foundation of getting ripped starts with strength training. Why? Because muscle isn’t just for show – it’s metabolically active, giving you a higher baseline metabolism that burns more calories even at rest. When people try to lose weight without focusing on strength, they often sacrifice muscle, which leads to a slower metabolism and plateaus. Muscle looks good, feels functional, and is vital for maintaining energy expenditure.
When cutting calories, your body instinctively looks for ways to save energy. Without sending the right signals through strength training, muscle is the first to go. Your body doesn’t know you’re in the gym for fun; it senses stress and adapts by retaining strength when challenged correctly. So, lifting to get strong isn’t just recommended; it’s essential. The key sign you’re on the right path? You’re consistently lifting heavier weights or doing more reps than before. If strength isn’t increasing, something’s missing – maybe you’re not eating enough, overtraining, or under-training. The takeaway? Get strong and set yourself up for the metabolic edge you’ll need when it’s time to cut down.
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Key Points:
- Strength training signals the body to keep muscle.
- Muscle loss can lead to metabolic slowdown and make fat loss harder.
- Lifting heavier over time confirms you’re on track.
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2. Reverse Dieting: Fuel for Muscle Building
The concept of reverse dieting is like building a robust foundation before you start chiselling away. Cutting calories from a low starting point leads to quick burnouts and weight regain. Instead, a reverse diet involves gradually increasing your calorie intake while focusing on building muscle. Imagine your body as a construction site – lifting weights sends the plans, but food provides the raw materials.
Start by tracking your current caloric intake using apps or simple journaling. Once you know your average intake, bump it up by 100-200 calories weekly. This ensures you’re getting enough nutrients for muscle growth while avoiding rapid weight gain. The goal is to see your strength increase, and you should ideally stay at a stable weight or only gain a minimal amount. Over time, you may even notice that you’re getting leaner as your metabolism picks up. This strategic increase in calories prepares your body for a future cut by boosting metabolic health and providing flexibility.
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Key Points:
- Reverse dieting slowly builds metabolic capacity.
- Track your calories and progressively increase them.
- Gain minimal weight while getting stronger.
3. Daily Walks After Meals: The Insulin Sensitivity Boost
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Adding 10-minute walks after meals is deceptively simple but profoundly effective. While it might not seem like much, these short walks can significantly improve insulin sensitivity, helping your body manage blood sugar better. Insulin sensitivity is crucial when aiming for fat loss and muscle maintenance because it influences how your body uses the calories you consume.
Picture your muscles as sponges – after eating, a walk helps those sponges absorb the glucose in your bloodstream, preventing fat storage and promoting muscle retention. This isn’t about burning calories through cardio; it’s about optimising your body’s response to food. Regular post-meal walks improve your metabolic health, support hormonal balance, and make it easier for your body to stay lean. It’s a simple habit with compound benefits, including better digestion and even improved sleep quality, especially after dinner.
Key Points:
- 10-minute walks post-meals boost insulin sensitivity.
- Helps manage blood sugar and enhances metabolic health.
- This practice supports long-term fat loss and muscle retention.
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4. Caloric Deficit: Time to Cut (but not too drastically)
When your strength and metabolism are in a good place, it’s time to start a calorie deficit. But be smart – cutting too drastically can backfire. Aim for a 500-700 calorie reduction from your maintenance level. This way, you’ll see steady fat loss without compromising muscle. The focus should still be on consuming adequate protein to preserve muscle mass. Remember, your body works best when it doesn’t feel threatened by extreme deprivation.
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It’s normal to want fast results, but cutting too much can lead to muscle loss and decreased energy. Stay consistent and patient; strength training and proper protein intake will keep your body in an optimal state. Also, don’t let the scale alone dictate your progress. If you’re maintaining strength, you’re likely on the right path, even if the weight loss seems slow. Your body composition could be improving more than the scale suggests, with fat being lost and muscle maintained or even gained.
Key Points:
- Aim for a moderate calorie deficit of 500-700 calories.
- Maintain protein intake to preserve muscle.
- Watch for strength maintenance as a positive sign.
5. Add Cardio for the Final Push
Cardio should be the finishing touch – not the foundation – of your plan. Introduce it in the last 2-4 weeks of your cutting phase to shed that final bit of body fat. The goal is not to overdo it but to use it as a tool for that extra push. Choose low-impact activities like cycling, the elliptical, or brisk walking, which are less likely to lead to injury or interfere with your strength training.
Overloading on cardio too early can send mixed signals to your body, potentially leading to muscle loss. Think of cardio as the nitrous boost for your car – you save it for when you need that final push. If done correctly, this approach ensures that even if you reduce cardio later, you won’t experience a sudden weight gain. The aim is to finish strong, maintain your lean physique, and keep the process sustainable.
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Source: Pavel Danilyuk on PexelsKey Points:
- Add cardio only in the final weeks for an extra fat loss push.
- Stick to low-impact, moderate activities.
- Limit cardio to 2-3 sessions per week, 30-60 minutes each.
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Conclusion
Getting ripped isn’t about doing everything at once or relying solely on cardio and strict dieting. It’s about following the steps in the right order: lifting for strength, reverse dieting, walking for insulin health, cutting calories smartly, and finally, adding cardio. Follow this blueprint, and you’ll not only get ripped by 2025, but you’ll maintain those gains with a body that’s metabolically healthy and built to last.
These steps are essential for sustainable fat loss and muscle maintenance. Be strategic, patient, and make sure to listen to your body. Getting ripped isn’t just about quick results—it’s about creating a foundation you can maintain long-term.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.