Ryan Reynods Gets Pretty Damn Shredded…
What’s up dude? Where I am, it’s only a couple months from summer, and like always at this time, my friends, family, clients etc. are asking me what I recommend they do to get a six pack for summer this year.
Ahhh, the old ‘’How to get a six pack’’ question! The funny thing is, they almost ask like they are expecting a different answer than I gave them last year… LOL
Anyway, in this post I’m basically going to get the formula down for you. I’m going to give you 3 steps that if you do, you’ll be on the right track to a ripped physique and six pack abs of course.
Step 1
Calculate you BMR, your TEE to get an idea of what kind of energy requirement you’re going to need to be in a energy deficit, and hence burn body fat. If you’re not familiar with the fitness industry, let me quickly break this down for ya…
BMR is your Basal Metabolic Rate… it’s basically the amount of calories you’re body uses every day in order to maintain itself. It’s the energy your body needs to fuel your organs, your brain, your bones, your muscles etc.
So if you lay in bed all day (like a total drop-kick loser) then the amount of energy your body burns, is called your BMR or RMR (resting metabolic rate).
Remember that… it’s kinda important for every physique goal.
However since you’re on my site, I’m going to guess you’re not a drop-kick loser and you don’t lay in bed all day…
You walk, drive your car, maybe have sex etc. This all takes energy.
So your BMR + any energy you use via movement = TEE (total energy expenditure)
Okay cool, so if you want to get jacked and shredded, you’re goal is to take in slightly less calories than your TEE. This is called a calorie deficit. It’s nothing more than an energy imbalance.
And if you do the next step, then by being in a calorie deficit your body will have no choice but to utilize body fat to make up for the deficit.
Ahh f&*#… so I have to count calories? Not exactly, but if you want to make sure you’re on track, you need to have an IDEA of the amount and TYPE of calories your taking in. I’ll get into more detail regarding this in another post.
Step 2 – On how to get a six pack
Being in a calorie deficit is required, as you know… (or as you learnt in the last step) to get into kick-ass shape. But where is the weight going to come off from? From your muscles? That’s obviously the last thing you want (unless you’re weird). So the second step is a simple, but crucial one.
You must lift weights. But here’s the thing… most tools in the gym think ‘’cutting up’’ requires you to drop the weights and crank up the reps and really get your sweat on. Training like this feels like hard work, but does crap-all for getting you ripped and muscular.
You must train with heavy weights.
Training ‘’heavy’’ is the best way to tell your body you need your muscles, and to ensure you keep your muscle while losing your body fat. It’s even possible to add some size and strength while getting abs. What do I mean by heavy? 6-12 reps depending on the exercise.
Keeping your muscle is not the only purpose of lifting heavy weights while getting six pack abs. There are literally so many reasons why you MUST do it, from your metabolism, to your hormones, and many other factors.
In the next post, I’ll talk about the 3rd step on how to get six pack. Step 3 is pretty much the difference between getting abs in 12 months and getting them in 2-3 months.
Stay Sharp,
Zayne Solomon
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