The overall physique, rippling abs, and toned muscles of bodybuilders and fitness models are the envy of almost everyone else. The problem is that everyone wants to have that look, but they do not want to do what it takes to get there. During the “getting ripped phase”, there are no cheat days, and no skipping workouts. Being ripped means having minimal body fat and large muscle mass that can be seen under tightened skin. The first step is to train and eat in such a manner that you will increase your muscle size. During this time, when you consume extra calories, they need to be "clean" calories that promote muscle growth, not an excess accumulation of fat. After the growth phase comes the “leaning out phase” where proper nutrition is paramount.  

The extremely ripped look is usually associated with keeping a low carbohydrate diet and a certain level of dehydration. Decrease the carbs to early in the day and to the post workout meal. These should be complex carbs, such as brown rice or oatmeal. Limit all sugars, including those derived from fruits. Don’t eat processed foods, because these contain too much sodium which will make the body retain water. No liquids can be consumed except for water. On-stage and during a photo shoot, models have depleted all of their water. Typically, for 3-4 days before the event, they consume less than 1 gallon of water. For 1-2 days before, it is down to 1/2 gallon. The day before the event, the model often drinks as little as one glass. This dehydration makes the skin “shrink-wrap” to reveal the muscles. When water is ingested, it fills the cells and breaks up some muscle definition. This state should only be for a short time (ie a day at the beach), but it is not healthy or feasible to stay at a constant level of dehydration. It is possible to stay lean, but nearly impossible to stay ripped all of the time.  

Another key to getting “ripped” is in cardio training; the key during cardio training is to keep the intensity high and the duration relatively short. It is better to do a hard 25 minute cardio session than to do an easy 35 minute session. Try doing intervals where you warm up for 5 minutes then you go near full effort for 1 minute. After this minute, slow the pace so you recover for 1 minute, then repeat the hard/easy for 15 minutes. Cool down for 5 minutes. This plan will intensify the fat burn. Try to do 3-5 days of these sessions per week. Some athletes will do cardio first thing in the morning on an empty stomach. Continue with a solid strength training plan, but do not be surprised if you cannot lift as much weight as you once did. During this extreme leaning out phase, your calories are low, you are dehydrated, and you are doing very intense cardio work.
 
Do not forget the role of genetics when looking at ripped individuals. We all know people that eat whatever they want and exercise little, yet they are able to maintain a muscular physique. Remember that pictures and commercials only show one specific moment in history. With few exceptions, these people do not keep this ripped look all year round. Many times, pictures are fixed up so that blemishes are eliminated. The lighting is always adjusted to help bring out the best in these athletic physiques. Train hard, and experiment with your food and water intake as you reach your goal: to be ripped. Most of all, have fun and enjoy the journey without being too critical of your physique.  

 Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,
Certified Athletic Trainer, and Certified Personal Trainer.
Competed in bodybuilding and a 3 time Ironman Triathlon Finisher