3 Advanced Tips for Getting Ripped if you are Over 45
Getting Ripped if you are over 45 – 3 Advanced Tips
Lets face it if you want to go from over 260lbs to 180lbs (yes that’s me in the above photos) you have to put in the work. But getting ripped like a fitness model or physique competitor is a whole new ball game.
Most of us do not have the dedication, do-power, and accountability to make the necessary changes. Forget genetics, forget starving yourself, and forget endless hours in the gym.
It is possible to get ripped if you are over 45, it just takes a little more effort. These 3 tips can help in getting ripped if you are over 45.
But first lets define what ripped is to you…
If you want to look like a fitness competitor or male model then you may want to step back and think about the dedication that will take. Remember they eat and train their bodies full time, because that is their livelihood.
For the average Joe, being ripped can mean many things, So far arguments sake lets say that getting ripped for most men over 45 is about 15-20% body fat with large amounts of lean muscle mass.
In the photos above I am just under 17% body fat, not ripped by male model standards, but comparatively to my fat photos, well I am jacked. It took a lot of hard work to get to that point.
A LOT OF HARD WORK.
Getting Ripped if you are Over 45 means hours in the gym per day, never missing, and eating clean most of my days.
For me that is what I can maintain for life, I can go more, but the cost and toll on my body goes up quite a bit. Stricter diet, heavier lifting, and aggressive calorie burning techniques.
No thanks, I have a life to live and love to do other things in my life. But if you find yourself in a rut, or trying to get off that extra body fat, then these three tips may help shed those extra percentages of body fat.
It can well be the catalyst you need to achieve that self defined “ripped status” only you can decide.
You compete only against yourself in the gym, compare yourself to others and you have already lost.
First a note: I use these three tips at the same time for as long as needed.
TIP # 1 – CARBOHYDRATE CYCLING
There are many ways you can cycle your carbohydrate (carb) intake. But for me I like to have some heavy carb days (usually reserved for leg days) and low carb days (usually when I work smaller muscle groups and rest days).
In between I will have a medium carb day. Sounds confusing but it really is not.
Monday – Leg Workout – full carb day, I will basically have a complex carb, protein, and vegetables with every meal.
Tuesday – Shoulder Workout – slightly lower carb day, usually I will skip the complex carb on the last meal, just protein and vegetables.
Wednesday – Back Workout – same as above.
Thursday – Hamstring and Bicep Workout – low carb day, I will basically have vegetables and proteins with every meal except the meal before my workout which will have a complex carbohydrate.
Friday – Chest Workout – slightly lower carb day, usually I will skip the complex carb on the last meal, just protein and vegetables.
Saturday – Glute and Triceps Workout – Carb Reload day See Tip # 3 below.
Sunday – Rest Day – low carb day, I will basically have vegetables and proteins with every meal except the meal before my workout which will have a complex carbohydrate.
TIP # 2 INTERMITTENT FASTING
Fasting sounds painful, but it really is not that hard. Basically you are extending your overnight fast, and eating all of your meals in an eight hour window.
There are two ways I have done this, the first way was to stop eating at 6:00 p.m. and workout in the morning in a fasted state and eat my breakfast at 10:00 a.m.
That is 16 hours of fasting and 8 hours of eating. I usually eat about 5-6 meals during that time.
The other way I have done it is eat my breakfast meal before my workout at 7:00 a.m. and my last meat at 3:00 p.m. then fast the rest of the evening. For some reason this is a little harder on me then the example above despite working out fasted.
A new way I have tried is to extend the eating period a little more and have my last meal before 6:00 p.m. and my first meal at 7:00 a.m. This seems to work well for me.
Others fast for 24 hours, or multiple days, and on again off again cycling. For me I have found the extended day fast the easiest and most beneficial.
TIP # 3 CARBOHYDRATE RELOADING
In order to trick you body to continue to burn fat you need to make sure it knows it is not starving. To burn fat, most experts agree you have to be in a calorie deficit.
To much of a deficit and the body will hold onto fat, so while the two tips work well above, by adding in this third tip you trick your body into burning fat because your body will not feel like it needs to hold on to fat stores.
Basically this is a cheat day, not a meal but a day to go at it. I use Saturday after a big workout and basically eat whatever I want for the day. I use to have a cheat meal, but I found that as long as I was dialed in on my nutrition for the week it didn’t matter if it was a meal or day.
Eat what you want, pizza, ice cream, waffles, and french fries. Don’t worry about quantity just don’t gorge till your sick. Because I stack a lower carb day before and a no carb day after, I don’t see weight or fat percentage increases.
Don’t skimp on water, and make sure your workout that day is powerfully good.
Shortcut to Shred Review a Workout Program by Jim Stoppani
Somewhere in the upper bowels of bodybuilding.com lies a workout program from Jim Stoppani called Shortcut to Shred. It is about science meets training, nutrition, and supplementation to get superior results.
This is not an easy program and the name “shortcut” is a BIT misleading. As the workouts are grueling and for intermediate to advanced athletes in their weight training journey.
The program is free and relies on periodization training, mixed with cardio acceleration during rest periods, a phased nutrition program, and supplementation to get results, by annihilating fat, growing muscle, and increasing strength.
I would not recommend it for beginners. For those who have some experience lifting weights and have good cardio vascular fitness this is a great way to move to the next level.
First the Program:
The program is a 6 Day Program with a day of rest on Sunday. You will work your: Chest, Triceps, and ABs on day 1 and day 4, then Delts, Legs, and Calves on day 2 and day 5, and finish with Back, Traps, and Biceps on day 3 and day 6.
There is no Cardio. Instead you inter-disperse Cardio Acceleration in between your weight lifting sets for an increased intensity. Rest is non-existent unless you really need it.
This six week program progresses in weight each week, a method called periodization. In the first set of lifting days 1-3 you are basically doing 10 reps, and in the second set of lifting days 4-6 you are doing 12-15 reps. All with fat burning cardio acceleration in between.
These acceleration techniques include things like step ups, kettlebell swings, goblet squats, skipping in place, battle ropes and more.
The weight lifting is brutal on its own with 8 or more exercises per day, And when you pair those with the cardio acceleration you can get gassed real quick.
Second the Nutrition:
The nutrition program is fairly straight forward with easy to follow meal plans. It relies heavily on supplementation and eating the correct nutrients throughout the day.
Basically you eat 6 meals in 3 phases of eating. The first Phase is for one week and is about 3000 calories per day, and revs up your metabolism by getting it ready for the extra work you will be doing. Phase 2 is for two weeks and reduces your calories to about 2600 per day.
Some of the things you can eat on the plan are;
Cottage Cheese and Pineapple
Steak
Tuna Sandwich
Turkey, Swiss Cheese, and Avocado Rolls
and more…
And finally Phase 3 is for the last three weeks and lowers the calories down to 2200 for the final shred. The good news is that on your Sunday rest day, it is a high carb pig out day. This one day only you consume 3100 of good quality carbs.
Some of the things you can enjoy on this single day are;
Pancakes and maple syrup
Whole wheat cheese pizza
Subway Turkey and ham (double meat) on wheat
Baked Lays chips
Popcorn
Third is Supplementation:
This is where the science comes about in this program as it relies heavily on supplements. Of course like most programs on bodybuilding.com they are trying to sell you these supplements so you need to be a little wary.
Here is the list of supplements that you can use on the program:
Preworkout drink – for energy during your workout, and you will need this.
Protein Powder – you usually have about 2-3 servings of this per day.
Post-workout drink – consists of BCAAs
Vitamins – Fish Oil, CLA, and more
Fat Burner – to help in the final three weeks of the shredding process.
Creatine
Gummy Bears or Wonka Pixy Sticks for right after workout.
As you can see there is a lot of supplements that you can use on the program and it can get overwhelming at times. When I did the program I did not use most of them. I stuck with Creatine, BCAAs, and the Protein Powder. But if you want to you can purchase all of Jim Stoppani’s supplements in his JYM lineup and maybe go farther.
Fourth is my Experience:
I started this program after I had been working out steadily for about 6 months and had lost about 30 lbs. I wanted to get down into a more favorable weight range and start to cut some serious fat from my diet. When I started the program I was about 225 lbs or so. My fitness level was pretty good, I had some good muscle and could do steady cardio for an hour easily.
The weight training part of the program was easy. 8-10 exercises per day with a warm up set and then 3 sets per exercise. The multi joint lifting with more weight and less reps is the goal on days 1-3 and then you move to single joint with increased reps and less weight.
It was the cardio acceleration part that really kicked my can. At first it was difficult but week after week I got used to it and it got easier. So my advice is to stick with it.
On the nutrition side I was never really hungry and during Phase 1, I did have a hard time eating all those calories. Even on the end shredding phase I was never to hungry because of the constant weight/cardio training.
The meal plans were easy to follow. Although I did not mix it up to much and just stuck to simple easy to make foods. I did enjoy the turkey avocado rolls! Finally in Phase 3 the high carb pig out day really helped and it does help jump start the fat burning furnace in the week to come.
As far as the supplements go I found it very difficult to use all the supplements recommended. Basically I supplemented with protein powder, creatine, BCAAs, and a multi-vitamin. The one thing I did use was gummy bears immediately after each workout to help improve my glycogen levels.
In the End my Recommendation is:
To DO THIS THING! In the beginning I wondered what I got myself into. But as I went through it I got stronger and my fitness level grew stronger each and every day. There were times I wanted to quit!
Sometimes I felt like I looked silly running from machine to cardio jumps, back to the weights in and endless circle. Or other times I felt so gassed and like I couldn’t go on but somehow summoned the energy needed to push through.
But each day you get stronger, more fit, and you burn through the fat. As long as you stick to the program. Just execute each exercise, set, and rep perfectly and you will shred it like mad. The key to this program is to stick to the nutrition plan, and make sure you do the cardio acceleration with little to no rest.
At the end I was so ready to be done. And I don’t believe I could of done another round. But it took me down about 10 lbs and into a new realm of fitness. So it was worth it for me. To see the program in its entirety and try it for yourself, head on over to bodybuilding.com, and give it a try.
CONCLUSION
These tips do work, especially if they are used together. But a word of warning your workout and nutrition program have to be spot on.
Make sure you calorie deficit is hitting your goals of fat loss. And you are tracking everything so you can make adjustments as needed.
Then apply these three advanced techniques and blow through that excess fat. Then you will get ripped or in the best shape of your life.
