The Rules To Ripped

Welcome the “The Rules To Ripped”.

A simple collection of easy-to-follow instructions which I’ve given to almost all of my male and female clients during my 22 years working as a personal trainer, showing you how to get the absolute most bang for your buck in the gym.

They work every time, and now they’re yours!

1. How To Set A Goal

I’m gonna let you in on a little secret.

My 20+ years as a PT showed me that the people who are struggling to get results in the gym have:

• No goal
• A vague goal
• An unrealistic goal

These are all sure-fire ways to sabotage your own progress.

You see, those with no goal will end up coasting (it’s human nature), and those who set vague goals (e.g. “I want to lose ‘a bit’ of fat and gain ‘a bit’ of muscle”) will experience a similar fate because, in my experience, goals which are unmeasureable are often unnachievable.

Meanwhile, those who have set unrealistic goals (e.g. “I want to get as big as Arnold Schwarzenegger!” or “I want to lose half of my body weight!”) are unknowingly created their own downfall, as their objective is so far away that it feels like a plot for the next Mission: Impossible movie.

In order to set a goal you can actually achieve, I recommend using the SMART GOAL template:

• S stands for “specific”.
  These are your numbers; e.g. how much weight you’d like to lose, or how many inches you’d like to pack onto your arms.
• M stands for “measurable”.
  This is how you plan to track your progress, e.g. using Myfitnesspal, or getting weighed, taking photos, doing your measurements.
• A stands for “achievable”.
  This is where you’ll chunk your objective down by creating micro-targets along the way.
• R stands for “relevant”.
  This is your reason why you’re trying to change.
• T stands for “timely”.
  Goals work best when they have a deadline, so write it down.

Using this framework, we can transform a vague goal like this…

“I want to lose a bit of weight and build a bit of muscle.”

… into a highly specific goal like this…

“I get married in 3 months (timely), and I’d like to lose 20lbs (specific) so that I look awesome on my wedding photos (relevant). This gives me an average of 1.5lbs per week (achievable). I’ll chart my progress by getting weighed every Sunday morning (measurable).”

Can you see what I did there?

Even though both examples are for someone who would like to “lose a bit of weight and build a bit of muscle”, the second example gives you a much greater chance of success because you’ve got an action plan instead of just hoping for the best.

When we learn how to set proper goals this helps us to create personal accountability.

This is an important part of the body transformation process, because it gives us the feeling of “taking control of our environment”. As such, that which previously felt unachievable now feels relatively straightforward because we have broken it down into bite-sized chunks with clear instructions. This will help us to create the long-term discipline which is required to achieve great results. The ability to set goals in this manner is one of the key behavioural traits among top athletes, high achievers, and people who are able to lose weight and keep it off, rather than the vast majority of peopl who just “wing it and hope for the best”. (1)

So grab a pen and write down your goals now.

You can find more on this topic here.

2. Calories Are King

People often get caught up in the minutiae of dieting, and in doing so they overlook the basics.

For example, we all know someone who demonizes carbohydrates, or doesn’t eat after 8pm, or swears by those weird fucking “aura-cleansing” vaginal eggs which are sold by Gwyneth Paltrow.

So before you get swept away by all the BS out there, understand this:

Nutritional success is built around the law of thermodynamics (“calories in vs calories out”).

Yes, we can improve your food options to help you get even better results (I’ll show you that later), but if we fail to get this simple step right then nothing else is going to matter.

You see, if you eat too little you’ll drop into a calorie deficit and the body is forced to burn through stored fat reserves in order to get the fuel that it needs. If you do this consistently, this is how you lose weight. Alternatively, if you eat too many calories you’ll put yourself into a calorie surplus and the body responds by taking the energy it needs and storing the rest. If you do this consistently, this means you’ll gain weight.

Human beings are hard-wired this way, and we can’t get around it. (2)

Remember that information, because you’ll encounter lots of uneducated morons who like to claim otherwise, and you’ll be offered all kinds of silly supplements which claim to be able to help you shred fat without watching what you eat – but there has never been a single study (ever!) where this has occurred.

Click here to read more on this topic.

3. Eat More Protein

Of the three macronutrients which make up our calories (protein, carbohydrates, and fat), it’s protein which plays the largest role in both muscle growth and fat loss.

The amino acids it contains are directly responsible for triggering the hypertrophy process, and are converted into new lean muscle tissue.

Unfortunately, most of the information out there on how much protein you should eat per day is bullshitL

• This is considered too low

The UK government advises people to eat just 0.35 grams of protein per pound of body weight in their national nutrition guidelines. That equates to about 65g/day for a guy weighing 185lbs, and it’s way too low to build muscle. It’s important to remember that these guidelines are aimed at the general population, and not for people trying to build muscular physiques. (3, 4)

• This is considered too high

There are many self-proclaimed “experts” out there who believe you need to eat an absurd amount of protein each day. Some advise going as high as 2g/lb (which equates to 370g/day for a 185lbs guy). It’s worth knowing that all of these people either own or are affiliated with supplement brands, and deliberately set targets which are difficult to hit with food alone so that the reader purchases their protein drinks instead.

• This is the Goldilocks zone

The current body of evidence on the protein requirements for athletes indicates that the “sweet spot” for building muscle is 1.18g/lb (which equates to 221g/day for a guy weighing 185lbs). The muscle building effects of protein appear to max out at this level, although going as high as 1.5g/lb (which equates to 278g/day for a guy weighing 185lbs) may have some additional benefits with appetite suppression due to protein’s effects of satiety, which could be useful for people looking to drop weight. (5, 6, 7, 8, 9, 10)

Click here to read more on this topic.

4. Don’t Be Scared Of Fatty Foods

Fat was demonized as “the root cause of obesity” back in the 1980s, but we now know that’s not true.

Many people remain confused, though, so let’s set the record straight: fat (the nutrient) and fat (body fat) are not the same thing!

Eating sufficient dietary fat will actually play a crucial role in supporting your gym training because it regulates the production of muscle building hormones like cortisol and testosterone, and certain types of dietary fat (like Omega-3) will actually help you to burn more body fat (as strange as that sounds).

Now then, the minimum threshold for fat is around 0.3g/lb (which equates to 56g/day for a guy weighing 185lbs). I like to have my clients set their target a little higher than the bare minimum so I go with 0.4g/lb (which equates to 74g/day for a guy weighing 185lbs). This provides a buffer to always ensure you get enough fat to produce the desired results. (10, 16, 17)

Click here to read more on this topic.

5. Set Your Carb Intake To Gain Muscle Or Shred Fat

Protein and fat have been set to help you achieve (at least) the minimum threshold for muscle building results, but carbs are different.

You see, the DHA and EPA provided fat and a large selection of the spectrum of amino acids we get from protein elevate these two macronutrients to “essential” status, because the body is unable to create these nutrients therefore they must be obtained through our diet.

That makes them a nutritional priotity.

Meanwhile, the carbs we eat get broken down into glycogen, which is the body’s preferred energy source, but carbs are ultimately considered a “non-essential” macronutrient because in their absence the body can still create said glycogen via a combination of protein and fat.

It’s important to remember that I’m not saying carbs are bad (honestly, they’re not!), I’m just saying they’re not as important as protein and fat with regards to helping you build and retain lean muscle.

So this means carbs are the macronutrient you can play with when looking to increase or decrease your calories. For example, if you have 800 calories remaining after setting your protein and fat targets, then you’ll spend those 800 calories on carbs. Further down the road if you need to make move your calorie target up or down you should keep your protein and fat set the same (because they have been optimized for results) and increase/decrease your carb target to make it work.

Click here to learn more about using carbs to gain size.

6. Use These Proven Supplements Before And After Training

Yes, you can take your results to a whole new level by providing your body with a short list of nutrients both before and after you train.

Consume these 20-30 minutes before a workout:

• 6-10 grams citrulline malate
• 3.2 grams beta-alanine
• 200-400mg caffeine

These nutrients will improve a wide spectrum of training-related benefits including endurance, recovery, blood flow, nutrient delivery to working muscles, and strength output. The good news is you can grab a good pre-workout (like this) which provides them all in the correct doses, making it easy as fuck. (23, 24, 25, 26, 27)

Consume this 5-15 minutes after a workout:

• 5g creatine monohydrate
• 20g whey protein

Creatine is the most effective (legal) muscle building supplement of all, and with sustained use it’ll greatly improve your strength and your muscle mass. Considering the immense results it offers, it’s actually dirt cheap. Whey protein, on the other hand, will enable you to hit your daily protein target more easily while also providing your body with a quick-fire source of amino acids right after training, when it wants it the most! Mix them together and you’re good to go. (22)

Here’s more information on the benefits of proper pre-workout supplementation, and here’s more information on the benefits of creatine.

7. Eat Protein Often

In the words of Foo Fighters:

“I’ve got another confession to make…”

I recently debunked the age-old bodybuilding myth that eating smaller more frequent meals throughout the day will speed up your metabolism. People used to believe this would lead to greater fat loss results, but science now shows us that it’s not true. (11, 12)

In fact, meal frequency has zero effect on metabolic rate or fat loss! (13)

However, it does appear that eating protein more frequently can have a positive effect on muscle growth. Research suggests that spreading your daily protein intake across several small-to-medium-sized doses can lead to slightly better uptake of amino acids into the muscle cell. (14)

If you’ve used my diet plans before and wondered why I usually structure them around three main meals and a couple of protein shakes, now you know why!

Click here to read more on this topic.

8. Enjoy A Handful Of Haribo Gummy Bears After Your Workout

No, that’s not a typo.

My clients often get funny looks from other gym-goers as they tuck into their post-workout Haribo, but the joke’s on those guys because this nutritional technique works like a charm!

The primary ingredient in Haribo Gummy Bears (aka Gold Bears in the UK) is dextrose, which is a form of fast-release carbohydrates which can be used immediately by the body to replenish your glycogen stores after a workout – plus, the psychological benefit of “having a treat after a workout” generally leads to greater training consistency and also reduces sweet cravings outside of the gym. (18, 19, 20, 21)

That puts you in a win/win situation.

We’re looking for 30g carbs, and in Haribo currency (not that I’m obsessed) that translates to 17 little bears. Enjoy!

Click here to read more on this topic.

9. Use A High Quality Whey Protein Blend

I want to place extra emphasis on the words “high quality”.

Most people own or have at least used a whey protein supplement before, and by now I think we all know that a) it’ll make it easier to hit your daily protein target, and b) they’re convenient because they require no prep time.

However, if I was to ask people for the specific things they need to look for in a whey protein supplement, most people could not tell me.

They are:

• Around 20-30g protein per serving

A good whey protein supplement will make it easy for you to hit your targets because they’re just so convenient.

• 75% (or greater) protein-per serving ratio

You’re buying a whey protein supplement because you want more protein, so this is a good way to weed out products which contain a lot of unnecessary filler.

With a 75% PPS ratio, if your scoop size is 40g it should contain 30g protein, so protein makes up the bulk of the scoop and just 10g covers every other ingredient (including carbs, fat, and any additional ingredients they have chosen to add). It might seem crazy, but there are products out there with a PPS ratio below 30%!

• A blend of different protein sources

Brands will automatically tell you to buy their most expensive products, but science is not on their side.

A 2009 study from the University of Texas showed that a combo of whey, soy and egg out-performed just whey alone, with the researchers suggesting that the different speeds of digestion from each protein source led to a better uptake of amino acids into the muscle cells. (15)

However, if you typically suffer from digestion issues when you consume protein supplements I recommend switching to something like whey protien isolate.

If you need help choosing a good supplement, I recommend this one (UK & Europe) or this one (USA).

10. Track Your Nutrition Accurately

Here’s a catchphrase which my PT clients have heard me say countless times in the last 22 years:

“If you don’t track you don’t know!”

It has always frustrated me to see how many people in the gym(particularly those who are unhappy with a lack of results) do not track their nutrition.

Most of us presume that we can just “wing it” and “hope for the best”, but the truth is we can’t.

People would often say to me, “Damn, Russ, I’m eating 1200 calories per day but I can’t lose weight!”, and then I’d get them to take a proper food diary for me and I’d see that they’re eating more than double what they tought!

And here’s the weird thing:

It isn’t even their fault!

You see, people have ALWAYS been terrible at estimating the amount of food which they have consumed.

And they will continue to be terrible at it.

It’s just how we’re built.

Using an app like MyFitnessPal (free) or Carbon Diet Coach (not free but superior) allows you to keep an accurate track on your nutrition by simply as scanning the barcode of your food. This is an absolute piece of cake compared to how we used to do this back in the early 2000s (notepads, spreadsheets, calculators), so don’t even waste my time with “it’s too much hassle!”

Research also shows us that tracking your food is a great way to develop personal accountability (remember the first rule?), and it will help you to conquer what I consider to be the #1 reason people fail in their attempts to see great results, so just fucking get on top of it. (28, 29)

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> How To Use RussHowePTI.com
>> Russ’ Guide To Supplements
>> Creatine: Your Best Pal For Muscle Growth!

References:

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3. 10 Protein and Amino Acids. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine (2005).
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