Food intake, workout strategy and dedication are the keys to a ripped body.

I have been lifting weights and fitness training for almost 3 years. Through trial and error I have found a system that works for me and my lifting colleagues. The system involves food intake, work out strategy, and dedication.

In order to achieve desired results lifting you must watch what you eat and drink. Water, milk, and juice should be the only sources of liquid intake, no exceptions. One should eat at least 4 times a day. The meals should be satisfying but not to the point of feeling stuffed. I have included a list of foods I consume.

Meats- Lean or shredded steak, grilled chicken, white turkey meat, fish of any sort, and limited hamburger.
Bread- Whole grain white bread and wheat breads.
Vegetables- Peppers(a lot), lettuce, onions, and pretty much any vegetable that is not covered in grease.
Fruit- Apples, oranges, grapes, nuts, and any fruit of choice would suffice.
Snacks- Popcorn without butter, flavored wheat thins, granola bars, fruit bars, and nuts.

It will be easier to stick to this diet if you treat yourself once a week to the foods you really love. One thing to keep in mind is grilled food is better for you than fried food.

A workout strategy should be intense an include a lot of cardio. The strategy should be altered week to week to keep one from hitting what they call the plateau effect. I will use my work out as an example.

Week 1- Monday (chest, back, and abs) sets of 5,5,10,10,15 with a total of 30 minutes cardio, Weds day (tri’s, bi’s, and abs) sets 5,5,10,10,15 with a total of 30 minutes cardio, and Friday (legs, chest and abs) sets of 5,5,10,10,15 with a total of 30 minutes cardio.

Week 2- Monday (chest, back, and abs) sets of 10,10,15,15,20 with a total of 30 minutes cardio, Weds day (tri’s, bi’s, and abs) sets 10,10,15,15,20 with a total of 30 minutes cardio, and Friday (legs, chest and abs) sets of 10,10,15,15,20 with a total of 30 minutes cardio.

Week 3- Same as week 1.

Week 4- Same as week 2

The key ingredient in lifting and fitness training is dedication. One must keep to the food guide and strategy in order to achieve set goals. After the first 4 weeks it will all be routine and one will fallow the guidelines that are set without realizing it. When this is achieved the biggest battle has been won.