To get ripped in 56 days...

Fill in the form below by selecting if you're male or female, typing in your weight, age, height & your activity level before starting this plan and then... Click on the button that says "Tell Me How to Get ripped in 56 days" and Remember... You also have to do the workout plan below to get ripped in 56 days

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To get ripped fast in 56 days – You need to...

Eat -to- calories a day by eating 4-to-6 times a day so...
You can eat 4 smaller -to- calorie meals every 3-to-4 hours or...
You can eat 5 smaller -to- calorie meals every 3 hours or...
You can eat 6 smaller -to- calorie meals every 2-to-3 hours and...
Make sure all of your meals have some of these fat burning carbs here & these muscle building proteins here in them while avoiding these bad foods and...
Drink 2 or more liters of Ice cold water every day to speed up fat loss and...

Use this day-by-day workout plan to get ripped in 56 days...

Day 0 (Right Now!) – Get motivated to get ripped

Go here RIGHT NOW! & look at how to get motivated and take at least 15 minutes to do the stuff on that page to get you motivated and...

If you're too lazy to take 15 minutes to do something that does not require you to break a sweat then don't even think about going to day 1 of this workout plan and...

Make sure you go here to get your FREE workout DVD to go along with this 56 day workout plan and after you've seen how to get motivated to get ripped fast...

Go on to Day 1 which could be today if you're reading this early in the morning so don't wait for tomorrow – Start Getting ripped NOW!

Day 1: Getting Ripped chest & arms (triceps)

On the morning of Day 1 you'll...

Do 5-to-7 sets of 5-to-10 reps of JUST ONE of these exercises here to get a more muscular chest and triceps...

Bench Press using a barbell or dumbbells (can also be done on decline or incline bench)
Machine Bench Press
Close Grip Bench Press (can also be done on decline or incline bench)
*Weighted Regular Dips or *Weighted bench dips
*Weighted Pushups and then you'll...

Do 3-to-5 sets of 8-to-12 reps of JUST ONE of these chest exercises...

You can do one of these exercises here but don't do the same one that you just did...

Flat Bench Press, Decline or Incline Bench press
Machine Bench Press
Close Grip Bench Press
*Weighted Regular Dips or *Weighted bench dips
*Weighted Pushups and then you'll...

Do 3-to-5 sets of 8-to-12 reps of JUST ONE of these Triceps exercises...

Close Grip Bench Press (Do only if you haven't done it already)
*Weighted Regular Dips or *Weighted bench dips (Do only if you haven't done it already)
Triceps Pushdowns
French press
Overhead triceps extensions and then you'll...

Do Just ONE of these fat burning workouts here for 20-to-40 minutes...

Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity so whatever you do for 10-to-30 minutes...

You don't want it to be TOO HARD or TOO FAST and You definitely don't want it to be TOO EASY or TOO slow so...
On a scale of 1-to-10 with 10 being VERY hard... You want to be at a 5-to-7 so for example...
You can walk, jog, ride a bike, use an elliptical or swim at a moderate pace for 10-to-30 minutes and then...

On the evening of Day 1 all you're going to do is...

Do another fat burning workout for 20-to-40 minutes (click here to see all the fat burning workouts) and then...
Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity.

Day 2: Getting Ripped Back & arms (Biceps)

On the morning of Day 2 you'll...

Do 5-to-7 sets of 5-to-10 reps of JUST ONE of these exercises here to get a more muscular Back and biceps...

*Weighted Close grip chin-ups (best for bigger arms and back) but...
*Any other weighted pull-up or chin-up here is also good
Power Cleans
Lat Pulldowns using any variety of grips
Barbell Rows, One arm rows or Bench Rows and then you'll...

Do 3-to-5 sets of 8-to-12 reps of JUST ONE of these back exercises but don't do the same exercise you just did and don't do any pull-ups or chin-ups if you've already done them...
- *Any weighted pull-up or chin-up here
- Power Cleans
- Lat Pulldowns
- Barbell Rows, One arm rows or Bench Rows and then you'll...
Do 3-to-5 sets of 8-to-12 reps of JUST ONE of these bicep exercises...

Heavy barbell bicep curls
How to get bigger biceps with 2 chairs
Reverse bicep curls
Heavy Hammer curls
Drag curls
The perfect isolation exercise for biceps or...
Do more Close-grip chin-ups if you don't have weights and then you'll...

Do A fat burning workout for 20-to-40 minutes (click here to see all the fat burning workouts) and then...
Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity so on a scale of 1-to-10 with 10 being VERY hard... You want to be at a 5-to-7 intensity for your cardio workout and...

On the evening of Day 2 all you're going to do is...

Do another fat burning workout for 20-to-40 minutes (click here to see all the fat burning workouts) and then...
Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity.

Day 3: Getting Ripped (Bigger & Broader) Shoulders

On the morning of Day 3 you'll...

Do 5-to-7 sets of 5-to-10 reps of JUST ONE of these exercises here to get bigger & broader shoulders...

Push presses
Clean & Press
Incline shoulder presses
*Hand Stand Push Ups
Reverse grip shoulder press
Standing or Seated military presses and then you'll...

Do 3-to-5 sets of 8-to-30 reps (using drop sets if needed) of JUST ONE of these exercises for the sides or the lateral part of your shoulders...
- Leaning Lateral raises
- Regular lateral raises
- Incline lateral raises and then you'll...
Do 3-to-5 sets of 8-to-30 reps (using drop sets if needed) of Rear raises for the back or the rear part of your shoulders and then you'll...
Do 3-to-5 sets of 6-to-12 reps of JUST ONE of these Traps exercises...

High Pulls
Overhead shrugs
Regular shrugs
Power cleans or Hang Cleans (only do these if you didn't do power cleans from day 2 or clean & presses earlier) and then you'll...

Do A fat burning workout for 20-to-40 minutes (click here to see all the fat burning workouts) and then...
Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity so on a scale of 1-to-10 with 10 being VERY hard... You want to be at a 5-to-7 intensity for your cardio workout and...

On the evening of Day 3 you're going to...

Do Just ONE of these fat burning workouts here for 20-to-40 minutes...

Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity and...

On Days 4 & 5 You Rest Or...

You can do a lower intensity 45-to-90 minute cardio workout in the Morning and/or evenings to burn fat faster like a light walk and...
DO NOT do any high intensity fat loss workouts or any muscle building workouts so your body can rest, recover and get bigger muscles from the tough workouts of days 1-thru-3 and...

If you feel like you can do another fat loss or muscle building workout on day 4 & 5 then you're probably not putting in enough effort or intensity into your fat loss & muscle building workouts so if you want to get ripped fast in 56 days...

Your Fat loss workouts need to be so tough that you won't even dare do them on Days 4 & 5 and to make your Fat loss workouts tougher...

Do your workouts longer (but no longer than 40 minutes) and/or...
Do your workouts faster or harder (ex. Run faster) and/or...
Make your workouts more intense (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or...
Do a different fat loss workout (ex. Do intervals on a bike instead of treadmill) and...

You can make your muscle building workouts tougher by...

Using heavier weights and/or...
Doing more reps (but no more than 5-to-10 or 8-to-12 reps) and/or...
Doing more sets (but no more than 5-to-7 or 3-to-5 sets) and/or...
You can use these advanced muscle building techniques here

Day 6: Getting Ripped Abs

On the morning of Day 6 you'll...

Do this 4 minute Ab workout 2-to-3 times in a row resting 2 minutes between each time you do it and... Click the play button to start the 4min ab workout video and/or Click here to get free DVD)
If you don't want to do the 4 minute ab workout above... Do 4-to-6 sets of 8-to-20 reps of JUST ONE of these ab exercises here to get ripped abs...
Do A fat burning workout for 20-to-40 minutes (click here to see all the fat burning workouts) and then...
Right after you finish your fat burning workout you need to immediately do another 10-to-30 minute cardio workout at a moderate intensity so on a scale of 1-to-10 with 10 being VERY hard... You want to be at a 5-to-7 intensity for your cardio workout and...

On the evening of Day 6...

You just do the same thing you did on the Morning of Day 6 and...

On Days 7 & 8...

You do the same thing you did on Days 4 & 5 and...

On Days 9-to-16, 17-to-24, 25-to-32, 33-to-40, 41-to-48 & 49-to-56...

You're just going to keep on repeating Days 1-thru-8 but...
On days 25-to-32 and/or 33-to-40 you may want to take time off from your muscle building workouts to allow your muscles to rest so they can get bigger and stronger (see tip#4 below for getting ripped fast) and If you do decide to take days 25-to-32 and/or 33-to-40 off...
Make sure you still do your fat burning workouts as scheduled and...

On Day 57...

You'll be Ripped and You'll have everything you wanted from playing the "If I Do" game from how to get motivated here or if you're not as ripped as you want to be...

On Days 57-thru-70...

You rest and/or You do what you did on Days 4 & 5 over & over again and then...

On Day 71...

You can repeat the 56 day get ripped program again to get even more ripped and if you were very fat or overweight before you started the 56 day plan to get ripped then this is probably what you'll end up doing or...
If you're real close to losing enough belly fat to see your six pack abs (or if your body fat % is under 10-to-15%) then you need to go here and do this plan here to just focus on losing your last bits of fat in order to see your ripped six pack abs and...

Use these 6 Important tips to help you get ripped faster...

1. Beat your last muscle building workout (do better than your last workout)

When you're doing the muscle building workouts it's VERY IMPORTANT that you keep a training log to keep up with how much weight you're using along with how many sets & reps you're doing because...

Your muscles can't get bigger and stronger if you keep using the same weights, reps and sets every workout so You want to make each workout tougher than the last workout by using heavier weights, more reps and/or sets and instead of waiting for the next workout...

Go ahead and try to make each SET of your muscle building workouts tougher than the last set by using heavier weights and/or doing more reps plus...

You can use these fast muscle building techniques here to get in more reps with heavier weights on every set you do as long as you don't go over 5-to-10 or 8-to-12 reps and...

2. You also want to beat your last fat burning workout by...

Doing your workout longer (but no longer than 40min) and/or...
Doing your workout faster and/or if you did a fat burning workout like Clean & Press fat burning workout A or B...
Complete your workout in a faster time and/or if you did the sledgehammer workout or the get ripped at home workout...
Do your workouts using heavier weights and/or...
You can even wear a weight vest while doing your interval workouts like during this 20 minute workout here but the key is this...

The quickest way to get ripped is to keep beating your last workout by pushing yourself more & more each time even if it's only by an inch!

3. Don't use weights that are TOO light or TOO heavy

If you use weights that are too heavy then you'll just end up using bad technique and you'll end up working the weight instead of actually working your muscles and...
If you use weights that are too light then you will not be using enough intensity to build any muscle so...

This is very Important: You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example...

If you're supposed to do 5-to-10 reps on a set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa...
If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights or...
You can get 5-to-10 reps with a heavier weight by doing Drop sets, Rest-Pause reps or any of these other fast muscle building techniques here which will all make you have a much more intense workout to help you get ripped faster.

4. Take 8 days off from your muscle building workouts to get stronger

This 56 day plan to get ripped is made up of SEVEN 8 day cycles so...

If you ever end up using the same amount of weights, reps and sets for 2-to-3 cycles in a row then you need to take 1-to-2 cycles off to allow your muscles to rest long enough to get bigger and stronger for you to use more weight, do more reps and/or sets but sometimes you wont need to take the entire 8 days off because for example...

You may not be stronger after doing your Day 1 workouts 2 cycles in a row so you'll need to skip your day 1 muscle building workouts for 1-to-2 cycles while at the same time you may be getting stronger & stronger doing your day 2 & 3 workouts so you can keep doing those until you stop getting stronger but also...

Instead of taking an entire 8 day cycle off... You can simply do a different exercise so for example... If you can't get any stronger doing Pull-ups then start doing Barbell Rows.

5. Keep track of how many carbs, proteins and fats you eat

If you make sure all of your meals have some of these fat burning carbs here & these muscle building proteins here then you should be getting enough carbs, proteins and fats to get ripped but...

You want to make sure 30-to-40% of your diet is protein and...
You want to make sure 40-to-60% of your diet is carbs and...
Make sure that no more than 20% of your diet is from good fats but...
A good starting point is for you to eat 50% carbs, 30% protein and 20% fats and...

You can use this carb, protein and fat calculator here by typing in -to- calories to se the exact number of carbs, proteins and fats you need to get ripped and...

If you want to focus more on burning fat to get ripped...

You can eat less carbs or make carbs less than 40% of your diet but only do this if You want to focus more on burning fat because although you may still build muscle eating less carbs - its going to be tougher to do so – go here to see why

6. Use supplements to get ripped faster

You can use muscle building supplements and fat burners to help you get ripped and remember... You can get ripped without supplements but...

I highly recommend you use meal replacements (or MRPs) or a any protein shake like this whey protein shake here to make it easier for you to get all the protein & calories you need to build enough muscle to get ripped.

F.A.Q & Troubleshooting Tips for Getting Ripped in 56 days...

I don't have any weights – can I still get ripped in 56 days?

Yes. If you don't have weights or access to a gym – Just do the exercises from Days 1-thru-3 with an asterisk (*) by it but make sure you use a weight vest, a book bag filled with weights or anything else you can find to add extra weight to these exercises and go here if you're not strong enough to do these exercises

I can't follow this schedule – how can I modify this schedule to get ripped?

If you're unable to follow the schedule as is – then you need to make your own schedule and...

Make sure you do the chest and triceps workout, the back and bicep workout and the shoulder workout (which are the morning workouts of days 1-thru-3) ONE time each every 8 days or at least ONCE each every 16 days and...

Don't try to do all the workouts on ONE day but you may be able to do all the exercises associated with the workouts in 2 days and...
Make sure you do 1-to-2 ab workouts (the morning workout of day 6) every 8 days and...
Make sure you do 4-to-8 20-to-40min fat burning workouts every 8 days.

I don't know how to plan my meals or what to eat & what not to eat?

You can go here for sample -to- calorie diet meal plans you can use and...
You need to eat these fat burning carbs here & these muscle building proteins here and...
Go here if you don't know how to count calories

I'm not gaining any muscle – why?

It may be too early to expect results – go here to see how fast you can build muscle or...
If you're skinny or lean with a Body fat percentage under 15% then you shouldn't be doing this plan and you need to build muscle with this plan here first before you can get ripped – see why here or...
If you're getting stronger each workout then you're on the right track and you just need to be patient because the muscle will come but...
If you're not getting stronger with each workout you do then that's the MAIN reason why you cant build muscle so look at tip #1 here for getting ripped fast and start trying to beat your last workout to build muscle faster and...
Make sure at least 30-to-40% of your diet is protein and also...
See other reasons here why you can't gain muscle

I'm building more muscle but I can't see them - why?

You just need to keep burning more fat and as you keep burning more fat your body will get more defined and you can start to see your abs some.

I've gotten great results with all my workouts so far but now I'm stuck (I've plateaued) what can I do to keep getting results?

Do something different so for example...

If you've been doing Bench Presses for a while switch over to Dips or if you've been riding a bike for your fat burning workouts.. start running to burn fat and...
Make sure you're beating your last workout - look at tip #1 here for getting ripped fast

I was trying to lose weight & I gained weight but I do look better – Why?

You gained muscle and...
This plan is about getting ripped which means changing your appearance or body composition to make you look better naked so...
Focus more on how you look & stop worrying about what the scale says and...
The goal of this get ripped in 56 days plan is to make you lose body fat (not weight) and gain muscle (weight) so...
Your friends will think you lost weight and they'll say you look much better plus your clothes will fit better although you gained weight (muscle)

I'm still not happy with how fast I'm building muscle & burning fat - what to do?

Look at how to build muscle & burn fat here first but in your case... You'll probably be better off burning fat & building muscle faster if you focus on ONE at a time by...

Going here to build muscle first and then...
Going here to burn fat

Look at the FAQ before you ask me to help you look better naked or leave any other comments you have in the box below &... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Leave a Comment

1-50 of 164 Comments

Hey Adrian,

I just wanted to say that i love this plan! It's alot better for people like me who have a lot of time, so they can do exactly what you say and get a better workout. My only suggestion is to put the old plan back up, for the people who are at a midway point in the program.

Thanks!

by Colin

September 02, 2010 - 03:05

Reply to Colin

Thanks!

I will put the old one back up under a new name but both plans will ultimately get you to the same goal of getting ripped and again...

I apologize to those of you who were using the old one -

by Adrian Bryant

September 02, 2010 - 04:34

Love the site. One of, if not the best sites I've come across. Thanks for all the effort. My question is. I'm doing the old plan and it fits by schedule just about perfect. Do you think the new plan is better? I don't understand why you took the old plan down. Please explain. Thanks

by Todd – Albany,Mo.

August 31, 2010 - 11:27

Reply to Todd

they are both the same plans and both will get you the ripped body you want but the old plan gave you more freedom to make your own schedule but it also left room for people to either do TOO MUCH or TOO LITTLE so...

I made this new plan because I felt more people wanted to be lead by hand and told exactly what to do each day instead of me saying "make your own schedule" so I feel overall...

this may be more helpful and easier to follow for most people but it read this new plan - you'll see in the "FAQ" section that I give you an option for making your own sched like with the old plan but...

what do you think?

is this new plan easier to follow - do you find it more helpful?

by Adrian Bryant

August 31, 2010 - 04:39

hey adrian, could you send me the old workout plan to arslaan786@hotmail.com please. Thanks.

by arslaan

August 30, 2010 - 08:09

Send the old plan at bloodyvampir@abv.bg please

by Georgi

August 30, 2010 - 02:32

Reply to Georgi

Adrian can u hurry I dont remember what I have to do the next day pls

by Georgi

August 30, 2010 - 09:32

hey adrian, would you also give me the old 50 day workout plan, but the entire thing, send it to jk24_0@hotmail.com

by joe

August 30, 2010 - 01:46

Hey Adrian

Do you think i could get a 6 pack doing this? I weigh about 165 pounds im 5 10 and male. I think my body fat % is about 13. How long will it take to get noticable results?

Thanks

by Paul

August 29, 2010 - 04:38

Reply to Paul

Yes but at your low body percentage...

You're better off doing this here to get your six pack

by Adrian Bryant

August 29, 2010 - 09:37

Adrian can u give me the example of the previous plan which was for 50 days please? Cuz I'm on it I'm not on this new plan and I dont remember the example of the previous plan ... and I'm on day 31 tomorrow on it Please give it to me from day 31-to-50

by Georgi

August 29, 2010 - 01:56

Reply to Georgi

give me your email address and I'll send it to you ASAP but you could just as easily do this new one

by Adrian Bryant

August 29, 2010 - 07:01

Hi adrian.i've finished the 50 day plan. Thanks for your help the plan is really effective and its made me a lot fitter.I only need 2 lose about 2-3% to be fully able to see my six pack.Thanks for puttin up this great site.The question i have is that what exercises should I continue to do to remain fit and also should i start targeting specific exercises such as exercises to have bigger arms?

by Conor

August 27, 2010 - 04:26

Reply to Conor

staying active by participating in sports will keep you fit but

go here to start seeing how to get bigger arms

by Adrian Bryant

August 28, 2010 - 09:06

Hi Adrian
I have a question about this workout plan. I have been following it for close to 3 weeks and i seem to be skinnier but i have put on weight?? why is this?

And btw great website

thanks

by John

August 26, 2010 - 04:40

Reply to John

GOOD!!!

That's exactly what you should aim for!

Dont worry

You basically gained muscle (weight) making you look better and lost fat (making you look skinner) so...

Good job - keep giving it 120% and send me those pics when you look ripped and...

i'm always here to help you if you need it

by Adrian Bryant

August 26, 2010 - 07:54

Adrian I am on day 20 tomorrow and I see some results but really light results ... can u tell me when is going to come the BIG change I mean when will I start seeing my muscles growing ? and BTW I have the feeling that I will never remove these stupid man boobs ...

by Georgi

August 18, 2010 - 02:39

Reply to Georgi

You already got results

you wont "see" them until you remove the body fat that is hiding your "ripped" body so the longer you stay on the program = the more bodyfat you will lose

by Adrian Bryant

August 19, 2010 - 04:41

Reply to Georgi

Thanks.

by Georgi

August 20, 2010 - 05:13

How can I get my legs ripped

by acchoir@cox.net – East Coast

August 12, 2010 - 10:22

Reply to acchoir@cox.net

by doing this ger ripped in 50 days plan

by Adrian Bryant

August 12, 2010 - 10:03

I've got to say I've looked over this website a good bit today and I'm impressed to see that you actually take the time to reply to these comments and help people along towards their goal -- you've definitely got a much better personality than most of the guys who keep trying to hassle me into going to the gym with them. I'm planning to start this 50 day work out, some time soon, but the problem I'm having is that I don't really know where to begin.

I'm about 175lbs, but very little of it is muscle (basically I went from being an average bodied guy who walked a lot but didn't work out, to a full time computer tech who spends 10 hours a day in a chair). I'm not very strong, but hopefully being young will mean I can build the muscle pretty fast. The main set back I can see is equipment -- right now the only equipment I've got is a camera for the before and after photos. No weights of any kind, and if I could skate by without paying money to embarrass myself in a gym, I'd be happy.

Any ideas what my first step should be?

by James R – Pensacola, FL

August 12, 2010 - 04:27

Reply to James R

for now - do the best you can with what you have becasue I'm currently updating this plan to help people without weights or gym but for now...

you can do this plan here

by Adrian Bryant

August 12, 2010 - 08:18

Hi Adrian,

I'm 22, and just pushing the 200lb mark, with a waist that seems to be ever increasing (34-5 in.) I found your site and it seems fantastic, definitely starting the 50 day plan within a few days and planning on doing it over and over again for a while to come (seems like a great workout!). My concern is that I have rather large thighs. While not perfect, my upper body is in great shape compared to my legs. Other than creams and lotions, what exercises could I do to severely amplify my fat reduction in my legs. Please help!

by Tym

August 11, 2010 - 11:46

Reply to Tym

you cant spot reduce or pick where you lose weight from and any kind of "get ripped" or fat loss plan will help you lose any fat on your body

by Adrian Bryant

August 12, 2010 - 08:15

Hey Adrian let's say I can't do the sledgehammer and the tire flipping workouts and I pick to do the first one of the 7 day muscle building workout plan schedules ... what will be my schedule ? because the second day of the 7 day muscle building workout plan is back and on the 50 day workout is interval training

by Georgi

August 10, 2010 - 05:47

Reply to Georgi

before i answer

what is your main goal?

are you skinny trying to get big or Fat trying to get ripped?

by Adrian Bryant

August 10, 2010 - 08:13

Reply to Georgi

fat trying to get ripped

by Georgi

August 10, 2010 - 08:20

Reply to Georgi

in your case then you need to do the the get ripped plan as is and NOT do 7 day muscle building plan which you shouldnt be trying to do 2 plans at once anyway but...

the get ripepd plan will burn fat and build muscle for you

by Adrian Bryant

August 10, 2010 - 08:23

Hi,
I was wondering if this workout/diet plan and the example schedule you posted would be appropriate for me.. I'm 16, about 5' 10", and i weigh about 205. My main goals are to get completely rid of the "tire" and most of my belly fat, all while toning up/building muscle underneath. Also, how long do you think it would take for me to actually look toned and fit (aka lose the fat that i have, and have the muscles look somewhat defined), and if it's more than 50 days, would you recommend following the schedule a second time? The amount of time it takes isn't a deciding factor to whether or not I follow this plan, because I'm going to do this no matter what, I'm just really curious. Lol.

Thanks in advance,
Sean

by sean

August 06, 2010 - 04:41

Reply to sean

let me put it this way

you'll be more than satisfied after 50 days and you can then take a 2-3 week break and then do it again for 50 days to look even more better

by Adrian Bryant

August 06, 2010 - 07:16

on interval work out days can i also do an ab workout and if so when before the interval workout or after

by joel

August 01, 2010 - 04:39

Reply to joel

YES

it's up to you but i would do the ab workout first since your interval workout should be so intense that you dont feel like doing anything else

by Adrian Bryant

August 01, 2010 - 11:51

hey adrian while doing this program is it ok to do your weight workouts to build muscle as well so i can lose the fat and build the muscle? And just the other day i watched Arnold Schwarzennegers movie "pumping iron" and one things he says muscle builds when you push out those few extra reps when your muscle is exhausted and when u can really feel the blood flowing in. Do you agree that pushing out those extra reps or lifiting that little bit heavier and really focusing on the muscles your workingout is a good mindset for building muscle.

by jackson

July 29, 2010 - 08:12

Reply to jackson

YES - did you read part 5?

YES - arnold is right and i also stress the importance of giving it your all each set or workout and when i say do 5-10 reps for example...

i mean pick a weight that will only allow you to do 5-10 reps and if you happen to be able to push out an extra 3-5 reps then that weight you picked was TOO LIGHT and wont help you

by Adrian Bryant

July 29, 2010 - 10:59

This is the same joel as before on the 25th, which ab exercise would be the best to do

by joel

July 28, 2010 - 05:02

Reply to joel

there is no best one but this ab workout is good

by Adrian Bryant

July 28, 2010 - 10:34

What if I can't do certain exercises like the tire flip or the tire sledgehammer exercise because I don't have space for it or the supplies. What are alternatives to replace them with?

by James

July 26, 2010 - 10:00

Reply to James

did you see step 1?

you have other options you can do plus for the sledgehammer workout - you can use a baseball bat instead of the sledgehammer and for the tire flip you can use other heavy objects instead of a tire

by Adrian Bryant

July 28, 2010 - 04:18

will this work for me to get me to see my abs in the 50 days. i am 14. 5ft 8 or 174cm and weigh 55kg. my arms are pretty small but my legs are big but not a lot of fat on my legs.

by joel

July 26, 2010 - 02:59

Reply to joel

it will but at your low weight and height...

you just need to do this here to build up your abs to see them

by Adrian Bryant

July 28, 2010 - 04:17

Hey Adrian,

First just let me thank you for this incredible site. You've clearly worked really hard on it and I think it's great you're helping people who really need it. I'm in pretty good shape. I'm relatively strong but I would like to lose a little fat around my stomach and legs and gain some visible muscle around my arms, chest, abs, etc. I have no problem making commitments to these programs (I eat extremely healthy and do all of the workouts) but I just had a question about the Step 5 optional workouts. When should I be doing them? It looks like up above you replaced some rest days with those workouts, is it ok to replace all of them? Or can you do them on days that you do interval training?

Thanks in advance,
JB

by Jay

July 25, 2010 - 08:36

Reply to Jay

the answer to all your questions concerning step 5 is YES because step is completely optiional and if you do the workouts from step 1 like you're supposed to do...

you should build up a decent amount of muscle without even doing step 5

by Adrian Bryant

July 28, 2010 - 04:16

hey adrian im kinda of confused with diet with this program should i have less calories or more calories since im burning fat and building muscle? I did the calculator and it said between 2300 -2950 calories but im still kind of confused on what foods i should be eating? should i be eating high protein and moderate carbs? because in at the end of this program if i i really want optimum results it depends on what ive been eating correct?

by jackson – sydney

July 24, 2010 - 12:01

Reply to jackson

#1 - stick with a range of 2300-to-2950 and dont try to eat the exact same amount daily

#2 - plese use this about carbs etc. and then... use this to see how many carbs etc you need

#3 - here's the foods you need

by Adrian Bryant

July 24, 2010 - 12:09

Hi is there something else I can do instead of clean and presses for the at home workouts. Can I just do one of the optional muscle building workouts instead?

by corey

July 22, 2010 - 04:02

Reply to corey

you can but it all really depends on what your goal is.

are you looking to burn more fat or build more muscle?

by Adrian Bryant

July 22, 2010 - 11:37

Reply to corey

both but i feel like the clean and presses are bad on my already bad back.

by corey

July 23, 2010 - 10:11

hi. imma 13 year old boy dat weighs 150 lbs....if i do ur wrkouts will it stun my growth and do i need to lose my belly fat first....also i do professional shotput. Will your 50 day workout increase my performance in shotput?

by biggz

July 17, 2010 - 09:49