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Get Ripped Strong & Powerful in 2010 With the 300 Workout

I implemented the 300 workout into my weekly workout routine about 14 months ago and have achieved great results ever since. By following this routine, I have been able to significantly decrease my body fat percentage and significantly increase my lean muscles as well as get a lot stronger.

The 300 workout was first introduced to the general public in Men's Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totaling 300 reps in the following order.

1. Pull Ups - 25 Reps

2. 135 Pound (60 Kg) Deadlift - 50 Reps

3. Pushups - 50 Reps

4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps

5. Floor Wipers - 50 Reps

6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 Reps

7. Pull Ups - 25 Reps

This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!

Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.

1. Pull Ups - 25 Reps

Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.

2. 135 Pound (60 Kg) Deadlift - 50 Reps

Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.

3. Pushups - 50 Reps

Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muscles. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.

4. 24 Inch (0.6 Meter) Box Jumps - 50 Reps

In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.

5. Floor Wipers - 50 Reps

Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press. Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar. Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.

6. 35 Pound (15 Kg) Dumbell Clean & Press - 50 Reps

Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.

7. Pull Ups - 25 Reps

Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this. Prior to starting this workout, make sure you stretch and are well warmed up. Don't forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don't forget to time yourself so you have something to focus and improve upon the next time you do this workout.

Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt. For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.

Do you want to get ripped, burn fat and build muscle fast in as little as 90 days? Click on the link below for information on a step by step 90 day workout and nutritional program designed to get you ripped, strong and powerful and get you in the best shape of your life. This 90 day workout and nutritional program is packed with over 60 circuit training workouts that can be done in the gym or at home with very little equipment and is loaded with nutritional information in order to help you achieve that lean, athletic and healthy body.

http://newbodydimension.com/get-ripped/

Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.

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How to Get Ripped - 4 Rules Any Man Most Follow to Get Ripped Fast

1. Do workouts that build muscle and burn fat at the same time.

When you are trying to get ripped (which means building muscle while burning fat to display those ripped muscles) - It is best that you do not waste your time doing ONLY muscle building or fat burning workouts so...

Make sure you do workouts like circuit training, sledgehammer workouts, tire flip workouts, complexes, and hill sprints and...

You want to avoid cardio workouts (which do very little for fat burning anyway) and You want to avoid doing arm, chest, back, shoulder and leg muscle building workouts unless you want to make those certain parts of your body look better but...

You will not get ripped just by lifting weights unless you combine your weight training with some type of fat burning exercise and as an example of workout you can do to get ripped...

You can do 10 power cleans (using a weight about 70-to-80% of your max) and then immediately do 45 seconds of Jumping Jacks after that and you would repeat this cycle 4-to-8 times without stopping for a 10-to-20 minute workout that will build muscle and burn fat making you ripped.

2. Do intervals and take cardio out of your vocabulary

The difference between being ripped tomorrow or in 6 months is if you do intervals or cardio. Intervals are proven to be the best and fastest way to burn fat fast to get ripped so... Along with your muscle building and fat burning workouts...

Make sure to add some interval workouts also and do intervals about 3-to-4 times a week and only if you want to...

You can do some boring cardio on your days off but... Cardio workouts are really only effective for people who have just started a fat loss plan and even though you may lose up to 10 pounds or more real fast doing cardio at first...

In order to get more fat burning results so you can really get your body fat percentage low enough to reveal your ripped abs... You are going to have to do intervals or even tabata training to get ripped fast and unlike a 60-to-90 minute cardio workout...

Intervals only need to be done for 10-to-40 minutes to make you ripped all over.

3. You do not need to do Ab exercises to get ripped abs

In order to see your ripped abs - you just have to burn off enough belly fat by doing muscle building & fat burning workouts, intervals and eating right and...

Although doing crunches, sit-ups, hanging knee raises or any other Ab gimmicks helps you build ripped abs - It does not matter how many Ab exercises or workouts you do for ripped abs - you will only be able to see your ripped abs after you have burned off the fat with fat burning workouts and a good diet.

4. Eat right to get ripped

This simply means avoiding junk food, staying out of the snack foods isle and eating as many high quality foods as you can like oatmeal, fruits, vegetables, high protein meats, nuts and shakes and...

If you do not like the fat loss results you are getting then just cut back a little bit on how much high quality foods you are eating everyday and yes...

Every once in a while it is okay for you to cheat and have a snack but the closer you are to getting ripped means you have to cheat less and less on your diet plan to get the ripped body you want but truthfully...

If you keep your workouts intense and eat higher quality foods - you really should not have to worry too much about how many calories you are eating in order to get ripped.

Thru NowLoss.com Adrian Bryant has helped over 1 million people look better naked so...

If you really want a ripped body that women love - See this video: How to build muscle fast and Print out the How to get ripped fast in 50 days plan.

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How To Get Ripped Abs Fast

Top 7 Exercises For Getting Ripped (How To Burn Fat Now)

How to Get Cut - The Very Best Way to Get Ripped Abs!

If you've been seeking how to get cut, yet haven't been able to figure the solution then you've come to the right place. I wanted to get ripped abs, defined arms, and a chiseled chest for years. I'd go to the gym four to five times a week for hours on end and tried every supplement under the sun.

Do you know what the turning point in my six pack abs hunt was?

Oddly enough, it was poverty!

I had just finished my physical therapy from shoulder surgery and I didn't have the money to afford the best supplement to get ripped or any other fancy pills but I still wanted to get cut!

So I started off doing the normal stuff to build my body up to prepare for the challenges it would soon face. I'd go to the local park and do pull ups, dips, push-ups, sit ups and hanging leg raises three times a week.

After about a month of doing so, my body felt prepared to intensify my workouts so I started to add in more explosive exercises. I read that explosive and full body exercises with weight resistance required more energy to perform. More energy burned meant more fat burned in my eyes.

How to Get Cut Professional Athlete Style!

Instead of walking down to the park or jogging I took a page out of most boxers running style. They don't call it "running" they call it road work. Why? Because a simple jog is a lot more than just jogging. Being a former boxer, I recalled jogging for 2 minutes and then sprinting for 1 minute at full speed and repeating this process for a mile or two. We'd also add challenges to our work outs such as every 3 blocks ran we'd do 10 explosive push-ups.

It was these alterations to our get ripped workout that helped me lose belly fat and start to see definition in my abs, arms, calves and chest rather quickly.

Most people believe running to lose weight involves simply jogging a few miles. The way I see it, the lack of variation in staying at a jogging speed doesn't put the body into overdrive mode to start burning fat for energy.

Today, I still have to constantly vary my workouts so that my body is constantly being challenged. In my opinion this is the best way to get ripped. So while most people are trying to figure out only one answer to how to get ripped, I'm figuring out what variation to my workout should I do today to stay ripped!

Want to learn about other factors and methods I use to get ripped abs?

Check out my fat loss tips site: http://www.boxingtips.net/how-to-lose-belly-fat

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How to Get Ripped - Lean Body Workout

If you want to know how to get ripped fast, this lean body workout will provide the answer. In addition to this advanced workout program, you must follow a strict lean body diet plan, optimize your supplement strategy and get plenty of rest. When combined with a burning desire to transform your body and get ripped, the changes will be inevitable. Having said that, let's get right into this advanced lean body workout.

Ripped Body Workout Routine:

Get Ripped Workout Day 1:

-> Total body strength training, followed by 45-minutes of cardio. Focus is to improve overall strength, quickness and overall conditioning, while creating a significant post-workout spike in metabolism.

-> Perform 6 sets of 6 reps with 30-seconds of rest between working sets, for the following exercises:

- Wide grip pull-ups
- Incline dumbbell chest presses
- Deadlifts
- Dumbbell rear lunges
- Barbell squat cleans
- Barbell push-presses
- Seated calf raises
- One arm kettlebell swings
- Dumbbell side lunges

-> Next, proceed immediately to cardio workout: 25-minutes of treadmill running using random incline levels. Aim to increase running speed by 0.5 mph every 5-minutes.

Get Ripped Workout Day 2:

-> 60-minute cardio session to improve endurance and increase lactate threshold.

- Using treadmill or running outdoors, complete a 60-minute tempo run (make sure you're running at an uncomfortable pace throughout the entire session - if you can't make it 60-minutes, start with 30-minutes and work your way up gradually).

Get Ripped Workout Day 3:

-> Circuit training routine combined with plyometric training, to improve muscular endurance, facilitate explosive ability and boost metabolism for ultimate fat-burning. Complete 12 reps of the following exercises back to back, without rest:

- Barbell front squats
- Explosive incline push-ups (6-second eccentric/lowering phase, 1-second pause at bottom and explode on lifting/concentric phase)
- Single leg stability ball leg curls
- Upright rows using dumbbells
- Standing dumbbell shoulder presses
- Box jumps (remember to land as soft and quiet as possible)
- Weighted bench dips
- Split squat jumps (pause 3 seconds in bottom position, explode into the jump, alternating legs in the air, landing softly and slowly lowering back to bottom position)

-> After one circuit, rest 90-seconds, then perform two more circuits, for a total of three intense circuits.

Get Ripped Workout Day 4:

-> Take a rest day or do 30-minutes of light activity (basketball, yard work, cleaning, etc)

Get Ripped Workout Day 5:

-> Same as Day 1 (aim to increase weights used and/or running speed and incline levels; after 8 weeks or plateau, use same exercises but switch to less weight and moderate reps, for example - 3 sets of 12 reps)

Get Ripped Workout Day 6:

-> Same as Day 2 (progression is key - try to improve slightly each and every workout to keep the lean body results coming)

Get Ripped Workout Day 7:

-> Same as Day 3 (change the order of your exercises so that each workout has you starting and ending with a different movement)

After completing one week of this lean body workout, you'll know how to get ripped once and for all. Please consult a professional if you are unsure of proper form, technique or have general questions about any element of this workout routine.

Dr. Brad Campbell, CFT, PharmD, is a lean body expert who's helped transform thousands of people around the world. He recommends the following resources to get ripped quickly:

Get Ripped Fast TopFatLossTrainer's lean body workout and diet plans.

Lean Body Workout for a ripped body.

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How to Create Your Own Workout Programs to Get Ripped

Do you want to have a good workout programs that will deliver the best result for you? there are two ways to do that, first is by getting a personal trainer to create it for you, while the other one is create it by yourself. And I think that creating it yourself is more effective than having a personal trainer create it for you. Why?

Because, if you create it yourself. You can adjust the exercises and set to suit your body fitness level. While if a personal trainer create it for you, chances are that he doesn't adjust the programs to suit your personal needs. He just give it to you and say "This is a good program". Don't be fooled by those kinds of personal trainer, they only want to get your money without giving you anything useful.

And if you create it yourself, you can minimize your daily cost too. Because not everyone can afford a personal trainer. Yet there are many people who achieve great fitness level with constructing their own workout programs, such as a police or marine.

So why most people don't construct their own workout programs? Because they don't know how to do it. They only have the willingness to do a program. They can't construct a program because their lack of knowledge. Pity. Because if they have the knowledge, they can build awesome fitness level while minimizing their daily cost.

Constructing your own workout program is not as hard as many people thinks, all we need is proper knowledge and the willingness to learn from others.

Click here to learn more about creating your own workout programs

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