Make serious muscle gains. Download my free THT training package.
THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE
3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂
Do you doubt your ability to get shredded abs? Don’t. I promise you can do this.
I used to be the typically skinny-fat guy. No muscle and a fat gut (over 20% body fat). Now I’m the opposite – muscular with ripped abs. I know what I’m talking about here.
If you’ve ever failed in the past…read these 5 quick points and see where you went wrong. Some of these factors are not what you are expecting. Let’s do it.
(1) GIVE UP: SUGAR
WHY? Apart from it bring unhealthy, nothing will drive your insulin levels up like sugar. Insulin is the storage hormone. Even if your daily Calories were the same for the day, if your sugar intake is higher, a higher percentage of those calories will be stored as fat.
While calories are king, hormones are a very close second. Hormones dictate what your body actually does with those calories. Insulin is not a bodybuilder’s enemy, but chronically elevated insulin levels are. By reducing total carbs, bringing sugar to virtually zero, and making the carbs that you do eat be the kind that are “real” and slow-releasing, you can “open the gates” to your fat stores and burn it for energy.
Also, remember that the taste of “sweet” sets off the addictive mechanism in your brain and it drives your appetite up. You’ll just want to eat more and more. (Remember you can “cheat clean” with protein ice cream, cookie dough, ‘buff bars’ and more with my Buff Baking recipes).
(2) GIVE UP: YOUR CRAPPY SELF-IMAGE
WHY? You can never become more than your self-image dictates.
“You are boxed in by the boundary conditions of your own thinking”.
If you can’t see and accept yourself as someone who is shredded, you can never become a person that is shredded. You first need to get to a place of mental acceptance that this is who you are.
If you can’t do this, you will end up sabotaging your own efforts as your actions will eventually fall in line with your own “subconscious self-image blueprint”. We are creating self-fulfilling prophecies all the time.
Tell yourself all the time, “I’m ripped” – even when the mirror denies it. Visualize it until it feels real to you. (Amazing book on this topic – Psycho-Cybernetics US | UK link)
(3) GIVE UP: ALCOHOL
WHY? Ok, you don’t have to give it up completely, but there’s 7 Calories per gram of alcohol. You can really ruin your chances of being shredded by drinking regularly.
Plus, you know that you might end up eating crap at the end of the night on the way home, or the next day when you’re hungover. I don’t drink when cutting; it’s just not worth it. However, I stay pretty lean all year, so it only takes me 3 weeks or so to hit my target body fat %.
By the way, the best way to drink when on a diet (to get the most alcohol for the least amount of calories) is a spirit mixed with a diet drink. Vodka and diet coke for example.
NOTE: I have also made a list of the top 20 foods to eat to get ripped. You’ll find it extremely helpful in your quest to get shredded. If you would like access to the full list for free, just type in your email below. The info you need will appear immediately after you enter your email (no spam, no BS). Enjoy…
Thanks! Here's what you wanted. Enjoy...
(4) GIVE UP: HATING THE PROCESS. START TO LOVE THE JOURNEY
WHY? You don’t like it because you are focused on what you are NOT getting – more food, tastier food.
You need to flip this and put your mental focus on what you are GETTING, not what you are GIVING UP.
And here’s a great way to do it: When you calories are under maintenance and you’re keeping up your high-intensity training sessions, remember this…
YOU WILL BE LEANER EACH AND EVERY MORNING WHEN YOU WAKE UP.
Yep. Every single morning.
While building muscle is a slower process, fat-loss is actually quite quick when you do things right. You have the mathematical certainty that when you wake up each morning, you will be a little leaner than you were yesterday morning – how cool is that? This certainty will keep you going when dieting. Never forget it.
Download my totally free 3-day and 5-day/wk high-intensity THT workouts for the best gains of your life!
(5) GIVE UP: EATING ABOVE MAINTENANCE
WHY? Because you have to. Look, I know it’s obvious, but when I ask people who are cutting how many calories they’re on, most of the time I get, “Uh, I dunno”.
Yeah, good luck with that. Even if you are eating clean. Fact is, most people are eating more than they think. Consider this…
You can’t just scoop out food and eat it. You need a good set of kitchen scales (UK link), weigh your food and get precise! This is powerful because when you do, you can have real certainty that you ARE getting shredded with no guesswork. No more need to wonder why you didn’t lose any fat this week.
By the way, I know this can be a pain in the butt and a tedious task, especially if you are new to it – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Get Totally Shredded Fast
Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.
Buff Baking Anabolic Cookbook
Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.
Advanced T.H.T. Training
A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.
Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
The Arm Blast Experiment
Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.
Chest Blast Workout
3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.
The Leg Blast Workout
An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.
HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)
I love the list but I can’t give up alcohol at the weekends. I need to de-stress lol
I’m 38yrs old male, 5ft 6″, 150lbs. I started working out back in Oct 2015 at home with free weights, cardio, boxing… I can’t gain weight pass 155lbs, I go from 148-155lbs? I can lift 170lbs on flat bench, I’m doing everythg I read on to gain mass? I have gotten more solid, stronger, better shape, but not gaining muscle like I want to. I’m trying to get up to 160-165lbs or 155lbs but get more muscle? I changed my way of eating, routine workouts from heavy to cardio, on a 5 day split? Any ideas out there on what I mite be doing wrong?
@Trod. The cardio isn’t helping if you are trying to add maximum mass. I also don’t know if you are using the best exercises, rep ranges, training frequency. All of this is covered and explained in my free THT workout. I highly suggest you scroll up, download and get started today, buddy.
Thanks for this holistic list Mark!
I have a question concerning insulin secretion but could not find a concise answer so far:
Compared to sugar, proteins do induce similar insulin spikes but obviously do not lead to fat storage. Why is that?
And is there any scientific literature establishing a possible link between continuous high protein intake and diabetes?
Many thanks for your opinion on these two questions.
@Andreas. Hey buddy. Protein does create an insulin response, but it is not as pronounced as carbohydrate, especially the higher glycemic ones. Moreover, when you train and eat high protein, the insulin (albeit at controlled levels) is a welcome thing as it helps shuttle amino acids to muscle tissue.