Do you want to be dialed in two weeks to look your best for the next high school reunion, or that week in Cancun, or just because you’re tired of being the skinny guy at the office? Do not despair. It’s possible to be ripped in two weeks, but it’s going to take a lot of discipline, a lot of attention to your diet, and most importantly, a basic understanding of the body type you already have, to achieve your goals.
If you exercise regularly and look big but lack muscle definition, you’ll need to pay more attention to your diet to get lean in two weeks. If you’re a skinny person with a lot of lean muscle but no bulk, you’ll need to pay more attention to muscle-building exercises to achieve a definition in two weeks. Don’t try to split your focus, because you will achieve the desired results at a much slower rate.
For bulky people who lack definition, you need to continue to build muscle, but lose the fat that is on or around those muscles. To achieve this fat loss, eat natural foods. Many times, in an effort to ingest as much protein as possible, bodybuilders and fitness enthusiasts will opt for protein bars, supplements, and shakes. Unfortunately, many of these synthetically enhanced complementary foods are difficult to digest. The body eliminates them or stores them as fat, since it cannot break them down any other way. Instead of helping you build muscle, they just accumulate like garbage around your body. Eat the caloric equivalent of ten times your body weight. All of your carbohydrates should come from fruits and vegetables and you should eat the same amount of protein as carbohydrates. Eat natural forms of fat (i.e. nuts, avocado, flax oil, and olive oil) and avoid liquid carbohydrate drinks except during your workout.
Skinny people who want to get cut in two weeks should focus on their actual training. Focus on exercises that target as many muscle groups as possible at the same time, such as squats. Look for exercises, with free weights, that use the whole body. When you train, keep your workout to 45 minutes or less and focus on doing 1-2 forced reps. Break up your training so that you’ve hit all the muscle groups every three days and follow up with compound exercises. Your goal is to get stronger and stronger every week. 5% stronger after two weeks is a good place to start.
If you can follow these basic changes in the way you eat and exercise, no matter your body type, you’ll be lean in two weeks. You’ll look and feel your best, impress whoever you want, and have a little more to brag about at the office.
