GET RIPPED challenge #3: DON'T BE A WIENER

CONGRATULATIONS!!!!!!!  

You've been following the GET RIPPED program for a couple weeks now, and you've met the first two CHALLENGES:

1.) Stop eating something bad, start eating something good.
2.) Start doing one exercise on a regular basis.

Now it's time to focus on the MOST IMPORTANT part of the Essential Triangle of Getting Ripped:  NOT BEING A WIENER. 

"...but I don't think I'm being a wiener...how do I know for sure????????"

There are many ways to answer this question, but for now let's use this simple guideline:

Anytime you do something that you know is bad for you, 

or don't do something that you know is good for you, 

YOU ARE BEING A WIENER.

Here's an example from my personal life:

Until I founded the GET RIPPED system, I never used to floss...even though I KNEW that I should!  The few times that I did try doing it, my gums bled!  Plus, I never could figure out how to hold the floss and get it in between all my teeth and stuff.

BUT THEN I DECIDED TO QUIT BEING SUCH A WIENER ABOUT IT.

I just kept trying, and the more I did it, the better I got at it, and you know what else?  My gums don't bleed anymore either!  Now it's part of my daily routine, and that's good because ORAL HYGIENE is an important part of GETTING RIPPED! 

Your third GET RIPPED CHALLENGE is not to stop being a wiener.  That's way too hard to do all at once.  To tell you the truth, I myself am still more of a wiener than I would care to admit.  In fact, NONE of us will EVER be 100% non-wiener.  The best we can hope for is to be LESS of a wiener today than we were yesterday.  This takes hard work, and it also takes a hard look in the mirror.  So HERE is your THIRD GET RIPPED CHALLENGE:

Make a list of the things you do that you know are bad for you (a.k.a. bad habits)

and

Make a list of the things that are good for you that you could do (a.k.a. good habits)

Examples of BAD HABITS:  Drinking, Smoking, Doing Drugs, Fighting, Nail Biting, Nose Picking, Watching Too Much TV, Texting While Driving, Getting Angry About Dumb Stuff, Eating Bad, Bragging, Gossiping, Procrastinating, Complaining, Spending Money On Dumb Stuff, etc.

Examples of GOOD HABITS:  Eating Right, Exercising, Spending Time With Your Family, Reading Books, Getting Chores Done, Saving Money, Being Interested In Others, Paying Attention To The News, Being Polite To Strangers, Being Creative, Being Active, Thinking, Learning, Flossing, etc.

...I'm not even saying you have to STOP all your bad habits and START a bunch of good habits, all you gotta do for now is WRITE 'EM DOWN!

IS THAT SO HARD???????  ARE YOU GONNA GIVE UP, OR ARE YOU GONNA GET RIPPED????

Exercise Spotlight: PUSH-UPS

Any movie about joining the army always shows people doing lots of PUSH-UPS.  There's a good reason for this:  Armies want their soldiers to GET RIPPED!  But you don't need to join the army to GET RESULTS from doing Psh.U.s, you can do them right in the comfort of your own home, or pretty much anywhere there's floor or ground!  Here's what you do:

Start out ALL THE WAY DOWN (Step 1), with your hands at the same level as your shoulders, but a maybe little bit farther apart.  Then just unbend your arms until you are ALL THE WAY UP (Step 2)!  Then go ALL THE WAY back down and start over.

As you can see, it's important to keep your back and your whole body STRAIGHT.  And even though it's tempting to lay down and take a little break in between reps, you're only going to get ripped if your hands and feet are the ONLY things that touch the floor when you go down.

So far, I can do 20 reps without stopping.  Bruce Lee could do 100. But the REAL question is...

HOW MANY CAN YOU DO??  GO FIND OUT!!!!!!!!!!

Exercise Spotlight: SIT-UPS

SIT-UPS are a really important part of GETTING RIPPED, because they help to make your middle part stronger.  There's lots of exercises for your middle part AND arms, or for your middle part AND legs.  But since the arms and legs are connected to it, a lot of times the middle part is just getting their left-over exercise.  That's why there's S.U.s.

SIT-UPS are the ONLY exercise that focuses on JUST the middle part.

".....But I don't have anybody to hold my feet!  Now I'll NEVER get ripped!"

Don't worry, all you loners out there!  That's why I invented

The Muscle Buddy can't be found in stores, but it's super easy to make.  I used wood for the parts, and screws to hold it together (email me if you need help).  You just slide the flat part under a door (or something else heavy, but make sure it's not gonna fall over on you, you can't get ripped if you're dead), stick your toes in the gap on the other end, and BANG OUT SOME REPS!!!!  Here's what it looks like:

Start out with your shoulders and back FLAT on the floor (Step 1), then just SIT UP (Step 2)!  Then slowly lower yourself ALL THE WAY back down until your back is FLAT on the floor again.  Then repeat!  Don't forget to breathe!  In or out on the way up, out or in on the way down.

One thing to look out for with S.U.s:

If you've got your hands behind your head, you're using your arms to help pull your body up into the sitting position.  Instead, just keep your hands next to but not touching your ears, as if you were holding an imaginary pair of large ear-muffs there.  That way, you are ONLY exercising your middle part.

For now, I can do about 15 of these in a row.  I'm trying to push my limit gradually, because there's a lot of important stuff in your middle part and I don't want to mess anything up by overdoing it.

SO WHAT ARE YOU WAITING FOR???  GO TRY SOME S.U.s RIGHT NOW!!!!!!!!

Exercise Spotlight: CHIN-UPS and PULL-UPS

By now you're probably thinking,

"I love the GET RIPPED system, but I'm not used to getting this much quality for FREE!  When can I start SPENDING MONEY??"

Well, here's something you can go out and buy from your local sports and/or fitness store:

  A CHIN-UP BAR

They're about $20, and you can install them in pretty much any door frame with a drill and a screwdriver.
Jenna, my super-awesome fiance, let me install mine in the doorway to our kitchen.  I spend a lot of time in or near the kitchen, and every once in a while when I go by, all I have to do is reach up, grab the bar, and BANG OUT A FEW REPS.  Here's what it looks like:

As you can see, CHIN-UPs are a two-step exercise.  Start out ALL THE WAY DOWN at the bottom (Step 1), then just pull yourself up until your chin's higher than the bar (Step 2).  Then lower yourself ALL THE WAY back down to the bottom and start over.  You might have to bend your knees to keep your feet off the floor, but try not to kick your legs around to help push you up.  This is an arms and middle-part exercise ONLY.


Chin-up bars also work for doing PULL-UPS.  C.U.s are when you grab the bar underhand, like in the diagram above.  P.U.s are when you grab the bar overhand, with your palms facing away from you, and are way harder.

RIPPED TIP:  During C.U.s and P.U.s, you might get distracted and forget to breathe. This is bad.  To help you remember, try taking one breath for each rep.  I breathe IN on the way UP, and OUT on the way DOWN, cause that's what feels normal to me.

When I first got the bar, I could do maybe 5 C.U.s and only 2 P.U.s.  Now, just a couple months later, I can do 10 C.U.s and 9 P.U.s.  If you look to the left, that's where I'll be keeping track of my MAX REPS.  Expect those numbers to KEEP GOING UP!

...and THAT'S what GETTING RIPPED is all about: Personal Improvement and PUSHING YOUR LIMITS! As long as you can do MORE REPS now than you could before, you're moving in the RIGHT DIRECTION!

GET RIPPED challenge #2: EXERCISE

...after a week out of commission due to a minor setback, GET RIPPED is BACK, and BETTER THAN EVER!!!!!

The next corner of the ESSENTIAL TRIANGLE OF GETTING RIPPED is EXERCISE.  Exercise is important because it makes your muscles STRONGER. Muscles are found in three major places:

The GET RIPPED system targets these three areas with specialized exercises.  Here's just a few:

CHIN-UPS - arms, middle part

PULL-UPS - arms, middle part

PUSH-UPS - arms, middle part

SIT-UPS - middle part

JUMP-ROPING - arms, legs, middle part

BIKE-RIDING- legs, arms, middle part

RUNNING - legs, middle part

You might have heard of some of these exercises before.  That's because they are well-known for GETTING RESULTS.

Your GET RIPPED CHALLENGE is to start doing one of these exercises, once a day.  

For C.U.s, P.U.s, Psh.U.s, or S.U.s, keep track of your REPS (a Fitness Industry term for how many times you do something).  Start out by seeing how many you can do in a row before you get all tired and have to stop.  This is called your LIMIT.  Your limit will probably be SO BIG that you can't even reach it every time.  But if you STICK WITH IT long enough, eventually you'll be able to reach your limit every day.  When that happens, it's time to try for even MORE reps, making your limit even BIGGER!  This is the GET-RIPPED PERSONAL IMPROVEMENT practice known as PUSHING YOUR LIMITS!

For J.R., keep track of how much time you can keep it up at a medium-to-fast pace, and then try to PUSH YOUR LIMIT by eventually increasing that time.

For B.R. and R., your limit could either be measured in time or distance.  You could see how far you can go in a set amount of time, OR you could see how long it takes you to go a set distance.  Either way, you still get the chance to PUSH YOUR LIMITS!!!!!!!!!!!


Keep in mind that PUSHING YOUR LIMITS takes time, so BE PATIENT and DON'T get discouraged!

ONE EXERCISE, ONCE A DAY.  DO YOU THINK YOU CAN HANDLE THE CHALLENGE?????  DO YOU THINK YOU GOT WHAT IT TAKES TO GET RIPPED?!???!!!?!?!?!??!!!?

LET'S SEE WHAT YOU'RE MADE OF!!!!!!!!!!!!!!!!!

GET RIPPED challenge #1: EATING RIGHT

Now for some boring details:  AS YOU KNOW, food's important cause it helps your body do two things:

1.  It helps you GO, like how a car can't go without gas.  Food is what we need so we have the ENERGY to do all the stuff we want, like walk around, or talk to someone, or eat something, or ESPECIALLY to do the GET RIPPED program!

2.  It gives you the stuff that your body is built out of.  I don't want to get too "into" this, but it has to do with science.  You can look it up.  Basically though, your body picks through all the food you eat, takes the stuff it likes, and makes it part of you.

 GREAT!!  So does that mean I CAN EAT WHATEVER I WANT?????!!!!!!!!!!!!!!!

The answer is, "nope"!  Here's why:  If there's not enough good stuff in the food you eat, your body will be weaker and it will have to use bad stuff to make you.

....You've heard that one before, right?

You Are What You Eat

Well, it's TRUE.  And if you don't believe that, just think about FAT.

ANYways, that's enough boring details for now.  Here's your FIRST GET RIPPED CHALLENGE:

STOP EATING THE WORST THING THAT YOU EAT.

Most people have something that, after they eat it, feel pretty bad about themselves because they know it is SO bad for them.  These are called GUILTY PLEASURES.  For me, it was THIS:

...this stuff will NOT get you ripped!  I didn't eat it ALL that often, maybe every other week or so, but I was never proud when I did.  And if you're doing something you're not proud of, you're losing RESPECT for yourself!  So I decided that I could LIVE WITHOUT IT.  Now YOU gotta decide what YOU can live without.

So, that's the first part of the CHALLENGE.  The next thing you gotta do is

START EATING SOMETHING THAT YOU KNOW IS GOOD FOR YOU

...Well, I started eating

and I don't know why it took me so long.  I guess I was afraid to try 'em cause I thought they were WEIRD.  Turns out, they're juicy, sweet, taste good, and will GET YOU RIPPED!!!  So now YOU gotta figure out something NEW and GOOD for YOU to start eating!

SO DO YOU THINK YOU'RE UP TO THE CHALLENGE?????  DO YOU THINK YOU GOT WHAT IT TAKES TO GET RIPPED??????????   

Only TIME will tell!

Ok, I gotta go walk the dog now so that's all, see ya next time.

so what is GET RIPPED all about????????

GET RIPPED is a program based on PERSONAL IMPROVEMENT.  It focuses on three CORE AREAS:

1. Eating right
2. Exercising
3. Not being such a wiener

All three are essential, and form the ESSENTIAL TRIANGLE OF GETTING RIPPED:

You might wonder why eating right and exercising are on the bottom, while not being a wiener is on top.  This is because not being a wiener is the hardest one to do, but it's a lot easier if you're eating right and exercising.  So those two are on the bottom because they form the FOUNDATION for not being a wiener.  HOWEVER, not being a wiener also means that you're able to be better about eating right and exercising.  In fact, doing each of these things HELPS you to do the other two, and each thing in turn DEPENDS on the other two.  If you aren't doing one of them, you no longer have a triangle, and you know what that means?  IT MEANS YOU CAN'T GET RIPPED.

Also, as part of the program, you’ll be able to track your progress in each area and see your life improve before your very eyes!

ARE YOU READY TO GET STARTED???????????

Stay tuned for more info about each of these areas that will help you GET RIPPED!!!!!!!!!!!

Welcome to the GET RIPPED system!

Do you want to GET RIPPED, but don’t know how?  Well I got RIPPED all on my own, and if you follow my simple plan, SO CAN YOU! 

You’re probably already asking yourself what makes me such an expert in the field of getting ripped.  Well here’s the proof:

Pretty much my whole life I’ve been a scrawny little twerp as you can see in that first picture which was taken recently (or was it when I was 12?).  But then I developed the ground-breaking GET RIPPED system, and as you can see I am now TOTALLY RIPPED!  But even though I reached my goal of becoming a mega-ripped muscle stud, I am going to keep using the GET RIPPED system, because

GET RIPPED IS NOT FOR QUITTERS!!!!!!!!!

So that means I’m going to get EVEN MORE RIPPED, and you’ll be able to see it all happen right here on http://get-ripped-system.blogspot.com!

TURBO-CHARGE YOUR LIFE INTO OVERDRIVE!!

There’s a lot of things out there to help people get ripped, like DVDs and Bowflex machines, so what makes the GET RIPPED system so much better?  Two things:

1.  The GET RIPPED system is ABSOLUTELY FREE! 

You don’t have to buy a DVD or go into debt for a Bowflex, all you have to do is read this blog!  You may want to buy a couple cheap things to help you exercise, but it's up to you.

2.  GET RIPPED is the ONLY system with the GET RIPPED GUARANTEE!

I GUARANTEE that for as long as you’re using the GET RIPPED system, you will continue to experience POSITIVE IMPROVEMENTS in your health, body, and life!  That means every day you’re on the GET RIPPED program, you’ll be STRONGER, HEALTHIER, and HAPPIER than ever!

SO WHAT ARE YOU WAITING FOR????????  THE ONLY THING STANDING IN THE WAY OF A TOTALLY RIPPED BODY IS YOU!!!!!!!  SAY YES TO THE GET RIPPED SYSTEM AND START GETTING RIPPED TODAY!