How To Get Ripped In A Month
Summary: Want to get that crisp and shredded look in under 30 days? Read this article and learn the effective ways on how to get ripped in a month!
Well, first, what do we mean by “ripped”? It is a term used to describe a muscle builder’s low body fat level and makes a well-defined and visible muscle striation and separation, but it is also relative to his/her bodyweight.
Having well defined muscles, a.k.a “ripped”, is what every gym buff desires and aims for. By being ripped, you can shoot up confidence through the roof and get more attention from the opposite sex -- becoming their eye candy. And because of your attractive physique, you can turn heads and people will always be thinking that you have just come out of a fitness magazine’s photo shoot.
But these will all remain a fantasy, at least if you won’t work hard enough your body. So to get started, check out below for ways on how to get ripped in a month.
How to Get Ripped in a month
Lift weights and up the intensity as your strength improves. Aim at four times of training days in a week and three muscle groups per session. It does not matter if you’d work out at home because you can do bodyweight training, including lunges, rows, shoulder presses, pull-ups, push-ups and crunches. Plus, pay attention to large muscle groups, including your chest, back, shoulders, arm and core, instead of just emphasizing on the biceps or abs.
Another tip includes exercising early, such as performing cardio between 5 am and 8 am and on an empty stomach to burn more fat while doubling your metabolic rate. Additionally, balance your workout and add both cardio and resistance training in your routine.
Take note: Spend at most 30 minutes on cardio and do it at high intensity. The same goes with weightlifting, but focus on explosive lifts.
Skip the junk foods, such as the sodas, chips and cookies most of the time. Eating junk foods increases the level of salt in the body, causing water retention.
[Your body only needs up to 2500 mg for proper metabolic function.]
Keep salt intake moderate and consider other spices, such as black pepper, ginger and garlic, or anything else you desire instead of salt. [Everything should be in moderation.]
Also, avoid a massive calorie cut at once. Do not be hard on yourself by starving your body right off the bat. Otherwise, your metabolism rate will slow down because your body is getting the wrong signal “It’s starving.” In this case, it will horde fat and use muscle for energy, leading to muscle breakdown. So if you’re cutting calories, reduce it gradually.
Limit alcohol consumption. If you cannot get rid of it, your body will turn off its fat burning capabilities. What happens is that your body is going to burn alcohol first and it becomes the body’s main energy substrate. In effect, when you’re body is burning off beers, the food you’re eating will go directly to the fat cells and it will result to a caloric surplus.
Consume more fiber. Just like water, it cleanses your colon, keeping digestion smooth, flushing out toxins and getting rid of excess water. For a start, you can consider including fresh, steamed (but not overcooked) vegetables as well as fruits, such as strawberries and blueberries in your diet. They have high levels of fiber and antioxidants that can help you lose fat and reduce your risk to disease, including cancer.
Consider intermittent fasting, which includes ditching breakfast and then fasting for 16 hours overnight.
[For years, intermittent fasting has proven its benefits for quick fat loss, especially when it comes to simultaneous muscle gains.]
Eat more protein “one of the most satiating among food groups” and it builds and repairs muscles. If you want to get ripped fast, up your protein intake to minimize muscle wastage due to too much cardio and feel fuller for a longer period of time.
There are many supplements that can help you build muscle and lose fat fast, but we’re not going to talk about them all, only a few important ones.
- Let’s start off with whey protein, which is the fastest-absorbing protein you can consume. It can get to your muscles fast, supplying it with the amino acids and energy it needs to gain muscle. It can also increase the supply of nitric oxide as well as improve blood flow, aiding in maintaining peak energy levels during training and recovery after it. For the cheapest protein powders, you can refer to this link.
- Following is casein protein, a slow-digesting type. Casein is a good supplement to combine with whey because it can supply your muscle with a steady source of protein and it digests slowly, supplying amino acids to your muscles for up to seven hours. Casein can improve muscle protein synthesis (anabolism), leading to muscle growth, and it keeps your muscle ramped up for hours even after workout, resulting to greater muscle growth.
- Another is branched-chain amino acids - BCAA (leucine, isoleucine and valine), the other most important protein for muscle growth.[For one, leucine stimulates protein synthesis and becomes an important energy source for the cells during workouts.] You’re recommended to take BCAAs before and after sessions for the best results.
How you think matters as much as working out, dieting and supplementing.Your mindset on bodybuilding is what get you started and eventually what will help you reach your goals. So if you’re thinking negatively if and when you’re not progressing fast, you might have the tendency to quit.
Just keep going. Prepare your mind to be in the zone all the time. Every session must be better than your last. [For some help, listen to music that keeps you pumped up!]
Building muscle isn’t as easy as 1-2-3, but it takes a lot of hard work and dedication on your part to achieve your goals. The equation isn’t all about working out or dieting. It cannot also be all about working out and supplementing. Being ripped fast should be a holistic approach, involving not only physical but also emotional aspects that you have to keep positive all the time.
Bottom line, you should push yourself harder and keep on going, regardless of any emotional setbacks (e.g. losing motivation…) you meet along the way. After all, as they say, “Rome wasn’t built in a day,” and all the more a great physique won’t be built in a day. You cannot achieve well-defined muscles overnight, but maybe a couple of months on these ways on how to get ripped in a month, depending on how well your body responds to the stresses and changes (through diet, workout and supplement) you are giving it.
If you want to learn more about losing weight fast, you can also refer to this article.
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