Being ripped is becoming one of the most common goals of people who are approaching trainers for help. Being ripped does not necessarily mean you will be full of muscles. It is a common misconception that people think.
In reality, being ripped has something to do with your body fat percentage. It is not the same with every individual, it will greatly depend on your height, age, weight and your lifestyle.
Last update on 2017-09-05 PST - Details
Ripped Myth Busted
A myth about getting ripped that you must not believe is that you have to have a gym membership in order to achieve it.Well, this guide is here to tell you that you don’t. You only need two things to get ripped – Discipline and Determination.
So, you think you have that? Then go on and follow the guide in this article and get ready to enjoy a better version of you in just four weeks.
Before answer question how to get ripped in 30 days at home, you have to be armed of the basics. A good getting ripped journey comprises of two things: Training and nutrition.
In both training and nutrition, you will be given a detailed guide that you can follow until your 30th day.But first things first, in your training, you have to remember that you don’t have to go to the gym, you can do it at home.
If you don’t have barbells that you need at home, you can opt for alternatives like a gallon bottle with water as a replacement.
Next, for your nutrition, choices will be given to you so you can choose what you want to eat for the day. You’ll have enough choice to make it rotate during the 30 days.
You can eat what you want, as long as it is recommended in the table provided. You can rotate the meals but you have to make sure to not eat the same thing for more than 2 days in a row.
Track It
This is a bonus tip, before you begin find a way to track your progress, may it be digital or handwritten. Because you won’t be able to know if you are progressing if you don’t track it.
Before your first day, record your weight and fat percentage. You can even take a photo of your starting self.
Track what you do daily, to make you feel more motivated. At the end of 30 days, you’ll be surprised how much change you’ll see.
Workout Plan To Get Ripped In 30 Days At Home
Workout Plan To Get Ripped | ||
|---|---|---|
DAY 1 (Chest) | Regular Push Ups | 4 sets 15 reps |
Diamond Push Ups | 4 sets 5 reps | |
Incline Push Ups | 4 sets 10 reps | |
Arching Push Ups | 4 sets 10 reps | |
Decline Push Ups | 4 sets 10 reps | |
Clap Push Ups | 4 sets 10 reps | |
Weighted Push Up | 4 sets 10 reps | |
DAY 2 (Back) | Reverse Snow Angels | 3 sets 10 reps |
Dolphin Kick | 3 sets 10 reps | |
Superman | 3 sets 10 reps | |
Hip Hinge | 3 sets 10 reps | |
Nose and Toes Against the Wall | 3 sets 10 reps | |
Atomic Burpees | 3 sets 10 reps | |
Workout Plan To Get Ripped | ||
|---|---|---|
Day 3 (Arms) | Diamond Push Ups | 4 sets 10 reps |
Dip (use two sturdy chairs) | 4 sets 10 reps | |
Plank Ups | 4 sets 10 reps | |
Regular Push Ups | 4 sets 10 reps | |
Lateral Plank Walks | 4 sets 10 reps | |
Clap Push Ups | 4 sets 10 reps | |
Day 4 (Legs) | Squat Jump | 3 sets 10 reps |
Side Lunge | 3 sets 10 reps | |
Scissor Box Jump | 3 sets 10 reps | |
Single Leg-Hip Raise | 3 sets 10 reps | |
Alternating Drop Lungs | 3 sets 10 reps | |
Burpees With Pushup | 3 sets 10 reps | |
The table above is divided into four days. In 30 days, you get four weeks, be sure to delegate the plan in the table for each week.
Follow this guide:
- Monday – Follow workout for Day 1
- Tuesday – Follow workout for Day 2
- Wednesday – No workout today, but make sure to squeeze in a 30-minute cardio within the day.
- Thursday – Follow workout for Day 3
- Friday – No workout today, but warm up and tense each muscle group for 20 seconds each. Squeeze your thighs, chest, biceps etc.
- Saturday – Follow workout for Day 4
- Sunday – Rest
Our guide is just a suggestion, you can move and adjust it according to your lifestyle and schedule, but you have to make sure that you complete the 4-day-workout every week and remember to take 1 day of rest every week. This, coupled with a balanced diet is your path to being ripped.
What To Eat To Get Ripped?
In this section, the food you can eat and those that will not be helping you while trying to get ripped will be discussed. Before going to the meal plan choices that will be provided for you, first, take a look at this list of foods that you should not be eating so you can get ripped fast.
10 Foods To Avoid To Get Ripped
1. Dressings & Sauces
If you want to add flavor to your food, a good alternative is balsamic vinegar or apple cider. Dressings and sauces are usually high in simple sugar and saturated fat.
2. Juices
Juice is not really a bad thing, but when you are trying to get ripped, then juice becomes a culprit. They contain fiber that makes you feel hungry more often, so stick to your fresh fruits.
3. Mixed meat
When you eat meat, you have to make sure you buy lean meat. Mixed meat won’t do you good because these are usually leftover meat that are processed and made with preservatives and extenders.
4. Glazed Nut and Cocktail Nuts
The meal plan that will be provided for you below has nuts in them. You have to make sure you choose raw nuts. Stay away from glazed, salted and roasted nuts if you can. The good fats that you are after is only found in raw nuts.
5. Sports Drinks
Sports drinks may be your alternative for stopping sodas, but you have to understand that sports drinks contain as much sugar in them as sodas, sometimes even more. Add to that the fact that these drinks do not keep you full at any length of time.
6. Canned fruits
If you think canned fruits are good for you because you are trying to get ripped, then you should think twice. If it is canned, then it would have syrups that will help it stay fresh inside the can, these syrups are bad for your diet and may keep you from getting ripped.
7. Dried Fruits
When you are trying to get ripped, what you have to remember is that you have to be consuming food that are fresh or even close to the state from where they were butchered or picked.
Needless to say, dried food does not make the cut, it’s far from the time when it got picked and it had long lost the good stuff that you need that you’ll get from fresh fruits.
8. Meal replacement shakes
While getting ripped, you will want to stay with whole foods. Meal replacement shakes may give you the protein and calories that you need but it won’t keep you full longer that whole foods can.
9. Instant or Flavored Oatmeal
Oatmeal is a good source of healthy carbohydrates, it will keep you full for hour hours after consuming it. But you have to remember to keep away from instant and flavored one, as these often are infused with too much sugar that is not good for your diet.
10. Processed Food
Needless to say, processed food is one kind of food you have to stay away from, no matter what you are trying to achieve. Processed food does not fall into any good diets.
Foods To Eat To Get Ripped
In planning your meals while trying to get ripped, there are some golden rules that you have to remember, if you follow them, then, you are moving closer to your goals.
- Calorie Adjustments
You can look for calorie calculators online to compute this properly or you can ask a trainer at your local gym. Once you get your recommended daily calorie intake, subtract 400 from it and that will be your daily goal for getting ripped.
- Meal Frequency
The typical meal frequency for every diet is at least every three – four hours. If within an hour of eating you feel hungry already, then you have to change the food you eat.
The rule is to not eat too much at one time that it makes you uncomfortable, but to not eat too little that you’ll get hungry before your next meal.
Remember that if you are on a diet and you always feel hungry, you will only deprive yourself making you crave more.
The next time you eat, you will eat more than what you intend to because of the cravings you suppressed. So, a balanced diet without starving yourself is the key.
- Nutrition Over Training
While supplementing your diet with proper training and workout is the most traditional way to get ripped, you have to remember that nutrition is more important.
It won’t matter if you work out religiously, but if you don’t eat healthy, then you will still hit roadblocks before you reach your goal.
Suggested Get Ripped Meal Plan
One reason why diet don’t usually stick with most people is that they feel restrained and craved. So, what we will do here is that you will be given food choices that are divided to the meals you will need to have during the day.
You can choose which one you want as long as you are on the correct meal. This will ensure that you can get the proper nutrition that you need while having a choice about what you want to eat.
This means less cravings, more discipline and a ripped you in 30 days.
Get Ripped Meal Plan | ||
|---|---|---|
Breakfast Choices | 2 eggs and 1 toast | Bagel and Cream Cheese |
Yogurt, berries and almonds | Baked Sweet potato and sausage | |
Waffles and Bananas | Cottage cheese and Pineapple | |
English muffin of toast | Egg White Breakfast wrap | |
Oatmeal with Apples and Pecans | Cheerios with bananas or berries | |
Lunch Choices | Hummus and vegetable pita | Chicken Salad with avocado and mango |
Seared Tuna Salad | Turkey and avocado wrap | |
Veggie wrap | Mexican Pizza | |
Grilled Sirloin Salad | Chickpea burgers | |
Salmon and Blueberry salad | Grilled Veggie salad | |
Get Ripped Meal Plan | ||
|---|---|---|
Snack Choices | Protein bar | Hard boiled egg with apple |
Pop chips and cottage cheese | Apple berry banana smoothie | |
Hummus and vegies | Baked corn chips and salsa | |
Turkey Jerky | Mozzarella cheese and pear | |
Almonds and orange | Sunflower seeds and watermelon | |
Dinner Choices | Roasted Salmon | Nut-encrusted chicken breasts |
Turkey Kebabs | Honey lemon marinated chicken breasts | |
Mahi Mahi Tacos | Zesty Shrimp Veracruzana | |
Black Bean Chili | Mixed vegetable pizza | |
Chicken Satey | BBQ Chicken and black bean burrito | |
Conclusion
There you have it. I hope this detailed guide was able to give you what you need from day 1 to your 30th day of training. Remember, this 30-day guide does not mean you can go back to your old bad habits of eating with no exercise.
The main goal of this guide is to prompt you into a good lifestyle change. Once you finish these 30 days, you’ll be surprised at how adept you will be in making the right choices regarding your body, making it easy to maintain what you have achieved.
If you want to know more about journey to get ripped, you can read the story of Dwayne Johnson.