Are you tired of your fat-infested body? It’s high time that you lose the extra calories and aim for a newer, slimmer, and better physique! Learning the sure process of how to get ripped in a month is not all about shedding off those fats; it is also about achieving a well-define and healthy body.
While some people can lose weight and build muscles easily, there are some who need to exert a lot of effort and time to get the expected result. Well, not anymore!
If you are wondering how to get ripped in just a short span of time, then you have clicked the right content. This article will provide you a detailed guide on how you can achieve that toned and healthy body. Here are five important things you need to consider, namely principles, meal plan, and detailed workout plan.
#1 Principles on How to Get Ripped in 30 Days
- Health Status
First on the list that you need to check beforehand is your health status. I’ve read a lot of articles telling people how discipline or food menu should be addressed first, but I would say that health status should be the top priority. No matter how effective your routine is, how healthy your meals are, if your body can’t handle the pressure brought by the activity, then you are just wasting your time.
- Proper Diet
Before you even think of the food and drinks that you will consume to get ripped instantly, you need to know the kind of diet that is best suited to you. Each person has recommended diet plan depending on the needed nutrients and minerals.
A lot of weight loss programs are available on the web, but the secret on how to get ripped in a month relies on muscle building rather than calorie burning. Some of the things that you need to include in your diet are protein, carbohydrate, good fats, and fiber among others.
- Accurate Workout
If you don’t like the idea of getting yourself sweat a lot, then you can forget about getting ripped. If you want that body, you need to work for it. An excellent workout combination on how to get ripped in a month is cardio exercise and weight lifting.
Cardio exercises are proven to be beneficial when it comes to fat burning. Below is a table of cardio workout routine for fat loss and the estimated calories per hour:
Cardio Workout for Fat Loss | |
|---|---|
The Workout | Calories Burned Per Hour |
Jumping Rope | 1000 Calories |
Cycling | 600 Calories |
Running | 550-600 Calories |
Freestyle Swimming | 800 Calories (fast), 550 Calories (slow) |
Jogging | 300-400 Calories |
Your chosen cardio workout has to be paired with a weight lifting session. Weight lifting is an excellent routine to build more muscles. The strain and force applied on your muscles (through lifting heavy tools) will encourage tissue growth and muscle building.
- Food Supplements
Although diet and exercise can make a significant difference to your body, adding in supplements on your list will help you speed up the process. Yes, diet and workouts are helpful, but how to get ripped in a month needs more than just these two.
Sometimes, we cannot guarantee that we’ve consumed the right amount of protein, vitamins, etc. on that day. This is when supplements come in handy. Here are the top 2 supplements that you must have:
- Protein or Amino Acids
If you notice some athletes mixing some powder on their drinks and shakes, that is most likely a protein powder. A protein molecule may consist of different amino acids, also called building blocks of the body, which help build body mass and muscles.
NOTE: There are at least 20 amino acids needed in the body, but if you ask me how to get ripped in a month, I’d say you choose supplements that can trigger Creatine formation.
Creatine is found in fish and meat, but our body can naturally create Creatine with the presence of the right amino acids.
- Vitamins
Vitamins are essential in all diet and workout plan. You cannot miss this one out. Vitamins are what we call essential elements in all your body processes. They boost your immune system, heal wounds, repair cell damage, and much more.
#2 What to Eat to Get Ripped
As I’ve mentioned earlier, deciding on the type of diet which is appropriate for you must be done before you even start planning your meal plan. You can’t get a ripped body without changing your diet, and choosing the right food will give you the needed supplements.
I won’t provide you a specific food menu as protein, vitamins & minerals, and carbohydrates can be taken in different dishes and drinks. What I will share with you are three ground rules when deciding on your meal plan.
- Protein Intake
The minimum protein intake of each individual is 1 gram per pound. So, if your weight is 150 pounds, you need to take at least 150 grams of protein in a day. But the secret of how to get ripped in a month lies on the high protein intake; this means that you need to consume more than the minimum to start growing new muscles.
Take up to 1.5 grams of protein per bodyweight pound to gain more muscles. If you follow the 1.5 grams per pound, you will take 220-250 grams of protein daily.
- Complex Carbohydrates
While many people tried to stay away from carbs when going on a diet, what most people don’t know is that carbohydrates are needed to achieve your dream bod. Apparently, carbohydrates help turn foods into energy— the same energy that you need to last all your activities for the day.
I highly suggest that you stick with complex carbs rather than simple carbs. Complex carbohydrates are found in foods such as whole grains, legumes, vegetables, and much more; hence they already contain fiber, anti-oxidants, vitamins, and minerals.
- Water
As cliché as it may sound but water really is a vital component of your meal plan. I’ve asked fellow fitness enthusiasts and water is something they all have in common, and I totally agree with them.
Forget about the ten glasses of water a day, when you are aiming for muscle gain, you are working out a lot; hence you need more water to keep your body hydrated. Drink at least a gallon of water daily.
Tip: Exchange your usual soda, bottle juice, and milkshake with water, and you will immediately see the difference.
#3 Get Ripped Workout
Now let’s get to the nitty-gritty of how to get ripped in a month. I will present a weekly basis here as results are usually noticeable after 7 days.
Week 1: Light Strength Workout
Start with light strength exercises as these will prepare your body for the next training. It will help prevent muscle tears and bone issues, giving you a stronger and more toned body. Do at least 7 exercises a day. You can do the training with one-day interval with one rest day. Below are 10 efficient strength training exercises:
Strength Exercise | Sets and Reps | Rest |
|---|---|---|
Goblet Squat | 3 sets of 12 reps | 30 sec |
Jumping Rope | 3 sets, 1 minute each | 60 sec |
Cable Chest Press (Standing) | 3 sets of 12 reps | 30 sec |
Romanian Deadlift | 3 sets of 12 reps | 30 sec |
Dumbbell Pushups | 3 sets of 12 reps | 30 sec |
Dips | 3 sets of 12 reps | 30 sec |
Kettlebell Swing | 3 sets of 25 reps | 60 sec |
Trap Bar Deadlift | 3 sets of 12 reps | 30 sec |
Incline Dumbbell Bench Press | 3 sets of 12 reps | 30 sec |
Bike Sprint | 3 sets, I minute each | 60 sec |
Week 2: Strength Training Doubled
For the second week, do strength training exercises again, but this time, do all of them at double reps, add another set, and reduce your rest time by half. You will still have the one-day interval with one rest day. You can also try other exercises as long as they target all the muscles in your body.
Week 3: Strength Training Intensified
During the third week, intensify your training routines. To do this, you need to add more density to each exercise. This means you need to do more reps as possible within a set. The rest time is also decreased; if you can reduce the rest time by 60%, then much better.
You can just retain the number of sets this time. Again, you can mix-up or try other strength training exercises. Do at least 7 exercises a day. One day interval and rest day remain the same.
Week 4: Strength Workout Back to Normal
On the final week, try to de-load the workout density and get back to the normal pace, reps, and rest time. Avoid doing an intense workout, and then suddenly stop the following day. This will cause serious fatigue on your muscles.
Do the de-loading routine gradually, and avoid finishing your routine with an intense exercise. Have the training on a one-day interval with one rest day.
Final Thoughts
How to get ripped in a month needs both discipline and dedication to make through the 4-week long strength training exercises. The process of getting a slimmer and healthier you is indeed a holistic approach that you need to take seriously if you want an immediate result in a month.
Hopefully, this content has helped you in certain ways as it did to me. Thank you for reading, and I am looking forward to reading good news about your “get-that-ripped-body” journey.