Step-by-Step Guide to Get Ripped Body
So, you want to get that ripped and shredded body, it’s hard but anyone can do it. You need a full plan to achieve a shredded physique. So much goes into this plan, apart from training in the gym.
What you eat is even more important then what you do at the gym and the most important part of this plan is discipline. Lets jump right into our plan.
Go heavy or go home! Our workout plan will be based on losing fat and gaining muscle mass. To achieve that, we need to lift heavier weights, When you use heavier weights, you’re telling your body to build or retain muscle mass.
Using lighter weight for higher reps, on the other hand, sends an endurance signal to your body that can make it difficult to keep all of your hard-earned muscle. Now let’s talk about the exercises we should include in our plan.
- Squats – 4 sets of 10-15 reps
- Deadlifts – 4 sets of 8-12 reps
- Power Clean – 4 sets of 10-12 reps
- Barbell Bent Over Rows– 5 sets of 12-15 reps
- Reverse Bent Over Row – 3 sets of 12-15 reps
- Front Bent Over Row – 4 sets of 6-8 reps
- Pull-Ups – 4 sets of 8-12 reps
- Military Press – 4 sets of 12-15 reps
- Dips – 5 sets of 6-8 reps
- Bench Press – 4 sets of 12-15 reps
All these exercises works out our overall body muscles, therefor are best for losing fat and gaining muscle mass. Use heavy weights when performing these exercises and try to cut down your rest periods during each set.
Important : Wear safety gear when performing weight lifting exercises.
This one is very arguable, many trainers or fitness experts believes that cardio shouldn’t be included in your getting ripped workout plan, because it reduces your muscle gain, i agree with 50% of that, but cardio should be part of your getting shredded workout plan.
Cardio is a necessary if you want to tip the scales toward burning more calories every day, 20 mins of cardio sessions after your weight lifting session will benefit in burning some fat.
Our body uses fat as a fuel if we perform cardio right after our weight lifting workouts. Make sure you add in 15-20 mins of cardio into your workout plan.
As i said before, If you want to get ripped what you eat is even more important then what you do at the gym.
If you’re diet is terrible you’re not going to get the results you want and just end up giving up. You need to eat fat, YES! include fats in your diet, fat does not make you fat, too much fat makes you fat.
Consuming more fat in your diet will actually help curb cravings after you’ve reduced your carbs intake. This doesn’t mean you should cut down on carbs, add in some vegetables and fruits into your diet. Eating 3-4 meals is recommended.
Ripped body meal planning guide.
Proper protein intake plays a big role into getting that ripped body. Ask any fitness model or trainer, they all used supplements to get that super shredded physique.
Supplements helps your body to recover faster, to get same proteins from real food, it’s expensive and takes more effort. There are many different kind of supplements in the market but you only need a few good ones to boost your energy level and muscle gains.
Checkout this complete guide here on Supplements.
This one goes without saying, our muscles grows while our body is in rest mode. we need to give enough rest to our body and mind to regain strength to perform workouts. Make sure you get at-least 8 hours of sleep.
If you are looking for a way to lose weight fast and naturally, check out this post: Lose 10 pounds in 4 weeks workout plan.
More detailed plan a day wise if you can pls .
Sure, i will make another detailed workout plan soon.
I am starting this and will have to adapt or fail. I am a Physical Education teacher. Just looking at the first day scares the hell out of me. I’ve had 13 surgeries including neck, knee replaced, and major back. If anybody out there has a good resource, I would love to buy it or maybe a good web site. Thanks. It’s time to start adapting.
I think you should start light weights and then slowly increase the weights every 2 weeks. good luck 🙂
Like your advices deependra