8 Weeks Ripped Workout Plan
Summer is approaching, but you just have a few months to get in shape for the pool. Advances in sports research have made it possible to achieve results in as little as eight weeks that once took six months to a year. High-intensity, explosive exercise (HIEE) is the secret to rapid increases in aerobic ability, muscle mass, strength, power, and fat loss, both of which can help you reach your fitness goals. When it comes to gaining muscle and losing weight, most men get stuck in a rut. They go through the routines, but don’t enjoy the benefits of increased exercise. High-intensity, explosive exercise activates biochemical mechanisms that trigger muscle hypertrophy and mobilise fat-burning hormones, giving you a lean, muscular appearance.
Increasing your power is a quick process. Increase the resistance and make the muscles work harder. Muscle size and power are inextricably linked. High-intensity, explosive exercise workouts are the most effective way to improve muscle size. The HIEE curriculum incorporates a diverse collection of traditional bodybuilding movements that you execute explosively while maintaining proper shape. Moreover, it seems too amazing to be real, but high-intensity interval training is just that. In tests of reasonably qualified participants, doing HIIT for just 20 to 25 minutes a day for two weeks resulted in improvements in aerobic ability and stamina that took months to achieve with typical endurance exercises of 45 to an hour a day. HIIT is one of the most popular workout strategies for quickly improving health.
On a stationary bike, each workout consisted of four to seven repetitions of high-intensity exercise. Each repetition lasted 30 seconds and required near-maximal effort. Following up on the study, it was discovered that doing HIIT three days a week for six weeks increased stamina and aerobic ability almost as well as doing it five times a week for an hour. Many trials have shown the benefits of high-intensity exercise for increasing aerobic ability and endurance. Interval preparation should be incorporated into any physical activity. In fact, as long as you workout at near-maximal strength, it doesn’t matter what kind of exercise you do.
Interval conditioning is done two to three times a week, and weight lifting is done three times per week. Do cycles and weights on different days for the optimal results.
Interval training: Do 10-20 minutes of HIIT on an elliptical machine or exercise cycle two to three times a week. On a stationary cycle or elliptical machine, sprint for 30 to 60 seconds at full strength, followed by two minutes of moderate recovery exercise. Do six to ten sets of these full sprints each exercise.
High-intensity Explosive Exercise: Choose eight movements from the list below for each session. Perform three sets of ten repetitions, with one minute of rest in sets. Use a weight that will make it impossible for you to complete the sets. Maintain proper form during each workout, but aim to finish each rep quickly.
Two leg exercises, at least one ab exercise, two back exercises, three chest and shoulder exercises, and three arm exercises can be used with each routine. Each week, try to incorporate the majority, if not all, of these exercises into your routine.
Do the following:
- Squats, Leg raises, Knee Extensions, Lunges and Leg Curls for Legs.
- Oblique Curls, Cable Trunk Crunches, Leg Raises and Planks for Abs
- Barbell Row, Dumbbell Row, Cable Row, Pull up and Chin-up for back
- Bench Press with Machine, Barbell Military Press, Incline Press with Dumbbells, Dips, Inclined Pushups, Dumbbell Raises for chest and shoulders.
- Concentration Curls, Reverse Curls, Triceps Extension, Seated Dumbbell Press for arms.
Once you are done with your exercise, you will need a lot of stamina. Eating a post-workout drink containing five grammes of the amino acid leucine, five grammes of creatine monohydrate, and 2.5 grammes of betaine combined with water will help you gain muscle while still controlling your appetite and body fat.
During the next eight weeks, your diet will make or break your progress. You can exercise all you want, but if you’re already eating so many calories, you’re not going to lose weight. And, in order to lose weight, you must sustain a steady calorie deficit over the course of the eight weeks. Keto is not needed. You don’t have to exclude gluten from your diet. It is not necessary to follow a paleo or clean eating diet. All of these can help, but only if you have a calorie deficiency.
It’s not only about exercise and nutrition, we also have to keep a few things in our mind:
The days of doing extremely high reps with extremely light weight are over. You’re losing weight, not muscle, here. Lifting heavy weights is essential to maintain muscle mass when maintaining a low-calorie diet.
Cleaning Up Your Nutrition
We’re all about relying on whole foods like lean meats, fruit, vegetables, whole grains, and good fats when we say cleaning up the diet.
Now that bulking season is over, it’s time to cut down on the regular indulgences that helped you pack on the pounds. We’re in deficit mode right now, which means every calorie counts — there’s no space for squandering calories on low-quality foods.
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Keep an eye on it.
You must keep track of everything, from the weights used on working sets, the amount of reps completed per set, and how much and what you eat each day.
You have no idea if you’re improving in your training, stalling, under/overeating, or anything else if you’re not watching what you’re doing in the gym and in the kitchen. You must buckle down and watch all of it if you want to really excel and make the best of the next 8 weeks.
Make a commitment
Cutting fat does not necessitate advanced knowledge; what you need to do is keep a close eye on your food and work your arse off. This is not simple by any stretch, which brings us to the final point and that is dedication.
There will be days when you want to have a beer with your coworkers after work or share a dessert with your coworkers at an office group. Sure, you can do that, but that will stymie your long-term success. Make a firm commitment to your target and follow it with zeal.
It’s a bit more complex than just working out and dieting to lose weight. And it often necessitates a full lifestyle change. If you’re serious about losing weight, you’ll want to make sure you get enough sleep and control the stress.
You can read up on the importance of sleep for body recomposition if you haven’t already. Fortunately for you, we’ve written numerous stories over the years on how sleep will help you achieve your goals and how you can get the most out of each night’s sleep.
After you have had your sleep in order, you’ll need to focus on stress management. Fat loss is a stressful target to set for the body in general. So, in order for the body’s fat reduction to function, you must manage the tension.
You’re also doing some of the most effective ways of stress relief if you work out, eat a healthy diet, and get adequate sleep each night. Still, in order to get the most out of your weight loss efforts, you must engage with your body and mind.
So, if you’re home for the summer and want to get shredded before the next semester or you work a 9-5 and really want to look better than before, give this a shot!