Before conducting any form of training you must decide upon a goal. This article explains how to get ripped fast, quickly outline every muscle in your body, gain muscle endurance and cardiovascular fitness and increase your general health.
The term ‘ripped’ refers to a body type built for strength but not necessarily size. This is determined by the type of training you conduct and your dietary intake. Rest is also an important factor. The key to speedily achieving your goal is consistency and intensity.
Consistency and Intensity: The key to any training program is discipline. The three key factors to a healthy training program are as follows: 1. Training, 2. Diet and 3. Rest.
The more consistent you are with these three, the faster you will get ripped and achieve your goal in a healthier manner. Start slowly, conducting a training sessions every second or third day, depending on your current physical condition. Slowly increase the regularity of you training sessions so that you are training with shorter rest periods in between each session.
The higher the intensity of your training, the shorter you will be able to train for. Low intensity training sessions will shred any unwanted fat and increase muscle endurance. Start your training sessions slowly as your top priority is always to complete the session.
As you are looking to get ripped rather than to increase your fitness, conduct these sessions more often throughout the week rather than at a higher intensity. Save your energy for more regular low intensity training.
Remember that consistency is the key to any training, whether this is in the long term or short term. If you want to increase your cardiovascular fitness further, start your training session at a slow pace and slowly and steadily increase it to the point you know you can finish the session without slowing down. In time you will find you can go faster and longer, but the most important thing is to complete your training as your top priority is getting rippled rather than fit.
Ultimately your mind can be your best friend and your worst enemy, and if you strengthen your will, you will be able to conduct any training session no matter how hard or for how long without slowing down. Do not let yourself give up either during a training session or during your program. Every piece of effort at any time pays off. The more effort and for longer, the higher the reward and the better you will feel about yourself. So maintain your discipline and do not take any steps back.
Rest: Whether you find yourself tired for any reason, whether this is from a long days work or lack of sleep, it is important to conduct your planned training session. However, lack of rest is detrimental to your physical health as you have not given your body enough time to heal its muscles. The aim to getting ripped is to keep and strengthen the muscles while burning every ounce of fat in your body.
If you work several jobs and struggle to fit a training program into your life, a trick to minimizing muscle degeneration and lethargy before training sessions is regularly eating. More information on diet is listed below in the diet section of the article.
Prolonged lack of rest is detrimental to your psychological health. You will quickly find you are making very poor decisions in any aspect of your life or activity in which you are engaging. Try to sleep eight hours every night. This is enough for your body to heal the muscles fibres you have exhausted during the past days session for this type of training program. Do not sleep more than eight hours per night and try to keep yourself busy so that you are constantly doing something throughout the day.
Following the sample program below you will not be over exhausting any muscle groups enough for injury. However, keep in mind your current physical condition and always give yourself enough time between training sessions to avoid injury.
Training: Below is a sample training program you can use to get ripped fast. Notice how all muscle groups are used so that your entire body is equally built. If you are more developed in some parts of the body, conduct activities which use the less developed muscle groups more often. Do not only the activities where you want to build up your muscles, just more often than those engaging your already developed muscle groups.
Keep in mind that you know your current physical condition better than anyone else. Do not overexert yourself at the start but start at the level you think you can handle (i.e. Day 1 am training conduct for only 30 minutes). Test yourself the first few days and do not give up. The beginning is the hardest, once the first week is down it will become much easier.
Only conduct as many training sessions per week as you think you can handle and go from there. Remember never to go backwards; if you conduct 3 sessions one week the next week your aim is to conduct 4. The more you push yourself the faster you will get ripped. And remember once you have tested yourself with the first few sessions, set yourself realistic goals for each consecutive session and achieve them no matter what.
|1||am||For 60 minutes: jog 1 min, squats 30sec, push-ups 30sec, sit-ups 30sec, 3 pull-ups, repeat cycle.||Runners, shorts, t-shirt|
|2||am||Swimming + tread water 2min (keep yourself afloat for 2 minutes without touching walls or pool floor after finishing the swim)||Swimmers (i.e. Speedo’s) and t-shirt|
|3||am||Pack walk for 15km||Boots, 10kg in backpack|
|pm||Shadow boxing 30min (boxing without hitting anything) and lower back exercises||Runners, shorts, t-shirt|
|pm||20 min cycle, 20min speed walk, 20min rowing machine.||Runners, shorts, t-shirt|
|pm||Weight program engaging back, chest and arms.- 5 sets for each back and chest exercise with reps of 30, 15, 8, 4, and 4.- 10 sets for each arm exercise with reps of 30, 30, 15, 15, 8, 8, 4, 4, 4, and 4.||Runners, shorts, t-shirt|
|pm||Weight programme engaging legs and shoulders AND lower back and abdominal exercises- 5 sets for each leg and shoulder exercise with reps of 30, 15, 8, 4, and 4.||PT|
|pm||40min stretching session OR yoga session|
Always drink water while training to get ripped. Do this in sips rather than large gulps. Water can only be absorbed by the body so quickly and drinking too much will make you feel sick and possibly vomit. If you try to train without drinking water dehydration will quickly wear you down physically and lower your morale, resulting in a long and miserable training session. If you push yourself hard during training without water you are likely to lose consciousness from overheating.
While this program will help you get ripped fast, moulding your body into the perfect shape takes time. Once you are happy with how ripped you have become you can build up the less developed parts of your body by conducting a different form of training. If you chose to conduct this form of training keep in mind that it requires a different diet and that as a rule of thumb the faster muscle size is gained the faster it is lost once you stop training.
Diet: The proper diet is simple to understand but difficult to follow. Eat only three times a day, but eat correctly. The first meal should be as soon as you wake up, or as soon as you finish your morning training session. The second meal is an early lunch, and the third is an early dinner. For someone who sleeps from 2000h to 0600h, eat in the periods of 0615-0700h, 1130-1230h, and 1700-1800h. Do not eat anything after dinner till morning as it is in this period that you will burn any extra fat or carbohydrates that you have eaten throughout the day.
Try to make it so that you eat as soon as you can after each training session. The best way to train in the morning is as soon as you wake up, so move your breakfast forward accordingly. Remember to eat two and a half hours before any training session and if you are tired or hungry again eat a piece of fruit one hour before commencing your training.
The morning meal should be a high protein meal with a small amount of fruit. Minimize your fat and keep your carbohydrate intake in moderation. You will need this small amount of carbohydrates to give you energy for your training sessions. Examples of proteins would be eggs, bacon (with little or no oil), beans and tofu. Porridge is high in carbohydrates as is cereal and milk.
Lunch and dinner consist of the same food structure. 20% of your plate should be carbohydrate based (i.e. pasta, rice, bread etc.) and 30% protein based (some type of meat or fish). The other 60% is reserved for vegetables and salads. Do not be overly picky with the content of carbohydrates or fats in each vegetable. Simply eat as many different vegetable and salad types, of as many different colours. Variety is the key to the 60% of salads and vegetables section of your plate. Your plate can be as full as you want but keep it to one plate per meal. A fruit can be eaten 2-3 times a day between meals but not after dinner. Drink water throughout the day and at any time as required. Do not eat sugary deserts or snacks.
Supplements are often mentioned in conjunction with any aspect of training, especially when it comes to getting ripped fast. However they are expensive and most give little benefit for anyone looking to get ripped fast.
By continuously conducting low intensity training, eating a balanced low carbohydrate diet, and resting sufficiently, you will get ripped fast without compromising your health or risking injury. The results will come much quicker than you might expect. In addition to this, you will feel better about yourself and be healthier overall.