If you’re wondering how to get ripped in 30 days, or you want to know if this is even possible, this article is for you.
Skeptics say that there is no way you can transform your body and look buff in a month. The reality is that you can get ripped in 30 days!
It will entail effort and consistency, but if you put in the work, you can lower your body fat and improve your muscle tone within a month. Maybe not to the extent you desire, but you will be well on your way.
Following are some tips that will help you to get ripped quickly.
NB: The workout routine outlined below is very challenging. If you’ve never exercised before, it is not for you. Even if you have been exercising for a while, get the okay from your doctor before attempting it.
Will I Need Any Special Equipment?
Getting ripped quickly requires some equipment. A home gym is ideal, but it’s not a must. Dumbbells of various weights from light to heavy work well too. You will also need comfortable workout clothing and supportive sports shoes.
You will have to eat healthy food, which can cost a bit more. However, you will save money by not eating junk food.
Get Ripped in 30 Days Formula
1) Weight Training 6 Days Per Week
Many people weight train 3 or 4 times a week. This schedule will work well if you want to get ripped in 90 days or so. However, to get ripped in 30 days, you will need to up your game.
For the next 30 days, you’ll be training with weights six days per week, using both light and heavy dumbbells or kettlebells. Do three days on, and one day off.
For example, work out on Sunday, Monday, and Tuesday. Take a rest day on Wednesday, and then train for the next three days. Exercising in this manner will enable you to target all of your muscles twice in the one week.
To tone your entire body, work your upper, middle, and lower body in turn during the first three days. Have a rest day, and then start at the beginning, keeping to the same sequence over the next three days.
For example, you could train your chest, shoulders, back, and arms on days one and five, your abs and waist on days two and six, and your buttocks and legs on days three and seven.
For your first three workouts use light weights and do 12 to 15 reps per set. Your next three workouts will incorporate heavy weights, and you should do 6 to 8 reps per set. Your current level of strength will determine what is light and heavy for you. If your form starts to suffer, the weight you are using is too heavy.
Remember to do a Warm-Up before working out, and a Cool-Down after. This will help you get the most from your sessions and avoid an injury.
2) Do Giant Sets Workouts
I’m a big fan of giant sets. In my opinion, they’re a must-do if you want to get ripped in 30 days.
The quick pace of giant sets workouts makes for intense sessions that promote rapid muscle growth and fat burning. They also provides cardio benefits.
Basically, you will choose at least four exercises for the body part you’re about to train. For example, you’ll select four different exercises for your upper body, your mid-body, and your lower body. Do each of the exercises, one after the other, until you’ve performed 10 or 12 reps, with no more than a 10-second break as you transition. When you’ve done all of the exercises once, you’ll have completed one giant set.
At this point, you should rest for a minute or two, then repeat all of the exercises from the beginning. For each body part you train, do a total of 3-4 giant sets. This is the equivalent of doing 12-18 traditional sets.
Trust me when I say that you will love how you look and feel if you do giant sets six times a week for the next 30 days!
3) Do 15 to 20 minutes of Cardio Daily
Just because giant sets workouts provide cardio benefits, does not mean that you can get away with not doing any cardio at all. You’ll want to do cardio every day for the next 30 days. Along with improving the health of your heart, this will burn body fat which will make your muscles appear more defined.
Choose any form of cardio exercise you like, be it jogging, walking fast, running, using cardio equipment, dancing, or a combination of these. If you wish to do longer sessions, keep these to around 30 minutes at the most, no more frequently than two or three times a week.
Research indicates that running for any longer than 45 minutes at a time breaks down muscle. Another study concluded that 25 minutes three times a week is the cut-off point and that more frequent or extended running impedes muscle gain.
The reason for this is that extended cardio training increases the hormone cortisol. A high level of cortisol limits muscle gain and decreases testosterone. In fact, after running a marathon, our cortisol level almost doubles and our testosterone level halves.
Another reason that overdoing cardio training can be counterproductive is that our muscles grow and recover between, not during, workouts.
4) Eat Sensibly
Center your diet around healthy food and moderate portions. Cut out junk food, but don’t starve yourself. If your diet is too low in calories, your body will use muscle as fuel. It will also go into starvation mode and burn fewer calories.
Be sure to eat sufficient amounts of protein-rich foods, good carbohydrates, and healthy fats.
Protein builds and repairs muscle, so it is an essential component of any healthy diet. It is even more vital when muscle growth is your goal.
To build muscle, most fitness experts recommend taking in 0.6 grams to 1.1 grams of protein daily for each pound you weigh.
Protein-rich foods include lean meats such as turkey or chicken breast, fish, eggs, tofu, soybeans, legumes, and beans.
Carbohydrates supply the energy that the body and muscles need to train hard, so be sure you are getting enough in your diet if you want to get ripped. Carbs that will be most beneficial include vegetables such as sweet potatoes, winter squash, and any root vegetables. Legumes, quinoa, and buckwheat are other good carb sources. Steer clear of empty carbohydrates such as those found in cakes, cookies, and candies, white bread, white pasta, etc.
While you will want to restrict saturated and trans fats, make sure you are taking in sufficient healthy fats. Healthy fats boost the metabolism, which makes it easier to lower body fat.
Another reason fats are important is because research has shown that people who exercise rigorously while following a diet that is very low in fat find it difficult to build muscle.
Healthy fats include olive oil, olives, ghee, avocados, nuts, chia seeds, Greek yogurt, and dark chocolate.
Get Ripped in 30 Days Summary
Whether you want to get ripped in 30 days or get ripped in 90 days, the tips on this page will help you get there.
To recap, you will have to strength train six days a week taking one day off every three days, and alternate between using light and heavy weights.
You will do giant sets workouts, focusing on one body area per session and doing three or four sets of four different exercises, taking a short break between sets.
Aim to get eight hours sleep a night, and eat nutritious food to lower your body fat so that you can see the muscles you build.
Do all of the above, and getting ripped in 30 days can be a reality.