subject: The Best Way to Get a Ripped Body in Just 30 Days [print this page] The Best Way to Get a Ripped Body in Just 30 Days
How To get Ripped in 30 Days is explained in this article.
The three main areas to consider are 1. Exercise, 2. Diet, and 3. Rest. All three areas are equally important and not one of them should be excluded from the program.
Looking at our first area, there are two different types of exercise that you need to do, which are cardio training, such as biking or running, and resistance training, such as weight-lifting.
Compound exercises are the critical resistance training routines to perform. You will use multiple muscle groups when you do compound exercises. Shoulder presses, pull ups, bench presses, deadlifts and squats are all included in compounded exercises. All of these need to be a part of your daily exercise routines. The reason why compound exercises are so beneficial is that they help your body to produce a higher amount of natural Human Growth Hormone, or HGH, as well as Testosterone, which have been proven to aid in building muscle.
Crunches, chest flies, tricep extensions, and bicep curls are among the isolation exercises that should be performed together with compound exercises. You can utilize these targeted exercises to work a specific muscle group, which in turn gives a better overall workout to that muscle group within your fitness routine. Creating a combination of isolation and compound exercises as a part of your regular workout will provide a solid muscular workout.
The second part on how to get ripped in 30 days is Cardio. There is no need to work tirelessly on the treadmill. That approach will only waste your time. To achieve fat burning and to create Testosterone and the HGH in the body, High Intensity Interval Training (or HIIT) must be performed. HIIT is far more effective that the traditional cardio, and it only requires 20 minutes a day to perform.
The following describes the way it is done.
Step One: Do a quick power walk warm-up on the treadmill. Make a mental note of the speed you set since that will be the same speed you should use following each interval. Continue the warm up for 5 to 10 minutes. Step Two: Increase your speed up to a jog for about 30 seconds. Step Three: Increase your speed further to a sprint rate for another 15 seconds. Step Four: Then go back to the speed you used for your power walk for a 60 second period. The interval consists of all steps from 2 to 4. Complete 8 intervals.
It is important to follow a good diet to encourage muscle growth. Your post-workout meal is one of the most important meals of your day and should be eaten, just as you might have guessed, following your workout. There is a 2 hour window following a workout where your body is primed and ready to absorb proteins and other macro-nutrients more efficiently, immediately following your workout. During this period also, the body's blood is more concentrated on the muscles that were exercised and as a result digestion will suffer a little.
Because of this, it is recommended that you consume foods that are high in protein at this meal so they can be digested and absorbed easily by your body. A low carb, high protein whey protein can be just the trick for the post-workout meal.
Make sure that you avoid consuming unhealthy carbs or sugars at this meal because studies have shown that these foods can cause your body to release a hormone that is known as somatostatin. Somatostatin prevents the creation of HGH, which is critical to the building of muscle mass. Carbs can safely be eaten 1 or 2 hours prior to the workout and 2 hours following the workout. It is also important not to eat any carbs within 3 to 4 hours before going to sleep. Following this rule will help you stay slim and lose fat.
Rest is the last part of this plan, and is a critical ingredient for proper muscle growth and recovery. You should try to be in bed and asleep no later than 11pm each night. This is because during the hours of 11:00pm and 01:00am, the liver goes through detoxification and the adrenal gland go through a resting period. If you are sleeping at this time you give your body a better chance to more efficiently take care of these 2 important processes. Adequate rest will allow the body to grow and renew itself properly.
The body is also undergoing a resting between workout sessions. This is an important ingredient in helping your muscles to grow and recover to prevent you from overdoing it. Ideally, workouts should be performed 3 times weekly. This is how to get ripped in 30 days.
