subject: How To Get Ripped In A Month Or Less [print this page] Getting ripped actually refers to achieving defined muscles, which in turn relies on the percentage of body fat and the size of your muscles. If you'd like to get ripped in a month, you have to follow two simple, yet important principles. The first step is decreasing your body fat by simply burning off all the excess fat, while the second one should focus on increasing the muscle size. If you are still confused, read on to learn more about it in detail.
Choose the Proper Type of Exercise
Always remember that the correct form of exercises to build a beach body is a combination of low and high intensity workouts. While low intensity exercise helps you to shed those extra pounds, high intensity workout allows you to do greater amount of work in a short period of time thereby increasing the muscle mass. Know that if you were to neglect performing proper exercise while you are on a proper eating plan then you will leave yourself open to losing muscle. And, this will really affect your chances to get ripped in a month.
Exercise Programs You Can Do
The following are examples of some simple workouts to get ripped muscles in no time. You should be sure you work your muscles four days a week with adequate rest periods in between. You might wish to start by training the upper body first, followed by the lower body the following day. And, the day after that can be your break from training.
Another thing is ensuring you perform exercises that are high in reps for the upper body and ones that are low rep for the lower half of the body. Be sure to alternate so that the whole body is worked out.
Upper Body Work Outs
Upper body exercises to get ripped in a month include dumbbell bench press (works chest, triceps, and shoulders), dumbbell push press (works shoulders), barbell bent-over row (works upper back, triceps, and latissimus dorsi muscles), and wide-grip pull-up ( works lats, biceps, and upper back).
Workouts for the Lower Body
Several great workouts you can do for the lower half of the body are - the swiss ball plank, barbell front squat, deadlift swiss hip extention or jump squat. The swiss ball exercise can be great for building a solid six pack.
The Importance of a Warmup
Although, you might be tempted to jump straight into the exercise, you should never forget to warmup your body properly first. Regardless if your goal is to get ripped in a month or less.
The ideal warmup should consist of a complete body stretch to prepare it physically and mentally for the more vigorous exercises to come. To help in the prevention of injurires you can engage in a sensible preworkout routine.
Getting Ripped in a Month through Healthy Eating
The first step to forming a suitable eating plan is really limiting all the junk foods including cakes, cookies, takeaways, ice cream, and even alcohol. Also, it's important to have an understanding of just what your body needs in terms of energy per day. This is where this formula below will come in handy.
twenty four x one x one point seven x your body weight
Using this formula as a guide you can then fine tune your calorie intake to suit you. Next, form a meal plan which takes into consideration what you like or don't like to eat and the quantity of weight you must lose. Strive to include more protein in your diet in the way of meat and poultry. It is the building block of muscles, and is needed to fix your muscles following a workout. Remember to not overdo it with the amount of protein you consume though.
Carbohydrates are the main source of energy, and the glycogen present in them is vital for muscle health. So, be sure to include more complex carbohydrates from wholegrains, and oats in your diet rather than simple ones.
