If you want to get ripped fast, there is one fundamental thing you must do before heading off to the gym or dieting, and that is to make a definitive plan for the next 30 days or time limit which you set for yourself to lose weight fast.
Getting a ripped look is something which all aspiring bodybuilders strive for, but losing weight should really be done slowly or you risk losing lean muscle mass as well as body fat.
By planning your complete program, you can be sure you will only lose pounds of fat and retain your muscle.
If you are not a bodybuilder, perhaps just a guy who just wants to get six pack abs for the summer, the following tips will help you to look great with your shirt off on the beach!
Diet Tips to Help You Get Ripped
Before we take a look at your workout, I want to cover the most important aspect of your challenge and that is your four week diet. And you basically have two options to build muscle and burn fat :
- Cut out the carbohydrates from your diet completely
- The intermittent fasting diet
If you want to cut out carbohydrates completely, it will take a few days for your body to get used to the idea that no simple or complex energy food is available and could cause carbohydrate or even sugar cravings around day four or five.
However, when you consider that your reason to get ripped fast in the first place is to improve how you look and feel, this is easily do-able. I have used the zero carbohydrate diet a few times in the past and I’ve only once experienced sugar cravings, so having a clear mindset for this is crucial.
However, I did achieve my goal of losing bodyfat, without losing muscle each time I used this diet.
These are the types of foods which you cannot eat on this diet:
- Wheat products
When you cut out the carbohydrates completely, your body will use your fat storage for energy instead of carbohydrates, hence burning away your excess fat. In fact, it does this very quickly.
The only downside to this diet is that you run the risk of losing muscle if you use this diet wrong. Let me explain.
Because your body is using fat to burn for energy, you must eat a higher percentage of fat in your diet. If you are a bodybuilder, this will sound totally ‘barmy’, but I assure you – this diet does work, and works with incredible results!
But what you must increase your protein intake, as you would if you were dieting for a bodybuilding competition so that your muscle store is not also used as energy.
You must also eat regular amounts of protein right throughout the day, so if your current meal schedule is 5 times a day, include a protein drink somewhere along the way.
This it how the zero-carbohydrate diet works.
To lift weights, the effort only requires short bursts of energy which can be achieved from keytone bodies. Keytone bodies are produced by the body and used as an energy source (mainly for the brain and the heart), which allows for the continuing healing and building of muscle after an intense workout.
The intermittent fasting diet on the other hand works completely differently, and is something which I have not tried or would feel comfortable trying.
This is not an exact science as yet, but it has been proved to work in different studies.
And this may not be your best option because there are so many ways you can use this diet. Because you are looking to get ripped in mega quick time – experimenting is probably not your best option because of the time scale for ‘experimenting’.
But here are a few ways I found to use this diet. Try them out, or if you’ve already tried them, please leave me a comment below with your thoughts:
- 24 hours of fasting, followed by 24 hours of non-fasting. Repeat this process until you reach your desired weight.
- 20 hours of fasting, followed by 4 of non-fasting. Repeated until achieve desired weight.
- On fasting days eat only 20% of your daily calorie intake, instead of zero calories. The next day is then a non-fasting day.
As you can see, there are several variations which could take you a while to figure out what works best. Personally I would stick to the zero carbohydrate diet, but remember to up your protein intake and your vegetables for additional nutrition.
Top Workouts to Help You Get Lean and Ripped
Assuming you already have an effective weights regime, you can still use program to get ripped. The only changes I would make, if you are not already doing this type of training, is to add drop-sets (which is what I do) or super-sets to your routine.
Lets take your biceps workout as an example.
If you are doing 3 sets of standing barbell curls, do the first set with no drop. Then the second set use a weight where you can perform 6 – 8 reps, drop some weight off the bar and then complete a further 6 reps.
On the final set, do this three times each time dropping the weight and the number of reps. Do this for all exercises.
Adding drop-set training to your workouts will compensate for less reps you’ll be performing if you strength decreases due to the zero carbohydrate diet.
Also don’t forget that cardio will play a big part of your get ripped fast program. If you are not already doing cardio on regular basis (why not?), add in three 30 minute sessions per week of interval training.