How to Get Ripped In 30 Days
Are you ready to put in serious work both in the gym and in the kitchen? That’s what it’s going to take to get ripped in 30 days. Before continuing, make the decision to commit or to get out. I need to make this clear; it’s not easy to get ripped in 30 days. But, it is possible. Heck, it’s even possible to get ripped in a week.
But, if you’re committed, it is possible and it’s definitely worth it! We’re going to make this short and to the point. Let’s get started.
- It All Starts with Nutrition
What you put into your body will determine what you get out of it. Even if you follow the most kick-ass get ripped workout plan to the tee, you will fail miserably if you don’t follow the proper diet.
When cutting, the rule of thumb is to reduce your calorie intake by 500 calories each day. This is based on the fact that a pound of fat weighs 300 calories. So, cutting just 500 calories each day will result in a 4 pound weight loss over 4 weeks.
4 pounds is about right for cutting weight. If you want to cut more weight than that, you need to cut more calories each day. However, keep in mind that you still need to consume enough protein so that your body doesn’t lose muscle mass. Always, consume at least 1.2 grams of protein each day per your bodyweight while cutting. Your reduction (not elimination) of calories should come via carbs and fats.
- PPL (Push, Pull, and Legs) Routine Will Be Used
With only 30 days to see results, you want to hit the same muscle group at least twice a week. This is easily accomplished using a push, pull, and legs routine. Here is a great workout concept for a short 30 days of cutting:
Monday: Push (Chest, Triceps, Shoulders)
Tuesday: Pull (Back, Biceps)
Thursday: Push (Chest, Triceps, Shoulders)
Friday: Pull (Back, Biceps)
- Focus On Compound Movements
You want to not only use the PPL method when it comes to your routine; but you want to focus on exercises that use PPL and compound movements. Compound exercises are movements that use multiple muscles at the same time to lift weight.
Some of the best compound movements are deadlifts, squats, bench press, pull ups, push-ups, and dips. These are the movements that have to make the heart of your routine because of the value you are going to get out of it. These movements will help you build muscle while getting ripped.
- Do Abs Every Day For 10 Minutes
When you’re cutting, you need to hit the core every single day. A lot of people think they should rest their muscles, which is normally true. However, this changes when it comes to a 30 day cut. The abs can take a beating more than other muscle groups can and you have to tap into this. Majority of the fat stored within the body is in the core, after all.
You want to look to hit the abs hard every day for at least 10 minutes. Having a circuit each day that drills the core is ideal. Create a circuit that includes planks, crunches, leg raises, bird dogs, side planks, scissor kicks, unicorn crunches, and bicycle crunches.
- Perform High Intensity Interval Training For 15 Minutes 3-4 Times Per Week
You can’t get ripped without cardio. Cardio is what will help you achieve definition and simultaneously burn calories. HIIT training is the best when it comes to getting in a quick, effective cardio workout.
The concept behind HIIT training is simple. HIIT focuses on targeting your highest level of cardio and maximizing it. Seriously, HIIT training is balls-to-the-walls for a straight 10-20 minutes. We go into more detail on HIIT training here.
- Track Everything And Push For More
Are you tracking everything that you do in the gym? If not, you need to start tracking how much you are lifting and how many sets you are doing. Write down how you were feeling during specific movements as well. This is all knowledge you can use to make tweaks along the way and get better results from your efforts.
You want to push harder, so look to increase the weight as often as you can without risking injury. This is how you are going to get ripped and build muscle simultaneously. Those who never progress with their weight will become stagnant.
- Break Each Day Down From The Start
Set out a schedule before day 1 and follow it. Feel free to use our 30 day shredding plan. This will save you a lot of time and help you achieve great results. There is nothing worse than having to build a routine every single day.
This can become annoying and is the reason people quit halfway. They get tired of building each day’s workout program, because it takes up too much time and they can’t see immediate results.Instead of letting this happen, do all of your homework before day 1 and then start. Results will follow when you stick to a plan.
- Consistency Always Wins
If you want to get ripped in 30 days then you have to be prepared to put in work for 30 days. At the end of the day, nutrition, exercise and consistency will always be the key to achieving every one of your fitness goals.
Anyone that falls short on any of these three key factors will ultimately fail. The key to consistency is to have a plan and to have a schedule. Clear time on your schedule each day to prepare the right foods and to hit the gym hard. Don’t skip meals or workouts.
- Use a Thermogenic Fat Burner
Thermogenic fat burners are great when it comes to losing fat short term. Thermogenic fat burners will increase your body temperature which promotes weight loss. They’ll also help to increase your metabolism which also promotes weight loss.
However, don’t fall into the trap that thinking a thermogenic fat burner is the key to weight loss. They are merely a tool to add in conjunction with the other weight loss ingredients.