Many people may think that it’s impossible to get ripped in a week. After all, it does seem like a herculean task. And while it’s not impossible to get ripped on such short notice, it is a tough task and it’s one that isn’t sustainable long term. But, if you’re wondering how to get ripped in a week before you head to the beach or tone up on short notice, don’t stress, it is possible.
In this article, we’re going to take a look at the process behind getting ripped and then how we can take it to the extreme and burn as much fat as humanly possible in just one week. Now, before we begin, there is one caveat that I must mention. It’s impossible to get shredded on such short notice if you have a ton of body fat to get rid of. But if you’re looking to drop about four pounds of fat or so, it is possible. Let’s get started…
How the Body Burns Fat
In order understand how to get ripped in a week, we have to start with understanding process being cutting fat and getting shredding. Let’s look at how the body actually works. The body is capable of performing various tasks – like building muscle or losing weight. Every calorie that we put into our body has an impact on our weight and body fat percentage. But unfortunately, it isn’t that simple.
Taking a slightly closer look, we can break all of the food we consume down into three categories: proteins, fats, and carbohydrates. Proteins are the building blocks of all muscle mass. Thus, it’s extremely important not to cut proteins when we diet. If we cut proteins, we will put our body in a position in which is unable to build and maintain muscle mass. Simply put, if we stop consuming protein, our muscle mass will deteriorate.
So, let’s turn our attention to our other two options: carbohydrates and fats. Carbs are our main source of energy, so we can’t completely eliminate carbs from our diet or else we wouldn’t have the energy we need to work out or even get through our daily activities.
On the other hands, fats are the easiest and safest foods to cut out in the short term in order to get ripped quickly. But, we need to maintain a balance when it comes to carbs and fats. We must minimize our intake of carbs and fats, but we must not minimize our carb intake completely.
When it comes to an extreme cutting diet, it isn’t uncommon to cut ones calorie intake in half for up to one week. The math behind it is simple. One pound of fat weighs 3,500 calories. This means, that you must burn 3,500 calories in order to burn one pound of fat.
The two ways to accomplish this are to burn more calories or to consume fewer calories. The issue with this is that it is very hard to consume half of the calories that you’re used to consuming. This is definitely not sustainable for the long term. Nor, should you try to sustain extreme dieting for the long term.
How to Get Ripped in a Week: The Right Workout
Unfortunately, just controlling your diet isn’t enough when it comes to a quick shred. You must also adjust your workout to burn fat and maximize the fat burning process. Let’s take a look at the ideal workout to burn fat.
A workout to burn fat will check a couple different boxes. First, it should aim to keep your heart rate elevated, thus keeping you sweating and burning calories. Second, it should revolve around lifting lighter weights for more reps. This enables you to create more of a cardio workout, keep your heart rate elevated, and keep the fat melting off.
Nowadays, workouts like HIIT cardio are becoming increasingly popular. This is because these types of fast pace workouts enable you to get in and get out while accomplishing your goal. These workouts are different from the traditional bodybuilding workouts which focused on lifting heavy weights for fewer reps. Those are the workouts that build serious muscle mass, which at this point, isn’t what we need.
When it comes to keeping your heart rate elevated, there are several ways to ensure that you do this. First, you should take minimal rest between sets and exercises. Only rest enough to transition from one workout to the next. Second, lifting lighter weights for more reps will automatically increase your heart rate by sustaining longer weight lifting exercises.
Remember the Goal of Your Cut
Remember, that during this cutting period you are no longer in build muscle mode. You are now in the burn fat without losing any muscle mode. It’s tough for athletes to switch between lifting heavy weights to lifting lighter weights. Part of us doesn’t feel as if we’re pushing our bodies hard enough or making the gains we should be. During a cut, there needs to be a 180 degree change in your mindset as you focus on your goal.
Your Health Should Always Come First
Now, it’s possible to cut roughly four pounds of fat off of your frame in just one week. However, as we mentioned earlier, this type of dieting is extreme and should be done under extreme caution. As always, you should consult with a physician before beginning any diet or fitness plan, but even more so when you undertake an extreme one week cutting diet.
Your doctor will be able to advise whether or not you have any pre-existing health conditions or potential health problems that can arise during this period.
Do You Have More Time?
Remember, this type of dieting should not be done longer than one week. If possible, you should begin your diet at least a month in advance. This will allow you the proper time to calculate your weight loss and determine mathematically how many calories you need to cut and/or burn each day.
Planning ahead will also allow you to set a more sustainable calorie intake goal. When you’re able to consume more calories, you burn weight slower, but you’re able to burn fat over the long haul without causing any health issues or starving yourself.