A lot of people dream of getting ripped but often fall short of their goals—I used to be one of them. I tried everything under the sun without much success until I finally figured out what I was doing wrong. It took time, trial, and error, but eventually, I gained a lot of muscle and got ripped in about 3.5 months once I nailed the right approach.
To make it happen, there are four main factors you need to focus on:
– Your diet
– Your weightlifting routine
– Your cardio regimen
– How much rest and sleep you get
Let’s break them down one by one.
### Diet
Your diet is hands-down the most important piece of the puzzle. You’ve probably heard this before—and it’s true. However, there isn’t one single “perfect” diet. Different plans may work for different people, so what worked for me might not necessarily work for you, and vice versa. The key is to consume fewer calories than you need to maintain your current weight. It’s essentially a numbers game, like doing math in reverse compared to eating for muscle gain.
One constant for everyone, though, is protein intake. It’s critical to eat more than 1 gram of protein per pound of body weight to keep your muscle mass intact while burning fat. The last thing you want is to lose hard-earned muscles instead of shedding fat.
It’s also important to be mindful about when you eat. Make sure to take in protein and carbs around your workouts. This helps replenish glycogen stores and gives you enough energy to smash your training sessions.
### Your Workouts
Oddly enough, your workout routine isn’t the main factor in getting ripped. As long as you maintain your muscle mass, it’s less about how much you’re lifting and more about how you structure your training plan.
When trying to get ripped, avoid doing too many sets and reps. Your body won’t have the energy to recover from crazy long workouts due to the calorie deficit. However, don’t sacrifice intensity—this is where a lot of people go wrong. Stick to short but intense sessions instead.
It’s also a good idea to cut out isolation exercises, like bicep curls and leg extensions. Instead, focus on compound movements that work multiple muscle groups at once. Think squats, deadlifts, bench presses, shoulder presses, rows, and calf raises. For abs, sticking to one solid ab exercise is enough.
You can aim for three workout sessions per week. If you want to improve glycogen levels, drink a carb-heavy shake before your sessions.
### Cardio
Cardio is another tool to help you get ripped, but overdoing it might backfire. If your weightlifting plan is already intense, be cautious about adding too much cardio—it can easily lead to overtraining. For instance, doing an hour of cardio after strength training can leave your body burned out.
Long, moderate-paced cardio sessions can also cause fat loss to plateau over time. If this happens, you have two options: either add more cardio or reduce your calories further. But since you’re probably already eating less to begin with, adding more stress with excessive cardio isn’t always the best option. Instead, try incorporating a couple of high-intensity sprint sessions into your week. This will help you burn fat without sacrificing muscle.
Use common sense when managing your cardio. Pair sprints with leg workouts to maximize recovery time, and always pay attention to how your body feels. Monitor your weight-loss progress and adjust your cardio based on what your body tells you—it’s a trial-and-error process.
### Rest and Recovery
Rest and sleep are just as crucial as your workouts and diet. Your body needs time to recover, and if you don’t let it, you’re bound to run into issues. Fat loss and muscle growth both happen during recovery, so skipping rest days or pushing through when your body is clearly exhausted will only slow down your progress. Listen to your body and take an extra rest day or skip a workout if needed.
Pay attention to how your body responds to your routine, track your progress, and learn as you go. Read up on the subject, tweak your approach where necessary, and you’ll likely exceed your expectations when it comes to getting ripped. Keep things simple, stay consistent, and don’t overlook the small details—they all add up in the end.