Have you checked out other famous and ordinary people’s fitness progress and want to get that same impressive ripped physique? When it comes to getting ripped, you want to try a workout plan that truly works safely and at a relatively fast pace, keeping you motivated and encouraged to reap the full benefits. Of course, as the famous saying goes “no pain-no gain” so don’t expect magical results with minimal effort and time, but it’s possible to reach your goal eventually with some changes to your workout and meal regime.
This “ultimate” getting ripped plan is targeted to both men and women of 20-40 years that want to get that sleek, lean, ripped look while keeping away body fat, within a period of 12 weeks. The results, of course, vary according to your dedication so it’s important to stay focused on your goal throughout the whole plan.
Workout Plan To Get Ripped
As a general rule, an effectively ripped workout plan should consist of vigorous exercising at a frequency of 5-6 hours per week, or 3-4 1 ½ to 2-hour sessions per week with a day or two of rest in-between. This is for training the body to produce more muscle and at the same time get rid of unwanted body fat and prevent muscle loss. You also want to try a variety of strengthening and bulking exercises and focus on exercising all parts of your body for that full-blown, ripped look.
Most of the following exercises are suited for those who go to the gym but some can be performed at home with minimal equipment. Here are the basic 5 you should follow:
No 1: Bench Press with medium grip
The bench press is a very popular gym exercise for gaining lean muscle as it works very strongly with the upper part of the body. To perform this exercise, simply lie your back on a flat bench press and with a medium width grip, with your chest lying below the bar. Take a deep breath and try to lift the bar up to its starting position, focusing on your chest muscles. Keep for a second and then slowly lower down the bar again to your chest and repeat.
No 2: Pushups
An all-time classic favorite for exercising multiple body parts at once, and especially tummy, chest, and arms. To do this exercise, lie on the floor with the face looking down and place your hands (palms facing down) on the floor, at 35-inch distance. Raise your torso at a parallel diagonal angle (approx. at a 45-degree angle) and push up with your arms folded and then down. As this exercise requires a good amount of strength to push up and down, if you can’t do many reps, bend your knees slightly forward to make it easier.
No 3: Lat Pulldown
”Lat pulldown” is indicated for exercising the upper chest and side muscle. To do this: sit down with your face towards the pull-down machine’s wide bar. Adjust optionally the knee pad to match your height level. Unleash the bar and grab with a medium distance from each hand (approx. 20 inches) with your palm facing onwards, and pulling towards the upper part of your chest. Leave the bar at the level of your upper chest and return back.
No 4: Dumbbell lunges (inclined)
This is a good exercise for exercising and strengthening the legs and can be done at the gym or at home with ease with just a pair of dumbbells. To perform this exercise, stand with your torso upwards and hold two 4-6 kg. dumbbells, one on each side of your hands. While you are holding the dumbbells bend one knee forward at a 90-degree angle, while your left foot is put stationary behind. Lower your torso down and then swap legs. Try to use the heel of your foot and push back as you exhale.
No 5: Crunches
Crunches is a great exercise for working out the abdominal muscles and can be done virtually from anywhere with no equipment: at home, at the gym, or even at a place outside. To do this exercise, lie on a flat surface (preferably on a flat semi-soft gym bed) and bend your knees at 90-degree angle. Bend your elbows and place your hands behind your neck, roll your shoulders and push upper part towards your legs, inhaling and then exhaling as you pull back towards the floor.
7-minute Best Workout Plan to keep Fit 24 hour
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If you have some extra pounds of fat that you want to get rid off, you’ll need to do these exercises together with 20-30 minutes of cardio and running per 1-2 hour session as strengthening exercises alone, won’t help you burn fat and build lean muscle. Make sure also that you complement your plan with a high-protein diet, ideally 1.25 grams per lbs of body weight. So if you are weighing for example 150 pounds, you’ll have to take on a daily basis approx. 190 grams of protein.
And if you struggle to keep up with this and your motivation suffers, just think of all the benefits you will gain if you stick through this till the end keep reaffirming to yourself that you are making real progress. Your mirror will love you afterwards for it!
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