Are you looking to get ripped? If so, it cannot be easy to know how long the process should take. Every person is different, and a range of factors will affect the time it takes for you to reach your goals – from your age and current fitness level to the intensity of the workouts you do and the type of diet you follow.
So instead of focusing on a specific timeline, it’s important to focus on what you can do now to begin making progress. It’s important to remember that getting “ripped” is not just about increasing muscle mass but also shedding body fat.
That said, some general guidelines can help you estimate how long it might take you to get ripped. Let’s delve into the details and see what it takes to get ripped quickly!
Contents
The Ultimate Guide to Getting Ripped
How To Follow A Diet To Get Ripped
Eating right is an essential part of achieving a ripped physique. Protein is especially important when trying to build muscle mass; make sure your protein sources are lean cuts of meat like chicken breasts or turkey thighs, fish such as salmon or tuna, and low-fat dairy products such as yogurt or cottage cheese.
YOU’LL ALSO NEED HEALTHY CARBOHYDRATES SUCH AS WHOLE GRAINS, OATS, QUINOA, SWEET POTATOES, AND BROWN RICE.
When choosing carbs, opt for complex carbohydrates high in fiber, such as beans and legumes – these will provide sustained energy throughout the day without spiking your blood sugar levels.
Consume fewer processed foods like white bread and pasta as these do not provide your body with the same nutritional benefits as unprocessed whole grains.
The number of calories you need will depend on factors such as height, weight, activity level, age, etc., but most people looking to get ripped should aim for around 2000-2500 calories per day spread out over 3-5 small meals throughout the day.
Ensure you’re getting enough protein (1-2g/lb) every day and healthy fats (25-35% of total calorie intake) from sources like nuts & seeds or avocados & olive oil. Also, remember that getting enough sleep is important when trying to get ripped – aim for 8 hours per night!
Exercise:
Exercise is a crucial component in getting ripped quickly because it helps you build muscle mass while burning fat at the same time.
YOU HAVE TO FOCUS ON STRENGTH TRAINING EXERCISES LIKE SQUATS, DEADLIFTS, BENCH PRESSES, ROWS, PULL-UPS/CHIN-UPS, AND OTHER COMPOUND EXERCISES THAT SIMULTANEOUSLY WORK FOR MULTIPLE MUSCLE GROUPS.
Additionally, adding HIIT cardio (high-intensity interval training) into your routine can help accelerate fat loss while still allowing you to maintain muscle mass by providing short bursts of cardiovascular activity during weight-lifting or in separate sessions altogether.
Body Fat Percentage & Body Composition:
When it comes to getting ripped quickly, body fat percentage and body composition are key components in achieving visible muscle definition, giving your body a ‘ripped’ appearance. To achieve this goal quickly, it’s important to stay within 10-12% body fat for men or 18-20% for women—which is considered the optimal range for visible muscle definition without sacrificing overall health or well-being to do so.
Additionally, focusing on building lean muscle mass through strength training exercises rather than bulking up too much will also help reduce excess body fat faster while still allowing you to achieve the desired results more quickly than if solely relying on cardio alone.
Length Of Workouts:
Depending on your current fitness level and goals, there is no one size fits all approach when it comes to workout duration, but generally speaking, most experts recommend engaging in at least 30 minutes of moderate physical activity every day with at least three days of full-length strength training sessions lasting between 45 minutes – 1 hour per session per week depending on individual preferences such as number sets/reps/tempo, etc.
Doing so will ensure that you can maximize gains while minimizing injury risk associated with overtraining or doing too much too soon!
What To Expect When Getting Ripped: A Timeline
1 Week – 1 Month
It would be best to start by evaluating your current lifestyle and diet habits at the beginning stages of your journey to get ripped. This includes looking at how many calories you take in daily and what kind of physical activity you are engaging in. From there, creating a realistic plan that considers your goals, time constraints, and budget is important.
This first month should focus on building healthy eating habits and increasing your activity level with lightweight training and moderate cardio activities such as running or cycling. It is important to do what is necessary because doing too much too soon can set you up for burnout or injury later on.
You should also pay attention to any changes in your energy levels and mood, which may indicate that something needs to be adjusted with your diet or exercise program.
2 Months – 6 Months
After about two months of following a healthy lifestyle and consistent workout routine, you should start seeing some visible results from all the hard work you’ve been putting in. During this period, you may need more motivation than usual, so don’t forget to reward yourself with small treats every once in a while!
By the fourth month of intense training, most people have already reached their weight or body composition goals, such as having six-pack abs or achieving “ripped” status— although it is important to note that everyone’s journey will look different!
It is important to continue making gradual adjustments at this stage, such as increasing intensity during workouts or introducing new exercises into your routine if necessary. Pay close attention to each change’s results so that adjustments can be made accordingly until the desired outcome is achieved.
Additionally, ensure that proper nutrition remains an integral part of your plan; without adequate nutrition, all the hard work put into working out will be for nothing!
7+ Months
By now, you should have seen significant progress towards achieving a ripped physique, depending on how closely you have followed your training program and maintained proper nutrition habits throughout the journey thus far.
If not, take some time to evaluate where things may have gone wrong so that corrections can be made if needed. Otherwise, continue making small adjustments if necessary but remember to do it sparingly!
How To Get Shredded: 8 Quick Tips
Here are eight quick tips that will help you get shredded.
Increase Your Metabolism
Eating smaller meals throughout the day can help increase your metabolism, which can help you reach your goal faster by allowing your body to burn more calories each day. Eating frequently also helps keep hunger levels in check, so you don’t eat unhealthy snacks later in the day.
Lift Weights
Weight training is one of the best ways to increase strength and build muscle mass which will help you achieve a ripped physique faster than if you just focused on cardio alone. Aim for 3-4 weight training sessions per week focusing on compound movements like squats, deadlifts,s and presses that work multiple muscle groups at once for maximum effectiveness in minimal time.
Track Your Progress
Tracking your progress is key when trying to get ripped, as it allows you to monitor how well (or not) your current regimen is working out for you so that you can make any necessary changes quickly before too much time has passed without results being seen or felt.
Whether it be tracking calorie intake or tracking how much weight was lifted during a workout session—tracking will give you an insight into what needs to be changed or improved upon so that getting ripped becomes easier than ever before!
Utilize Supplements
Supplements can assist with reaching goals faster by providing essential nutrients and helping support energy levels during workouts or providing extra protein so that building muscle happens quicker than expected (always consult a health professional before using any supplements).
POPULAR SUPPLEMENTS AMONG THOSE LOOKING TO GET RIPPED INCLUDE WHEY PROTEIN POWDER, CREATINE MONOHYDRATE, OR BCAAS BRANCHED-CHAIN AMINO ACIDS).
Stay Hydrated
Staying hydrated is key when trying to get shredded as water helps flush toxins out of the body while at the same time keeping muscles hydrated, which can prevent cramping during workouts or decrease soreness afterward due to proper recovery taking place due to ample fluids being taken in each day (aim for eight glasses/day).
Adequate Rest & Recovery
Getting adequate rest & recovery should never be overlooked when trying to achieve any fitness goal; this means getting 7-8 hours of sleep per night as well as taking 1-2 days off from working out per week so that injuries don’t occur from overtraining or hitting plateaus due lack of rest & recovery leading into new workout sessions each week feeling energized rather than drained from lack of proper rest & recovery having been taken into account between workouts training sessions throughout each week!
Don’t Neglect Cardio
Doing some cardio training, such as running, biking, swimming, etc., can help speed up results by burning additional calories while at the same time building endurance so that longer workouts become possible without feeling overly tired afterward due to having built-up an adequate level of cardiovascular endurance beforehand through regular bouts of cardio training each week!
Ignore The Numbers On The Scale
The number on the scale isn’t always indicative of progress since factors such as water retention are involved when determining weight; this means even if progress appears slow based on what’s shown on the scale—progress could still be taking place due to building lean muscle mass while losing fat simultaneously making it important never judge progress solely off what’s being shown on a scale but rather look at other metrics such as measurements made around various parts of the body where changes have been noticed over time instead!
Conclusion
Reaching your goal of getting ripped is possible, but it will take time and dedication to achieve. The amount of time will depend on many factors such as your current fitness level, how much muscle you want to gain, and the intensity of your workouts. Most people can expect to see an improvement within a few weeks if they’re following a consistent workout routine, proper nutrition program and getting adequate rest each night.
Additionally, it’s important to remember that getting ripped is not only about exercise – it also involves developing healthy habits such as reducing stress and finding ways to stay motivated for the long-term.
Doing so will help you build a stronger body that is both mentally and physically strong. With consistency, discipline and patience, you can get ripped in no time!
