I know it’s common for most of us…
When we are hitting our weights at the gym hard and suddenly you stop to reflect for a moment, how much is too much i.e “when will I get ripped and have those biceps & triceps, abs, shoulders, and arms to show the world?”
In other words, you are asking yourself “how to get shredded fast? how to get leaner and get a shredded body? how to get ripped in a month?”
But, hold on, for a minute; the fact of the matter is, getting leaner and getting shredded body requires a perfect combination of losing fat and building muscle at the same time. This is where most go wrong.
So, in a nutshell; there are only two requirements for getting shredded
- Building muscles
- Losing body fat at the same time
But wait, does the above conclusion feels to you as some sort of counter-intuitive? If it does, then you are not alone; there are many like you out there with the same question in mind.
So, if you want to be the most shredded man and become a fat-to-fit man, then missing this post is not an option. Here is how you can easily get shredded and ripped to reveal your perfectly-built body to your family proudly.
Getting shredded: How to lose fat and gain muscle at the same?
So you might be wondering how on earth is it possible to lose fat and gain muscle at the same time? This is very much possible but requires some interesting physics. i.e you have to both bulk and cutback at the same time.
In layman terms, to get there, your first have to cut down so can you lose extra calories to shed that bad fat but at the same time by toning your muscles with a proper weight training routine, you can end up revealing that shredded and ripped look.
The whole process requires you to reconfigure your body composition over time, but your weight will change. And yet the process may take a little longer than if you went through the traditional cycling of massing and cutting.
Research evidence
- According to one research, this apparently counter-intuitive phenomenon can be easily achievable for new, untrained people having a high higher starting body fat percentage – since they are prone to lose fat more efficiently.
- Another study suggests that a careful, well-planned strength training program coupled with a high level of protein consumption you may be able to increase lean mass while simultaneously losing body fat.
- Another group of researchers suggested that if you are regularly participating in strength training and taking up to 3 times more protein take than daily allowed, you can actually not only preserve your lean muscle mass but can even increase it.
So it all boils down to this: to lose body fat and gain muscle at the same time requires you master two things
- Your diet
- Your strength training/exercise program
And there are no magic supplements available in the market too. Therefore achieving that ripped shredded look requires some serious hard work, time, and dedication. However, getting there doesn’t have to be complicated.
Below, I will start by discussing with you perfecting in your diet followed by a sample meal plan for getting shredded. Then I will come towards the second important thing which is your strength training routine/program.
Shred diet: How to achieve a perfect getting-ripped diet?
To perfect your getting-shredded diet, you first need to understand the difference between eating for shredding and eating for general health i.e not only the two kinds of food but quantities of those foods also matter.
Also, you have to keep track of all the calories and macronutrients your body is taking to ensure that you are on track to grow muscle and reduce body fat. This can be achieved by following these steps.
Step 1: Cutting back your calories to lose fat
Never forget this Universal fact: Whether you are cutting, bulking or trying to change your body composition your calorie intake is crucial.
Calories work by fulfilling 100% percent of your body energy needs. You get them from whatever you eat and burn them in different bodily functions and exercise movements.
When your body takes more calories than it needs, it is stored and preserved in your body as “fat” and when your body takes less than what you need, these stored fat reserves of the body are used as fuel.
So, in short, cutting their calories regularly is the most effective tool to lose your body fat.
Please, be cautious with cutting back calories!
While this cutting back of calories can speed up the process of losing fat temporarily, at the end of the day, you might end up losing your precious lean mass of muscles.
According to fitness researchers, this way of cutting calories is best suited for professional individuals or athletes who have already less body fat to lose as compared to those that are beginning with more body fat and less lean mass of muscles.
But never forget that starving yourself by cutting back your calories too much can make the whole process more complicated and difficult and can very negatively affect your mood, appetite and energy levels.
Step 2: Choose your weight goal and balance out carbs, proteins, and fats
Let’s say you are weighing 250lbs right now and want to reach 180lbs – the bodyweight you believe would give you a ripped look (or estimate the weight you think will give you lean muscles look).
- 45 percent from protein,
- 35 percent from carbs
- 20 percent from fat.
As for fat, keep it minimal to avoid getting your calories out of your control since a 1 gm of fat has twice the calories of a gram of protein or carbs), but make sure to not reduce them to so low levels where they start negatively impact hormones like testosterone. So, 0.4 gm per pound is a good start.
The Bottom line:
For a 250-lb man who wants to be 180, his ratios of macro quantities are 180g protein, 180g carbs, and 72g fat. The last step is to figure out a list of foods that satisfy these numbers, and a meal plan to follow and satisfy these numbers for 24/7.
Furthermore, Please note that these numbers are just a rough estimate; these numbers can’t be applicable to everyone.
Step 3: Eat A lot of protein
Eating sufficient protein is crucial for your overall fitness goals whether you are looking to lose weight or gain muscle. This a, in fact, a key nutrient for building, repairing, and preservation of your lean body tissues i.e your lean body mass.
Protein is also our best friend in case of your calorie deficit bodies because it is a protein that preserves your lean muscle mass while losing body fat at the same time.
Additionally, many of the research studies have confirmed the fact that taking at least 25-30% of your calories from protein sources can reduce your frequent food cravings i.e appetite control thus making it dieter’s best buddy.
Best protein-rich foods include:
- Chicken
- Salmon
- Cheese
- pork,
- beef,
- Turkey,
- Legumes,
- Nuts,
- certain dairy products like Greek yogurt.
Step 4: Eat only healthy fats and consume them in moderation
It’s generally understood that eating fats will make you fat. This is factually not true unless too much of your calories come from it.
Also, it is the fat that is stored in your body as compared to other macros but limited research does suggest that some individuals might be more prone to changes in their body composition from fat intake than others.
So this is not always the case with everyone. Since fat is calorically dense, unless you are following a specific, high-fat diet like keto, keeping your total fat consumption in check could be crucial to help you control your calories and your fat loss efforts
Moreover, your choice of fat matters too. Research studies are suggesting that healthier, unsaturated fats are less likely to be stored as fat compared to saturated fats.
Last but not least, Including some healthy fats is also thought to be appetizing and satisfying. So aim to keep healthy fats at least 20 to 30% of your total calories.
Step 5: Try out carb cycling
It’s another misconception that carbs are only responsible for weight gain. The reality is if you are really hitting the gym hard, you could actually be better off consuming an adequate amount of carbs.
This can be done through a little trick called ‘carb cycling’ which can save you from going low carb.
I am sure you need more explanation regarding this.
What is Carb cycling?
“It is the process of timing your carbohydrate and calorie intake around when your body needs it most – when you are working out, on high output days, and when you are generally more active.
In theoretical terms, this would help in the effective and efficient utilization of extra carbs in your energy needs and intensive workouts while minimizing your chances of getting your carbs stored as fat.
Other potential benefits of Carb cycling are:
- Protection of your lean muscle tissues by strategically refilling your carbs stores on days when your carbs requirement is high e.g high-intensity workout days. This can also indirectly supplement your appetite-controlling efforts for later times.
- Utilization of fat stores when carbs are limited, thus helping you melt fat in a calorie deficit and preserving lean mass too.
Step 6: Try out portion controlling
You have to agree with me when I say….
Even if you are carefully and precisely cooking all your meals by yourself, it would be an uphill task to figure out more accurate portion control unless you are weighing your own food regularly bit by bit.
The truth is every calorie in your each food matters. When you don’t weigh your food and keep adding with rough estimates of a cup, those extra calories are bound to swell up.
To support this argument, in some research studies, it was clearly found that people, on average, add up an extra 20% of calories by not accurately estimating or weighing their food portions.
How to prevent this problem?
It is advised to invest some money in buying a food scale and invest some time in learning what weights align with your portion and calorie goals and make sure they are perfectly accurate when preparing your own meals.
Here are some examples:
1. 3 ounces of brown rice = 98 calories,
- 2g protein,
- 19.5g carbs,
- 0.7g fat
2. 4 ounces of brown rice = 127 calories,
- 2.6g protein,
- 26g carbs,
- 1g fat
3. 4 ounces of sweet potato = 97 calories,
- 1.7g protein,
- 22g carbs,
- 0g fat
4. 6 ounces of sweet potato = 146 calories,
- 4g protein,
- 39g carbs,
- 0g fat
5. 4 ounces of salmon = 161 calories,
- 22g protein,
- 7g fat
6. 4.5 ounces of salmon = 181 calories,
- 25g protein,
- 8g fat
7. 4 ounces of chicken = 136 calories,
- 25g protein,
- 2g fat
8. 6 ounces of chicken = 170 calories,
- 38g protein,
- 3g fat
Other important tips for portion control
To supplement your portion control efforts, you can make your diet intake more systematic and strategic. i.e try eating at the same time each day to make a routine to follow overall.
This will minimize the effect of any other variables and keep your temptations and appetites at bay and yields the best results for the portion control routine.
Get-shredded sample meal plans
As you reduce the number of calories you eat your body starts to burn fat for energy. But calorie cutting can make you lose muscle – so don’t overdo it.
The secret to getting ripped fast: cutting calories from carbs and eat more protein. This protects your muscles from wearing off.
However, you need to exercise one caution; Don’t try cutting your calories too much. When you do this, your body thinks it’s starving so it starts to conserve and store them, which reduces the rate at which you burn body fat.
Below I am putting up a sample meal plan that will help you in getting through a getting-ripped stage and fulfill your purpose of both losing fat and gaining muscle.
Breakfast
- 4 egg whites ( fried or omelet),
- whole-grain bread (2 slices),
- oats (50g),
- 1 cup milk
Morning Snack
- Hummus on oatcakes
- 2 apples
Lunch
- Turkey (150g),
- Swiss cheese
- salad on whole grain bread
Afternoon Snack
- Protein shake,
- 2 pieces of citrus fruits,
- 1 cup of black coffee
Dinner
- Stir-fried chicken (150g)
- broccoli (1 cup)
- brown rice (1 cup)
Night snack
All-bran muffin or carrot cake
(B) Training to get ripped fast
So, you have figured out and nailed your nutrition for fat loss and muscle gain. The final thing you need to perfect your desire for getting ripped is to nail your training program.
It all boils down to this: Successful shredding is all about optimizing your body’s ability to burn fat while preserves your muscle-building gains.
1. Focus on Compound exercises
Let one thing be clear; if you want to melt your body fat and build massive muscles, you have to embrace compound exercises your priority no.1.
The reason is very simple to understand; By doing compound or multi-joint exercises you involve a large number of muscle groups than single-joint movements.
Moreover, by engaging in multi-joint exercises you give yourself a chance to lift far heavier loads, which in return increases your metabolism while you are working out and after you have finished your workout.
Additionally, these multi-joint exercises have been proven to help you burn fat and compensate calorie deficit. This is due to the fact that these compound movements are involved in triggering the release of anabolic hormones like ‘testosterone’ and some ‘growth hormones’.
2. Play with heavier weights
I am sure you are guilty of this common misconception that it is better to reduce your normal weights while trying to carve out lean physique because this will reduce your usual weight loads and boost the overall number of reps, right???
There is a serious problem with that thinking; when you take light weights, you actually stop building muscles. Also, this sends an endurance signal to your body that can make it difficult to keep all of your hard-earned muscles.
So to be on the safer side, keep playing with at least moderately heavyweights to keep getting training stimulus for the initial period when you are starting out.
Research evidence
Many studies have found that training with heavier weights can boost your metabolism and keep it elevated for even longer periods as compared to just using lighter weights.
This phenomenon is called “excess post-exercise oxygen consumption” or EPOC,
You have often heard that this can only be achieved by doing cardio only, but actually lifting heavier weights is a good source of triggering that elevated state of metabolism too.
3. Try doing more in less time: Increase workouts density
Increasing the density of your workouts can be another best way to enhance your efforts for getting a shredded body. Doing shorter yet highly efficient workouts on a lower-calorie diet will go a long way in serving your muscle building, losing fat results.
Rather than following your normal between-set recovery process for every movement, do some additional work during what would normally be downtime, at least on certain movements. This is the simple process of increasing the density of your workout.
Let’s discuss an example to further elaborate my point.
Do seated overhead press and pair it with bodyweight lunges. Then do lunges for 45 seconds, rest for 30 seconds and without taking any rest start doing your next set of overhead presses.
4. Do supersets, drop sets – add volume with Intensity
This strategy is another important part of shredding your body. Supersets, drop sets, and rest-pause sets are the best techniques to add volume with intensity.
These are actually set extending exercises and so by extending your sets, you push your muscles to work harder having longer times under tension. This, in turn, elevates your heart rate and burns more total calories.
In terms of muscle building, the finish of most workouts is a very critical phase. Why? The pump at the end gives the muscle the strength it has developed.
Research evidence
Research from the College of New Jersey (Ewing) has found that participants who took only 30 seconds to rest instead of 3 minutes between sets were able to burn more fat and calories than the other group of participants.
6. Try HIIT Cardio Intervals to burn more calories and fat
High-intensity interval training, or HIIT, is popular in the fitness industry for a reason. It is defined as any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
Research Evidence:
A study published in the International Journal of Obesity involving young women who did steady-state cardio for 40 minutes to those who completed just 20 minutes of HIIT training. This practice was done for 3 days a week for 15 regular weeks.
The Results: members of the HIIT group lost a significantly greater amount of body weight and body fat compared to the steady-state group.
An important point about HIIT!
Initially, HIIT might feel you as very intense and might mess up with your recovery process. So don’t leave it for your cardio sessions.
Instead, do half HIIT style workouts and half steady-state workouts for equal minutes. For the best results, it is recommended to follow the exact plan explained in the Cellucor Summer Shred program.
Full-body workouts to get ripped fast
In this section, I will be giving a list of exercises of all important areas of muscle that need to be worked to give your body a shredded & ripped look. I will start with Abs, and mention exercises of chest, legs, triceps, biceps, and back.
The following are some of the best shred workouts tips to reveal that ripped body.
1. Best Abs exercises to get shredded
1. Reverse crunches.
Instructions
- First, begin with lying on the floor with your legs just extended straight to you.
- Then, start bending your knees and try lifting your feet until your thighs are just perpendicular to floor i.e at a 90-degree angle to the floor.
- Then get you knees to tuck in your chest and try lifting the hips above the floor
- Now bring back your legs to the starting position by lowering them.
- Now, keep repeating this moment for one and a half minutes.
2. Oblique crunch
Instructions
- Firstly, lie on your right with your upper body just off the bench
- Now, get your bottom side to the front and fix your heel just under the bench and after this get your upper leg back and fix your toes just under it.
- Now extend your torso downwards the floor at about a 30-degree angle below the bench.
- Now, slowly lift your hand upwards so that your hand palm is touching your head in close and put your right hand on your side torso like if you are hugging your torso and you feel them being stretched.
- While keeping your legs stable, try crunching your left-hand elbow up and side, then taking it towards your left hip to the maximum height
- Now get yourself back and down to your initial position where you started just underneath your bench. This completes one rep
- Now repeat all you’ve done up to 12-15 reps and after doing that you can start doing these crunches from the left side.
3. Ab rollout
Instructions
- Firstly, put the ab roller on the floor but firmly grip it with both hands and while doing this bent down onto the floor.
- Now get the ab roller out slowly, and extend your body forward.
- Now, try going down as below as possible while making sure that your body should not touch the floor. Also, try keeping your core as controlled as possible.
- Finally, stay some time in the stretched position, bring your core into play and take easy breadths while you are bringing yourself back to the original position. This is one rep
- Try doing at least 12-14 reps in this workout
4. Hanging knee raise
Instructions:
- Start by getting yourself hanging from a pull-up bar with your hand palms not towards your mouth and at kept at the distance of shoulder. But make sure your feet should be together.
- Now try bending your knees and hips together at the same time and tuck your lower back under as you are trying to lift your thigh towards your big chest.
- Stop when your thighs are close to your chest and then slowly get your legs back to the original position. If you want to avoid turning your hips and torso, try engaging your core.
5. Lying Leg Raises
Instructions:
- Start by getting yourself hanging from a pull-up bar with your hand palms not towards your mouth and at kept at the distance of shoulder. But make sure your feet should be together.
- Now try bending your knees and hips together at the same time and tuck your lower back under as you are trying to lift your thigh towards your big chest.
- Stop when your thighs are close to your chest and then slowly get your legs back to the original position. If you want to avoid turning your hips and torso, try engaging your core.
6. Ankle Touches
Instructions
- Start with lying on your back, just squeeze your core with strength and trying pushing your lower body towards the floor
- Now, by keeping your both feet together, raise your both legs upward until they are at a 90 degree to floor.
- Now, in this position, move your arms and stretch them at perpendicular to the floor just on your topside left.
- Now by keeping your back smooth and flat, try lifting your body and core so that you are able to touch your toes just on the right topside.
- Now go back to the floor slowly. This is one rep
- Keep repeating these movements for at least 1 minute.
- As you maintain a flat back, slowly lift your torso and try to touch your toes (top-right). Lower back to the ground slowly.
- Repeat the movement for 45 seconds.
2. Best Triceps workouts to get ripped
1. Rope Tricep Pushdown
How to do it?
- Start by attaching a rope handle to the highest pulley point of a cable station.
- Now, with your hands wider than your shoulders, bending the arms, hold the bar with an overhand grip.
- Now, get your upper arms tucked just towards your side.
- Now, while keeping your upper arms still, keep pushing the bar until your elbows get locked.
- Now, slowly go back to the start point/position.
- This completes 1 rep
2. Tricep Dips (Advanced)
How to do it?
- Start by hanging yourself up on parallel bars such that your hanging body should be parallel to the ground. Remind yourself that you have to keep this posture throughout the whole exercise.
- Next, bend your knees and legs, and get your ankles cross to each other.
- Now, lower your body slowly such that your shoulder joints should be just underneath your elbows.
- Finally, push your backup with full force from your arms such that your arms elbows should be almost straight but they should not be able to get locke.
- Caution: you can skip this last move if you have some sort of shoulder injury.
3. Overhead Triceps Extension
How to do it?
- Start by grabbing a dumbbell while getting seated on a bench.
- Now, firmly grip the top end of the weight such that it should give a diamond shape.
- Now, get the dumbbells above your head by raising it but make sure to keep your elbows and your core upright and shaky.
- Now, bend at the elbow of your arms such that dumbbell should be brought down on your right back and make sure to maintain your strong chest position and keeping your shoulders unmoved.
- Finally, lift the weight aided by full extension of arms, just making a
- – Raise the weight by fully extending your arms, pausing for a few seconds to get a good squeeze at the top of this movement.
4. Skullcrushers (Lying Triceps Extensions)
How to do it?
- Start by gripping the EZ bar with an overhand grip and just extend your arms straight up.
- Now by keeping your arms elbows fixated tucked in, lower the bar slowly to such an extent that it reaches a distance of one inch from your frontal head.
- While doing the above movement, just keep your upper arms at a 90 degree to the ground.
- Finally, without getting your elbows locked, slowly extend your arms back to the original position.
5. One Arm Kettlebell Floor Press
How to do it?
- Start by lying on the ground, having a kettlebell in one hand, and your upper hand being supported by the floor
- Now, fully extend your arms and try pressing the kettlebell up towards the ceiling. This completes one rep.
- Now, finally, get the kettlebell to lower position and repeat.
4. Best Biceps exercises to get ripped
1. Barbell curl
How to do it?
- Start by standing tall and still with your chest and core ready and upright, with your hands, just outside your hips while holding an underhand grip.
- While keeping the first step balance, try engaging your biceps by raising your hands just a little.
- While your biceps are tensed in this situation, curl up the bar to the shoulder height giving your biceps a few movement’s squeezes.
- Now, while keeping your biceps tensed, stretched and engaged in work, begin to get down the bar slowly.
- Finally, once you get the bar to the original position, straighten and extend your arms completely to tense your triceps. This makes sure that your biceps are worked from every angle
2. Incline dumbbell curl
How to do this?
- Start with sitting against your workout bench, with your back straight and your abdominal muscles fully stretched. Your dumbbell should be on either side, with each hand occupying one dumbbell.
- Now, in this position, lift each dumbbell towards your shoulders. Remember that, your hands should be fully stretched because you have to differentiate the biceps brachii muscles being worked as you are working your just lower arms.
- Finally, lower back the dumbbells down to its original position but be careful to not release your dumbbells weights too quickly otherwise this could strain your muscles. I.e this should be a slow yet controlled movement. This completes your one step.
- Get 15 reps on 3 sets to make this effective workout.
3. Standing biceps cable curl
How to do it?
- Start by setting up a cable station attached with a straight bar and connected to the pulley.
- While standing close to the station, get your both feet wider than your shoulder on the side of the pulley.
- Now, grip the bar with an underhand grip at the width of a shoulder. In this position, your elbows should be as close to your body as possible.
- Now, curls your arms towards up from the elbow’s side in a smooth way. Now keep doing this such that your forearms are straight up and your palms facing your body. Remain here in this position for a few seconds while you get your biceps flexed.
- Finally, lower the bar back to the original position in a slow and smooth fashion. This is one complete step.
- Repeat this movement for the recommended sets and reps.
4. Reverse-Grip bent over row
How to do it?
- Start by standing upright holding a barbell, and as you are in this position, bend at the waist point.
- Now, keeping your back just upright and flat, lean forward so that it is almost parallel to the floor.
- While leaning forward, the barbell should be hanging right in front of you and your back should be at 45 degrees to your body.
- Now, keeping your elbows as close to the body as possible, pull the weight up towards your upper body and shoulder by getting your elbows to bend.
- If you can’t stretch your shoulders while you are pulling, change the pulling up position.
- Now, get your weight to go back down slowly to the initial position.
5. EZ-bar curl
How to do it?
- Start by holding the Ez bar just in front of your thighs with underhand at the width of your shoulder.
- Now, as you get your breath in, curl up the bar such that your hands are on your shoulders.
- Finally, stretch and squeeze your biceps and then lower down with complete control.
- As you breathe in, curl the bar until your hands are at your shoulders.
6. Zottman curl
How to do it?
- Start by maintaining your torso upright and tight while standing while holding a dumbbell in each of your handheld at arm’s length. In this position, your elbows should be as close to the body as possible.
- Now, get your palms of the hands to face each other. This is your first position
- While keeping your upper arm still, curl the weights while making your biceps contract out as you breathe out. In this position, only your forearms should be moving. Keep doing this movement such that your biceps become fully contracted while your dumbbells are parallel to your shoulder.
- Hold the above-stretched position for a few moments as you are squeezing your biceps
- Now while the biceps are in the stretched position, rotate your wrist until your hand grip gets to a higher position than the pinky..
- Slowly begin to bring the dumbbells back down using the pronated grip.
- As the dumbbells in your hands are closing your thighs, begin rotating your wrist so that you get into a neutral position(your palms towards your body)
- Repeat the above all movements for 12-15 reps for best results
5. Best back exercises to get ripped
The following are some of the best back workouts to get your core and back ripped
1.Kettlebell Swings
How to do it?
- Start by keeping a kettlebell just a couple of feet right in your font.
- While standing with your feet little wider than your shoulders, bend your knees to lean forward and get hold of the handle firmly with your both hands.
- With your back kept upright, involve your lats to pull the weight between your legs.
- Now get your hips to move forward and powerfully pull the kettlebell up to your shoulder while your arms just right in front of you
- Come back to the original position and keep repeating without any delay.
2. Barbell Deadlift
How to do it?:
- Start by going down in a sitting position and hold firmly your a barbell such that your hands should be kept at shoulder width.
- While keeping your chest upright, pull back your shoulders but make sure that you are looking straight while you are lifting the bar.
- While trying to take the weight back to your feet, keep the bar as close to your body as possible all the way.
- Now, lift back to your thigh level, get a little pause, then again back to the original position.
3. Pull ups
How to do it?
- Hold firmly a pull up bar with an overhand grip such that your hand’s palm is not facing your body and your hands should be kept wider than your shoulder.
- Powerful contract your upper back to pull your chest towards the iron bar.
- Finally, lower this while keeping your body in control.
4. Inverted Row
How to do it?
- Start by setting up a bar in a rack at your waist height. This grip should be wider than your shoulders with an overhand grip.
- Now position yourself in such a way that your heels should be just in front of you and your arms should be completely stretched. Also, your body should be upright and still from your shoulders to ankles.
- Now flex your arms at elbows to get your chest to be pulled to the bar.
- Now lower your body to its original position while maintaining full control over your body.
5. Lat Pull-Downs
How to do it?
- Start by kneeling in front of the cable machine.
- Now, grab the bar firmly with your palms facing away from your body kept at wider than the shoulder.
- Now, lean back slightly by pushing your chest out.
- Now pull down the bar at your chest level and then come back to the initial position. Make sure that your torso should be stable and upright while you are doing this moment
6. Best Leg Exercises to get ripped
1. Front Squat
How to do it?
- Start by setting up a barbell on a power rack equal to your shoulder height.
- Now, by keeping your overhand grip as wider as your shoulder, raise your elbows until your arms come becomes equal to the floor.
- Now by taking the bar out of the rack and getting it rested on your fingertips, make sure to keep your elbows up throughout the movement.
- Now just step back while keeping your feet as wider as your shoulders with your feet toes turned out a little.
- Finally, squat down as low as possible without losing the stretch in your lower back.
2. Squat
How to do it?
- Start by entering either a squat rack or a cage and hold on the bar firmly as far apart your body as possible and position yourself under it.
- Now, place the bar on your lower traps, squeeze your shoulder blades together while pushing your elbows up and nudging the bar out of the rack.
- Now, take back a few steps and stand while keeping your feet as wider as shoulder while keeping your toes bent out a little.
- Now take a deep breath to relieve yourself. After a deep breath, bend your hips back and get your knees to lower your body as far as possible without losing the curve produced in your back.
- Finally, push your knees as you go down. While continuing to push your knees out, drive up vertically with your hips.
3. Deadlift
How to do it?
- Start by standing straight up with your feet kept wider than your body width and lurking a few inches away from the bar.
- Now, firmly hold the bar with a reverse grip, bending your knees and pushing them towards your straight arms in the process.
- Now, bring your chest upwards as much as possible and try looking just straight off you.
- Finally, keeping your back as still as possible, stretch your hips to get your body to stand up, pulling the bar up to get your legs lockout in the process.
4. Swiss Ball Leg Curl
How to do it?
- Start by getting your abs on heels with a stability ball.
- Now, raise your hips in the air but make sure to keep your knees as straight as possible.
- From here, start bending your knees and rolling the ball back towards yourself.
- Finally, keep your hips at height throughout the sets and reps.
5. Machine Pull crunch curl
How to do it?
- Start by adjusting the seat of your machine such that you are able to sit comfortably, such that your hips are under your knees which are further in line with your both feet.
- Now, remove all the safeties and get your knees to lower towards your chest so that they are bent perpendicular to each other and then press back up.
- Caution: be careful to not go down the loo, otherwise, you risk your back coming out of the seat leading to a serious injury.
7. Best Chest Exercises to get ripped
1.Dumbbell bench press
- 4 sets
- 10-12 reps
- Rest: 60-90 seconds
2. Butterfly
- 3 sets
- 12 reps
- Rest: 60-90 seconds
3. Pushups
- 3 sets
- 12 reps
- Rest: 1 minute between sets
4. Machine bench press
- 3 sets
- 10-12 reps
- Rest: 2 minutes
5. Dips-chest
- 3 sets
- 12 reps
- Rest: 60 seconds
Final tips to get a perfect shredded body
1. Make use of Supplements
Best supplements for getting shredded are
- BCAAs: essential amino acids that speed up and boost recovery of other amino acids.
- CLA: helps your basal metabolic rate and converts food into energy
- Whey protein: for building muscle and enhancing your protein intake
- Fat metabolizer: its elements like green tea, choline, caffeine, etc promote fat loss and shredding.
2. Get adequate Sleep
Rest is a crucial component to both muscle building and fat loss because it is the rest time like sleep when the repairing of your bigger and better muscles takes place.
3. Control Stress
High amounts of stress are known for negatively impacting your life, especially your fitness efforts i.e it can lead to increased fat storage, mainly abdominal fat
4. Stay Consistent
All of the steps above are meaningless unless you practice them consistently. And being consistent simply means repeating the same behaviors on a regular basis. Don’t chase perfection rather an improvement
You probably have heard that famous quote that reads like this“Don’t chase perfection, for perfection impossible but you will achieve excellence in this process”.
So, your goal should not be perfection. Instead, focus on getting it right a majority of the time. Consistency coupled with patience and enough time will ultimately lead you to your dream ripped, shredded body.
FAQs
Q1: How do I train to get shredded?
Answer: You definitely have to train hard to get shredded. For that, you have to follow these tips.
1. Focus on compound exercises
2. Use heavier weights in your training.
3. Do HIITs in your training
4. Do supersets, drop sets, etc
5. Give brutal finishers to your workouts
6. Follow the best exercises of chest, abs, triceps, biceps, and legs
Q2: How can I shred fast?
Answer: To shred fast, you have to follow a strict dieting and training routine.
For strict dieting, you need to
1. cut your calories,
2. increase your protein intake,
3. use a moderate amount of fats,
4. use minimal amounts of carbs.
5. use techniques like carb cycling and portion control.
For strict training, you need to
1. Focus on compound exercises
2. Use heavier weights in your training
3. Do HIITs in your training
4. Do supersets, drop sets, etc
5. Give brutal finishers to your workouts
6. Follow the best exercises of chest, abs, triceps, biceps, and legs
Q3: How can I get shredded diet?
Answer: To get the best-shredded diet, follow these tips like
1. cut your calories,
2. increase your protein intake,
3. use a moderate amount of fats,
4. use minimal amounts of carbs.
5. use techniques like carb cycling and portion control
Q4: How can I get ripped naturally?
Answer: To get ripped naturally, follow this list of useful tips.
1. Determine your weight goal
2. Determine and cut your calories
3. Increase your protein intake from natural resources
4. Consume only healthy fats
5. Try out carb cycling
6. Employ portion control
7. Do only compound/multi-joint exercises
8. Always use heavier weights
9. Use HIITs in your training
10. Give your workouts finishes a brutal end
11. Get proper sleep
12. Control your stress
13. Use supplements like BCCAs, whey protein, fat metabolizer
14. Stay consistent in your efforts
“Get Ripped: Your Guide To Getting Shredded” by bodybuilding.com
