Having ripped muscles should be a part of an overall healthy lifestyle and shouldn’t just be about a fad or a crash diet. If you want to get an amazing body, the time to start working on it is now. Depending on your current body type, weight and body fat percentage, you would realistically be able to achieve ripped muscles in 4 weeks. Just remember that this should only be the start of your journey towards a lifetime of health. Read on for some tips for getting ripped muscles in 4 weeks:
Have a balanced workout. The best type of workout is cardiovascular training balanced with strength or weight training. Remember that you can’t choose to spot reduce (that is, to target only specific areas to work out). You’d really have to work out your entire body in order to lose fat and get the lean muscle that you are aiming for.
In simplest terms, cardiovascular training works to improve your lung capacity and your circulation. It also helps to improve your basal metabolic rate; that is, if you are consistent with your cardio training, your body will start to burn fat more easily, even if your body is at rest. It’s good to get 30 minutes of cardio training everyday, at least 5 times a week. You should also focus on doing interval training; that is, you should alternate between high speed and low speed during your exercise, instead of keeping a steady, moderate pace. Interval training has been found to be more effective at burning calories.
Strength training is to improve your muscle mass. Coupled with good cardio training, this will help reduce your body fat percentage. A low body fat (about 10 to 15 for males and 17 to 22 for females) will take you on the way to great ripped muscles.
Get your body fat checked. You should be very conscious about your body fat percentage. As mentioned, your body fat is one of the most important factors for you to obtain ripped muscles.
Complete exercises for large muscle groups. Every day, you should do a short but high-intensity cycle of exercises targeted for large muscle groups. Some of these exercises include the following: squats, calf raises, sit-ups, side plank and toe touch. Do about 10 to 15 repetitions per exercise. During each exercise, focus on core strength; that is, you’d have to concentrate on strengthening your abs and tightening your ab muscles for more defined abdominal muscles.
Lift weights. Another important step to obtaining ripped muscles is to lift weights. Start with medium weights, and do 12 to 15 repetitions at first, going up gradually as you build up your muscle strength. For tips on how to lift weights effectively, click here.
Watch your diet. It’s very, very important that you take account for every calorie you consume throughout your day. In simplest terms, your calorie expenditure should be above your caloric intake, in order for you to lose body fat. Stick to vegetables and fruits, whole grains and lean meat, and take protein shakes to help build up your body.
There you have it! These are just some of the steps for you to get ripped muscles in 4 weeks. Good luck, and hope this helped you out!