Evidence Based
For many people, having a lean figure and ripped muscles is a top goal when they hit the gym. That’s why the main focus when searching is how to get ripped and build muscle mass fast.
Thankfully, this isn’t a far-fetched dream, and there are ways to get ripped at home in the gym.
Losing body fat and lifting weights[1] are crucial to build lean muscle mass. Keep reading and learn how to achieve a ripped body.
Tips On How To Get Ripped Fast
- Increase protein intake.
- Eat healthy foods.
- Lift weights.
- Aerobic exercises.
- Lower sugar Intake.
- Rest and sleep.
- Intermittent fasting.
- Stay hydrated.
8 Ways To Get Ripped Quickly
Increase Protein Intake
Building muscles is an essential part of the process when you want to get ripped. One secret to getting those six-pack abs is ensuring you eat the right foods. For example, you must start taking in more protein for better body composition.
Protein is essential for building muscle mass.[2] Thankfully, there are many protein sources[3] available as healthy food options.
People who enjoy bodybuilding to build lean muscles endure protein muscle breakdown.[4] You need more protein in your diet to build lean muscles. Age affects how much protein you need to enjoy a ripped body. Older people must consume more protein to get shredded and retain lean muscle mass.
However, be cautious and control the amount of protein[5] you take in daily to build muscle tissue. Protein intake works, but only take in recommended amounts of protein, not the whole protein powder pack. Still, enjoy good protein sources as part of daily nutrition to build muscle mass. Lean meats, eggs,[6] protein powder, salmon, skinless chicken, tuna, and fish are excellent protein sources.
Eat Healthy Foods
As mentioned earlier, increase your protein intake to enjoy a ripped look. However, protein isn’t the only food you need to build lean muscle mass. Proper nutrition[7] plays an integral role in your health and wellness. So here is what to eat to get ripped!
Focus on calorie intake that involves a balanced diet of healthy carbs, protein, and fats. Choose whole, natural foods full of essential vitamins, antioxidants, and minerals. Fruits and vegetables[8] are perfect examples of what you need for excellent health. Add whole foods such as whole grains to the mix, and you have a winning formula.
Steer clear of junk and processed foods[9] when hitting the gym to lift weights. Focus on food that adds value to your body and supports your health goals. Good natural food[10] helps muscle tissue grow and repair after strenuous workouts. Organic foods can cost a bit more, but they are worth it, considering the results.
Lift Weights
Eating good food goes hand-in-hand with building muscles and living a healthy life. However, you must also hit the gym or focus on workouts at home to burn calories.
Have you been researching how to get ripped at home? Researching it is a good start to facilitate fat loss and getting lean muscle with six-pack abs.
Weightlifting[11] plays an integral role when you want to have a sculpted physique. It’s common to see commercials of people in the gym lifting all types of weights. Bodybuilding that targets muscles has been around for a long time. The goal is to do a full-body workout to target each major muscle group.[12]
Strength training or lifting weights requires dedication to start seeing results. The focus must be on the arms, shoulders, core, chest, back, and legs for an even form. Avoid only focusing on the arms and core when you hit the gym to lift weights.
A strength-based approach is the best when lifting weights to gain muscle. Basically, you focus on having four to five sets of each workout. Focus on completing targeting muscles rather than rushing from one exercise to the next.
Weight training starts to show results after some time, so patience is key in this journey. Work on strengthening every muscle, including the core. And most importantly, remember to take time off to rest your body. You can Incorporate weight training with high-intensity interval training to ensure maximum benefits.
Aerobic Exercises
Having a ripped physique requires having little body fat and more muscle mass. That’s where aerobic exercises come into the picture. As you begin your journey toward your ripped look, start by exercising that aids subcutaneous fat loss. Cardio or aerobic exercises[13] are excellent for burning more calories and achieving a lean mass.
You should target body fat when you start to lift weights and train your muscles. Otherwise, achieving muscle definition[14] with persistent fat is not easy. Consider limiting your calorie intake when you want to lose fat so the body uses up fat stores for energy.
Examples of aerobic exercises that suit a healthy lifestyle include walking,[15] running, swimming,[16] and cycling. You can also work out at home and follow high-intensive interval training, i.e., HIIT steps. The goal is to get your heart rate up and boost your metabolic rate[17] to burn fat.
Consider hiring a certified personal trainer and follow strict post-workout nutrition. The focus must be on moving your body as often as possible to lose weight. This is why experts recommend cardio exercises and weight training for better health. Also, consider taking fat burners and supplements for men for better results.
Lower Sugar Intake
It’s time to eliminate sugar from your diet to achieve a sculpted physique. Losing weight is crucial when you want to build lean muscle mass. So, focus on consuming fewer sugary foods and drinks to achieve your set body goals.
Truthfully, it’s almost impossible to avoid sugar intake in every aspect of your life. However, you can differentiate between natural and artificial sugars. Natural sugars are present in foods like fruits, which are essential for your health. Alternatively, added artificial sugar has no benefit and makes it harder to lose weight.[18] Still, even artificial sweeteners are better than regular sugar for losing weight.
Too much sugar harms your health throughout your life. It leads to more calories and weight gain, even as early as fetal exposure by maternal sugar[19] intake during pregnancy. Consuming more sugar increases feelings of hunger,[20] leading to more calorie intake. Curb hunger pangs by eating natural foods that leave you feeling fuller for longer when you want to lose weight.
Health risks come with more sugar intake, including heart disease, tooth decay, and type 2 diabetes.
Rest And Relaxation
Ensure you get enough sleep as you work on getting a ripped physique. Rest days[21] are crucial in restoration and recovery after intense workouts at home or in the gym. Lifting weights seven days a week, 12 months a year, isn’t good for your body and health.
Did you know your muscles need time to repair and rebuild after heavy lifting? Lifting weights causes microtears in the muscle tissue. Fibroblasts, small cells in the body, need time to repair and rebuild muscle tissue[22] before the next sessions. However, this may not be true[19] when continuous resistance training is limited to three days in a row.
In addition, you must take time off to soothe soreness to alleviate muscle pain. The body requires rest days so you can sleep, hit the sauna, get a massage, or dip in cold water to ease the pain.
Moreover, you prevent injury by avoiding over-exercising[23] your body to achieve a ripped body. The mind also needs time to rest for your mental health and wellness. Fatigue from over-exercising can affect your mood, productivity, and overall mental health. So, ensure you sleep and rest adequately.
Intermittent Fasting
Losing body fat is important when aiming for a more muscular look. Losing weight comes in handy when you want to start bodybuilding. Try intermittent fasting[24] to burn visceral fat and also limit calorie intake.
Intermittent fasting requires eating only during a set period and fasting for the remaining hours. An example is the 16:8 method. Fast for 16 hours, and have an eating window that lasts 8 hours only. The best part of such a routine is you don’t go days without food. Instead, you have only 16 hours a day to fast.
To lose weight, people who want to burn more calories and consume less food can use intermittent fasting. Add workouts like bodyweight exercises, and you start to shed more weight.
Stay Hydrated
Hydration[25] isn’t only good for your health, but drinking water also benefits your metabolism when you exercise to look ripped. Water helps build muscle mass when you exercise and can even make you appear more toned as you lift weights.
Frankly, hydration and fitness go hand in hand. Water plays an integral role in different functions, including body temperature regulation.[26] At the same time, proper hydration ensures smooth joint movement as you perform sets at home.
Therefore, prioritizing hydration as you hit the gym for resistance training[27] is essential. Water helps deliver crucial vitamins and minerals to lean muscles. As a result, you have more energy to complete your routines.
One tip for drinking enough water is to have a water bottle nearby. Set a target of how much water you want to take daily for proper hydration. Another tip is to use water for your protein mix to increase intake.
What Does Being Ripped Really Mean?
Essentially, ripped is gym vernacular for having a sculpted physique with well-developed muscles. Ripped people have bigger, well-defined muscles and look quite strong. It’s easy to see muscle definition on their bodies. They also have a visibly low body fat percentage.
Do You Need To Work Out Every Day To Get Ripped?
No, you don’t need to work out daily to get ripped. In fact, you do your body a disservice if you concentrate on heading to the gym daily for hours. The body requires rest to recover after intense workouts.
So, focus on lifting weights and aerobic exercises at least 4 to 5 times weekly. Take the rest of the time to rest, stretch, hit the sauna, and get a massage to relax your muscles. A certified personal trainer can help you create a safe and effective routine to get ripped.
If you experience pain or suffer injury, take time off to rest. Also, see a healthcare provider for proper treatment to prevent long-term damage to your body.
Conclusion
How to get ripped is a question that many people ask when thinking about the ideal physique. The good news is there are steps you can take to begin the journey to six-pack abs today.
Start with eating more lean protein and natural foods. In addition, incorporate weight training and cardio exercises to get your body moving. Rest and hydration are crucial to achieve the best body.
Frequently Asked Questions
A ripped body is only healthy when you observe proper nutrition intake during weight lifting. It’s also important to give your body time to rest and recover for optimal health. Hitting the gym and lifting heavier weights every day isn’t healthy.
It depends on total body fat percentage, eating habits, genetics, and weight-lifting routine. People with more body fat must first lose weight and then build muscle mass to get a ripped look.
Focus on four to five sets of 50 to 75 pushups daily for a ripped look. Take time to rest and recover.
The best age to get ripped is between 20 and 30. However, you still can achieve a ripped look past 30 with focus and dedication. Age affects muscle growth, but weight lifting helps build muscle mass.
The best exercises to get you ripped include pullups, pushups, planks, deadlifts, weighted squats, bench presses, bent-over rows, military presses, and bicep curls.
Getting ripped takes time and dedication. Lifting weights frequently, eating healthier, and losing weight aren’t easy. Also, age affects muscle mass, so you need extra zeal to achieve those six-pack abs.
There are different ways to get more lean and ripped. Cut calories, lower unhealthy food intake, eat lean protein, do aerobic exercises, get adequate sleep, and drink more water.