The focus of this guide is to teach you the best way to learn how to get ripped in 30 days.
The three main areas that you will need to work on include #1 Exercise #2 Diet and #3 Rest. Each of these areas are very important and you can’t leave ANY of them out.
Looking at our first area, there are two different types of exercise that you need to do, which are cardio training, such as biking or running, and resistance training, such as weight-lifting.
Compound exercises are the most important weight-lifting exercises you can do. In the performance of these compound exercises, several groups of muscles are utilized. Shoulder presses, pull ups, bench presses, deadlifts and squats are all included in compounded exercises. Every single one of these listed exercises should have its place in your work outs. Testosterone and Human Growth Hormone (HGH) are created as a result of the compound exercises performed, and they are the main benefit of the exercise. Both these substances encourage the development of muscle.
Isolation exercises, which include crunches, chest fly, tricep extensions and bicep curls, among others, should also be done with compound exercises. You can utilize these targeted exercises to work a specific muscle group, which in turn gives a better overall workout to that muscle group within your fitness routine. Compound and Isolation exercises together make up a good work out for your muscles.
The next part on how to get ripped in 30 days is cardio. The second part of the exercise portion of this plan. There is no need to work tirelessly on the treadmill. It’s a waste of time in my opinion. A much more effective fat-burning exercise that will help you to produce even more muscle-building Testosterone and HGH is a workout known as High Intensity Interval Training, or HIIT. You will get even better results than traditional cardio exercise and only need to spend about 20 minutes doing it.
Here’s an overview of how it works:
Step One: Do a quick power walk warm-up on the treadmill. Remember your speed setting because this is the speed you will be returning to after each interval. Warm up for 5-10 mins. Step Two: Increase your speed up to a jog for about 30 seconds. Raise the speed to a sprint for the next 15 seconds. Return to the power walk speed for 60 seconds. The interval consists of all steps from 2 to 4. This interval should be repeated 8 times.
The second area of this plan is diet, which will focus on the nutrients your body needs in order to grow muscle effectively and efficiently. Your post-workout meal is one of the most important meals of your day and should be eaten, just as you might have guessed, following your workout. Your body does a very efficient job of absorbing macronutrients in the 2 hour period following a workout. However, this is also when your digestion is weakened because the blood in your body is more focussed in the muscles you have just worked out.
Because of this, it is recommended that you consume foods that are high in protein at this meal so they can be digested and absorbed easily by your body. The best solution consists of a low carb protein of whey that is also high in protein.
Make sure that you avoid consuming unhealthy carbs or sugars at this meal because studies have shown that these foods can cause your body to release a hormone that is known as somatostatin. Somatostatin prevents the creation of HGH, which is critical to the building of muscle mass. Carbs can safely be eaten 1 or 2 hours prior to the workout and 2 hours following the workout. Another tip that will help you to burn fat and stay trim is to never consume carbs between 3-4 hours prior to going to sleep at night.
Rest is the last part of this plan, and is a critical ingredient for proper muscle growth and recovery. Ideally you want to be asleep by 11 pm. This is because during the hours of 11:00pm and 01:00am, the liver goes through detoxification and the adrenal gland go through a resting period. If you are sleeping during this period, you will facilitate these two important processes. Adequate rest will allow the body to grow and renew itself properly.
Another essential rest that you need to be sure to take is a rest between your workout exercises. It is important to allow the body to properly rest between workouts. I recommend working out 3 times a week.
This is how to get ripped in 30 days.