Workout Routine To Get Ripped – 7 Unbelievable Tips and Daily Exercises

Workout Routine To Get Ripped –  Having muscle mass is not the same as having your body marked by muscles protruding from your skin. Achieving that bodily definition requires work and dedication, but it is not impossible.the Workout Routine To Get Ripped

If you meet an adequate exercise program, and commit to your goal, you can achieve the goal in about six weeks.

Follow the next feeding, supplementation and training program, and you will take your body to a level you would never have believed.

The crucial body fat

What is the ideal body fat standard for an athlete? Men should be below 8%, while women should be below 11% body fat.

Some specialists are allowed to make a concession according to the seasons.

For them, the previous indexes are inviolable between spring and autumn.

In winter there is room for some relaxation that slightly increases body fat, considering the holiday season with turkey dinners, drinks and desserts.

But an athlete and competitor will never allow body fat to exceed 10% (men) or 13% (women).

With diet, supplements and proper exercise, a period of 6 weeks should be sufficient for a male athlete reduce your body fat to 5% or less, and up to 9% if it is a woman.

The 5 goals of fat loss

Canadian Mauro G. Di Pasquale

According to the Canadian Mauro G. Di Pasquale, fat loss has 5 priority objectives.

Di Pasquale is a physician, biochemist, writer and former world weightlifting champion. He is nicknamed “The Anabolic Doctor” and “The Steroid Hunter” for his rejection of the use of these compounds.

The 5 objectives that must be pursued for the loss of fat, according to this qualified specialist, are:

  1. Elevate lipolysis:  Lipolysis is the metabolic process through which the body transforms lipids into fatty acids and an alcohol called glycerol, in order to meet energy requirements of the body.
  2. Reduce lipogenesis:  Lipogenesis is the process opposite to lipolysis. Through this process, the body manufactures triglycerides, which are a type of lipid that accumulates in the body in the form of fat.
  3. Burn free fatty acids:  These fatty acids are generated during the process of hydrolysis of triglycerides present in the adipose tissues and are burned when performing proper exercise routines.
  4. Maintain muscle tissue:  Fat loss must be achieved without losing muscle.
  5. Maintain basal metabolic rate, triiodothyronine (T3) and hormone function at optimal levels:  Triiodothyronine is a thyroid hormone that burns adipose tissues and is used as an ingredient in fat burning supplements.

If you achieve all of these goals, accelerated fat loss occurs.

If you fail at some goal, the fat burning process will be limited.

What to do to reduce fat and Ripped the body?

What to do to reduce fat and Ripped the body

The following 10-point feeding plan will help you decrease your body fat index and maintain and build muscle, quickly and safely:

  1. Eliminate gluten-free flour, bread and cereals from your diet, such as wheat, rye and barley.
  2. Eliminates cooking oils made from grains and vegetables. Use to cook coconut oil, butter and animal fats.
  3. Eat simple carbohydrates, fruits and sugars only at specific times to improve thyroid function and muscle hypertrophy.
  4. Eat more healthy animal fats, cream, butter and coconut milk to replace the calories that were contributed by carbohydrates.
  5. Eat more animal proteins, such as beef, fish, chicken and eggs.
  6. Eat only when you feel hungry. Eating at all times affects your digestive health and hormonal function.
  7. Develop muscle through a structured program of resistance exercises.
  8. Consume enough vitamin D, through a safe exposure to sunlight or consuming a vitamin D3 supplement.
  9. Make sure you eat adequate amounts of omega-3 fatty acids with a high-quality fish oil supplement.
  10. Prepare your meal plan so that you eat two hours before going to bed. Do not consume drinks that contain alcohol or caffeine at least two hours before going to bed. Drink water if you wish. This will help lower your blood sugar levels.

Food program for 4 days (3 days low in carbohydrates and one high)

The following 4-day regimen for losing fat and marking the body is made up of 3 continuous days low in carbohydrates and a fourth day high in calories and carbohydrates.

Days 1 to 3: Low in carbohydrates, moderate in proteins and high in fat

moderate in proteins and high in fat

5:15 AM: Awakening

  • A glass of water.
  • 3 grams of Acetyl-L-Carnitine.

8 AM: Breakfast

  • 4 or 5 scrambled eggs with bacon and organic cheddar cheese.
  • Coffee with cream.
  • 3 grams of omega-3 fatty acids: eicosapentaenoic acid (EPA) + docosahexaenoic acid (DHA).
  • Multivitamin and Mineral
  • Vitamin C.
  • Vitamin D3.
  • Zinc.

10 AM: Pre-training (half an hour before the exercises)

  • 5 grams of branched chain amino acids (BCAA).
  • 2 grams of Beta-Alanine.
  • 3 grams of L-Arginine.
  • 1.5 grams of L-citrulline.
  • 300 mg of Caffeine.

12 M: Post-training

  • 25 grams of whey protein, mixed with two tablespoons of organic cream and six ounces of water.
  • 6 grams of free form essential amino acids.
  • 2 grams of L-carnitine.
  • One gram of Vitamin C.

1 PM: Lunch

  • 8 to 10 ounces of organic chicken on the grill.
  • Romaine lettuce salad (large) seasoned with organic lemon and extra virgin olive oil.
  • A spoonful of cod liver oil.
  • Multivitamin and Mineral

4 PM: Optional snack

  • Sardines in extra virgin olive oil (King Oscar or another quality brand).
  • Tuna in organic mayonnaise (Tongol or other quality brand).
  • 3 grams of BCAA.
  • 6 grams of free form essential amino acids.

7 PM: Dinner

  • 10 to 12 ounces of beef or bison.
  • A spoonful of cod liver oil.
  • 300 mg of Magnesium.
  • One tablespoon of Psyllium peel powder in 10 ounces of water.

7:30 PM: Low-intensity cardio exercise

  • Walk with a quick step for half an hour or walk on the tape of the machine.

9:30 PM: (Half an hour before going to bed)

  • From 3 to 6 micrograms of Melatonin.
  • 4 grams of L-Arginine.
  • 2 grams of L-citrulline.
  • Serving of ZMA

Day 4: high in carbohydrates and more frequent meals

high in carbohydrates food

6:00 AM: First breakfast

  • One tablespoon of whey protein and 5 grams of creatine honey mixed with 8 ounces of water.

8:15 AM: Second breakfast

  • Gluten-free protein pancakes cooked in coconut oil, seasoned with organic apple butter.
  • Between 3 and 4 ounces of chicken sirloin
  • Multivitamin and mineral.
  • Vitamin C.
  • A digestive enzyme tablet.

10:30 AM: Pre-workout (15 minutes before the exercises)

  • A can of Spike.
  • 6 grams of free form essential amino acids.
  • 5 grams of Creatine.
  • 5 grams of BCAA.

12 M: Post-training

  • Whey protein combined with 8 ounces of water.
  • 16 ounces of fruit juice (Simply or another quality brand).
  • 6 grams of free form essential amino acids.
  • 5 grams of Creatine.
  • 2 grams of L-carnitine.
  • One gram of Vitamin C.

12:30 PM: Lunch

  • 6 to 8 ounces of baked chicken breast.
  • Batata baked with brown sugar.
  • Tea with honey and lemon.
  • Multivitamin and mineral.
  • A digestive enzyme tablet.

3:00 PM: Refreshment

  • 1.25 cups of almonds, nuts and pistachios (Trail Mix or another quality brand).
  • 2/3 cup of nuts (raisins, cranberries, cherries) and dark chocolate M & Ms (or another quality brand).

7:00 PM: Dinner

  • New York steak on the grill.
  • Romaine lettuce salad (large) seasoned with olive oil.
  • Pineapple portion.
  • A digestive enzyme tablet.
  • 300 mg of Magnesium.

9:00 PM: Refreshment

  • Defatted Greek yogurt mixed with a tablespoon of whey protein, 1/4 cup of blueberries and 2 tablespoons of honey.
  • One teaspoon of cod liver oil.
  • A digestive enzyme tablet.

Weight training program

`Weight training program

The following exercise routine allows to mark the body muscles.

If you do it correctly, in conjunction with the food and supplementation plan, you will leave your body ready to participate in a physical competition.

Day 1

Exercise (Tempo)

Series

Rep

Break

A1

 Deadlift (3111)

4-5

6

60 Sec.

A2

Lunges to a foot (2010)

4-5

6

60 Sec.

3 minutes of rest after completing circuit A.

B1

Squats with high heels (21×0)

3-4

8

60 Sec.

B2

Buttock lift (21X0)

3-4

6-8

60 Sec.

3 minutes of rest after completing circuit B.

C1

Leg curl (with one leg), flexed foot (2010)

3-4

8

45 Sec.

C2

Calf lift of a leg / holding a dumbbell (2011)

3-4

12

45 Sec.

Day 2

Exercise (Tempo)

Series

Rep

Break

A1

Press with dumbbell with 15 degrees of inclination, neutral grip (3011)

4-5

6-8

60 Sec.

A2

Pull-ups / shoulder width grip (2110)

4-5

6-8

60 Sec.

2 minutes of rest after completing the circuit A

B1

Chest press with dumbbell with 10 degrees of inclination, neutral grip (2110)

3-4

8-10

45 Sec.

B2

Rowing with inclined dumbbell / neutral grip (21X1)

3-4

8-10

45 Sec.

2 minutes of rest after completing circuit B.

C1

Curl with an inclination of 60 degrees, palms upwards (2010)

6

6

45 Sec.

C2

Front lifting with bar, wide grip (2020)

6

8

45 Sec.

Day 4

Exercise (Tempo)

Series

Rep

Break

A1

Squat heel lifts (30X1)

4-5

6

60 Sec.

A2

Climb steps with dumbbell (21X0)

4-5

8-10

60 Sec.

3 minutes of rest after completing the circuit A

B1

Good Morning Exercise (3011)

3-4

6

60 Sec.

B2

Romanian deadlift with dumbbell (2010)

3-4

10

60 Sec.

3 minutes of rest after completing circuit B.

C1

Low back extension (2011)

3-4

8-12

45 Sec.

C2

Donkey calf lift (2111)

3-4

12

45 Sec.

Day 5

Exercise (Tempo)

Series

Rep

Break

A1

Rack deadlift + shrug / barbell above the knee (2111)

6

6

60 Sec.

A2

Backgrounds (Dips) / Chest (3020)

6

6

60 Sec.

3 minutes of rest after completing the circuit A

B1

Push press with dumbbell (21X1)

8

8

45 Sec.

B2

EZ Inverted Grip Curl (2010)

8

6-10

45 Sec.

Workout Routine To Get Ripped – Final Tips

Routines That will make your body ripped

Train 6 days a week: 4 days of resistance training, one day of extreme strength exercises and one day of sprints.

  1. The day of extreme strength exercises you can perform any of these sets of exercises:

Set A

A1:  Farmer Walk: 4 series of 90 feet (28 meters), with 30 sec rest.

A2:  Heavy sledge drag babackward Backwards Sled Drag): 4 series of 90 feet, with rest of 90 sec.

Set B

B1:  Prowler Push: 6 series of 90 feet, with rest of 60 sec.

B2:  Rolling with kettlebell (Kettlebell swing): 6 sets of 20 to 25 repetitions, rest 60 sec.

  1. This exercise and diet program is ideal for people who wish to participate in physical competitions. However, it works for all those who want to exhibit a splendidly marked body.
  2. Try to do endurance exercises and any high-intensity work before 3 PM. This schedule will facilitate that the levels of cortisol and insulin have already been reduced when it is time to go to bed.
  3. Try to always go to bed with some hunger and wake up with a few grams less than you had when you go to sleep.
  4. Keep short periods of fasting in the mornings. These abstinence gaps stimulate the mild ketosis (fat burning due to lack of carbohydrates) that occurs while you sleep. Likewise, the digestive process is more efficient when there is a bit of hunger. Feeding force during a period of fat burning would be counterproductive.
  5. Perform low-intensity cardiovascular exercise at night, between 30 and 45 minutes after dinner. A walk of between half an hour and 45 minutes, during 4 or 5 days a week. Maybe you think that with these cardios you enter “geriatric mode”, but they are an excellent complement and they work.

These are some of the benefits of low-intensity cardio nocturnes:

  • They improve digestion.
  • They reduce the glucose in the blood.
  • They regulate blood pressure.
  • They facilitate the release of human growth hormone during the night.
  • Improve the quality of sleep.

Ready to mark your body in a way you never dreamed of? Successes!

Share this article with your friends and tell us your experience. You can also leave us your doubts, we will be attentive to answer you.

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