The modern lifestyle has made having the perfect body a goal. With proper diet, knowledge, and training, it is possible to achieve your dream body naturally. Getting a ripped body has become a standard benchmark for individuals, as they want to look good and feel more confident. If you are wondering how to get a ripped body and how much time it takes, then this article is for you. We are going to discuss practical tips to get shredded along with the time & other factors involved.
What Does Getting Ripped Mean?
When it comes to body goals, we all hear words like ‘ripped’ and ‘shredded’ from time to time. But what does having a ripped body mean? Getting ripped means being lean enough to have a visible muscle definition. To get a shredded body, you need to eat enough calories, build muscles, and lift weights. You will need to be in a calorie deficit if you are starting from a high body weight.
Getting ripped depends on the body fat percentage, which differs between men & women. For men, it needs to be between 6-13%, while for women, the body fat percentage needs to be between 14-20%. These are general guidelines that depend from person to person; thus, fluctuations are possible.
How Long Does it Take to Get a Ripped Body?
Now that we have understood what a ripped body implies, let’s talk about the time factor involved. Your gender, current weight, body fat percentage, experience level, and underlying health issues are some of the significant factors determining the amount of time it will take to achieve a shredded body.
If you’re already at a healthy weight, you may be able to get ripped in 6 months. This is also possible if you are slightly overweight and still have a decent amount of muscle mass.
On the other hand, if you’re severely overweight, it can take a long time to get to a point where you have a visible muscle definition.
Your calorie intake also determines the time length to get shredded. Eating about 200 extra calories than your maintenance calories to build muscle mass is advised. You need to find the right balance between eating enough to gain muscle mass without gaining excess fat. To be in this calorie surplus phase, you can check out supplements store or buy Hyper Freak Nutrition supplements online and include them in your diet.
Quick Tips on How to Get Shredded
Below we have shared some effective tips that can help you achieve your desired body in a better way.
- Lift Weights & Focus on Isolation Exercises
You need to lift weights to build lean muscle, and these weight-lifting exercises need to be progressive. It’s not enough to simply lift weights; you need to overload your movements by consistently increasing the number of sets. You can build muscles with bodyweight exercises by doing a lot of reps, utilizing short rest periods, slowing down your movements, and doing push-ups & squats.
While you build muscles with compound movements, isolation exercises are also necessary to directly train a muscle group. For example, squats work the glutes, hamstrings, inner thighs, etc., but they don’t focus on one muscle group. Exercises like leg extensions concentrate just on the quads without any help from other muscle groups. Thus, adding isolation exercises to your workout regime is important to attain a shredded body. To provide supplements for your workouts, buy iso-ripped protein powder by Hy per Freak Nutrition.
- Get Proper Sleep & Manage your Stress Levels
Not getting enough sleep can hinder your progress and prevent your body from recovering after intense workout sessions. A poor night’s sleep can also lead to increased hunger, causing you to overeat. As for your workout regime, you shouldn’t work out every day to let your body build muscles with proper rest. At least one full rest day per week is recommended to give your body enough time to recover.
Managing stress goes hand-in-hand with regulating your sleep cycle. Stress can also make you overeat, and your mind won’t be able to handle an intense workout. If you get stressed easily, you can go for walks, meditate, and journal consistently.
- Increase your Protein Intake and be Mindful of Carbs
By now, you must know the importance of protein for building muscle mass. Protein helps in proper recovery and keeps you full for a long time. It is recommended to consume 0.8-1 kg of protein per pound of body weight to fulfill your body’s requirements. You can also buy protein supplements or opt for the best protein powder from the options available online.
When trying to get ripped, you need to be mindful of carbs. Try to keep your daily carb intake to about 40% of your calorie requirements. You can opt for the carb cycling strategy wherein you can consume more carbs on days that you work out and fewer on days that you don’t.
- Eat Plenty of Healthy Fats & Don’t Neglect Cardio
Eating enough dietary fat is essential to regulate your hormones and absorb vitamins and minerals. Fat is satisfying and will leave you feeling full for a long time, thus curbing hunger pangs. Keep fats to around 30% of your daily calorie intake. If you are carb cycling, you can consume fats on no-workout days to balance out your nutrient requirements.
As for your exercise regime, ensure to include cardio exercises to burn more calories and stay lean. When combined with the proper diet, cardio can help you stay lean, while other weight training exercises help build muscle mass. It is recommended to do about 30 minutes of cardio 3 to 4 times a week for optimum results. If you follow these diet and exercise tips with consistency, you are surely going to reach your body goals and achieve a ripped body quickly and efficiently. In case you want to opt for supplements, you can buy the best supplements online from our product range at www.hyperfreaknutrition.in. Buy our best iso-ripped protein to include in your diet for better results.