How To Get Ripped In 4 Weeks
Learning how to get ripped in 4 weeks seems like an impossible task, but it can be done with the right high intensity workout routine, a little determination and focus.
Remember though, as with any intense exercise and diet routine, it is best to consult your doctor before you start.
The Right Muscle Building Diet Always Comes First!
Before we get into how you should workout, the first step in getting muscles in just 4 weeks is to start with a good diet. Pills that claim fast results without incorporating a good, sensible diet will not produce lasting results.
Increase Protein Intake
In order to build muscle fast and get ripped in 4 weeks you will need to greatly increase the amount of protein you eat. This will boost your metabolism and feed your muscles!
Follow a Comprehensive Diet
Your diet must also include a mix of complex carbohydrates, low amounts of fat, fruits and vegetables.
Here is an example of a sample muscle building diet you could follow from our friend’s at Muscle and Strength.
Increase The Frequency Of Workouts
When learning how to get ripped in 4 weeks you will need to understand the importance of not only workout consistency but also workout frequency!
Often you will hear a bodybuilding enthusiast tell you to include more workout time. If you want results in a month some weeks you will need to workout every single day.
Focus on Core Lifts
Each day will consist of 30 reps of low weight for 8 core lifts.
For example shoulders core lifts would include the military press and shoulder press. Lower body core lifts would include squats and dead lift.
Take Short Breaks Between Workout Cycles
Once you have gone through the core lifts (you may want to do the dead lifts on a different day than squats to get better results) you will then take a short five minute break. Then you will repeat the workout cycle.
The transition time between each of the core lifts should be 1-2 minutes at the most.
A Sample Workout Schedule
Below is a suggested schedule for an intense 4 week workout plan to help you achieve muscle building results quickly:
1st Week: 3 days and 2 cycles
2nd Week: 4 days and 2 cycles
3rd Week: 3 days and 3 cycles
4th Week: 4 days and 3 cycles (this can be substituted for 3 days and 4 cycles)
Here is a sample of what each workout cycle of core lifts would be. You will be performing 30 reps per core lift.
• Calf Raises
• Lat Pulls
• Abs and Sit-Ups
• Tricep Curls
• Dead Lifts
• Bicep Curls
You should rest for 5 minutes and then repeat the cycle according to the referenced schedule. This can be done at a gym or in a home gym.
Some Tips To Remember When Getting Ripped in 4 Weeks
• Remember to maintain a proper diet during this 4 week period. It’s a good idea to find a diet that has a large enough variety of foods so you don’t get bored easily and stray.
• Don’t use too much weight in the beginning. Yes, this workout routine is very intense, but you must remember to stay within your limit to avoid injury if you want results in 4 weeks.
• In order to enhance your rapid muscle building results and achieve a leaner look you can add 10 – 20 minutes of cardio at the end of each day’s session. But remember not to perform too intense cardio (e.g 45 minutes on the treadmill) as this can hinder your muscle gain.
• Working out with a friend is a great way to stay motivated.
• Get a good night’s sleep. A large majority of your muscles growth takes place whil you are sleeping. You will also need your energy to keep up this routine up for 4 weeks.
• Don’t get discouraged if you don’t see the muscle gain you want within the first 2 weeks. It make take as long as 3 weeks to start seeing noticeable results.
I hope these tips have helped you learn how to get ripped in 4 weeks…Good Luck!
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