How to Get Ripped in 12 Weeks
- 1). Squat with an empty bar across your back. Hold it as close to shoulder width as you can, and tighten your lower back and abdominals in order to keep your back straight through the movement. Squat down until your thighs are parallel with the ground. Keep your feet flat and push up until you are standing again.
- 2). Bench press by lying flat on a bench with a bar above you. Hold it with your elbows locked, then bring it down with your elbows in until it just touches the top of your chest. Keep your shoulder blades together and your buttocks on the bench, and push it back up.
- 3). Overhead press by holding a bar at your collarbone, then pushing it straight up, keeping your back straight as you do so.
- 4). Deadlift by kneeling over a bar on the ground, grabbing it near shoulder width, and pulling it up with straight arms and a straight back. Once you get it a few inches off the ground, push with your legs until you are standing up straight with the bar at your waist.
- 5). Squat every time you lift weights.
- 6). Alternate your bench press and overhead press; if you bench pressed on Monday, perform the overhead press on Tuesday.
- 7). Deadlift on the days you overhead press.
- 8). Add five pounds to the weight lifted every time you lift weights. Ensure that your form is correct when you do so.
- 9). Perform high-intensity cardiovascular training on the days you don't lift weights. This is 20- to 30-minute cardiovascular training that boosts your metabolism by having you work as hard as you can for a short period (roughly 30 seconds), then slowing down for a rest period (around a minute.) This is a key component of fat loss, which will help you get ripped.
- 10
Cut simple carbohydrates, like white bread, white rice and pasta, soda and alcohol, out of your diet. - 11
Eat several small meals per day, each of which should have a source of lean protein, such as chicken breast or beans. Protein is the "fuel" your muscles use to grow. - 12
Increase your complex carbohydrate intake by eating more whole grain breads, rices and pastas and more vegetables.