Get Yourself Ripped in 30 Days

Getting ripped is probably one of the most sought-after goals that a guy has. Imagine that chicks are staring at you with ogling eyes when you take off your shirt.

Well, if you’re ready to figure out being ripped in a month, I’d suggest that you really need to have a very strong sense of imagination and fantasy. Tell you what, it works!

I’m here to explain the strategies to work-out within 30-day program, however, it also depends on your current physical status. For instance, a male with probably 15% body fat; and a female with approx. 20% body fat. Hey guys, here’s the program.

Session: Day 1-14

Program
Extreme Fat Loss

Objectives
(1) Maintain optimal body weight

Actions
(1) Rest well, and go to bed before 11pm.
(2) Just take the amount of food you’re eating is your maintenance.
(3) Take 5 short meals a day to ensure you’re not starved beyond 3 hours as starving slow down metabolism.

Meals
(1) Take rich protein (e.g. half-boiled eggs, fish etc.) & fiber meals.
(2) No McDonalds, chips and ice-cream.
(3) Take at least 4 liters of water a day for effective flushing phase.

Workout
(1) Commit yourself 6 work-out sessions (45 minutes per session) within 14 days, probably 3 sessions in a week.
(2) Concentrate on doing optimal sets (s) and repetitions (r) with big compound movements.
(3) Utilize your imagination … tense your muscles, feel your muscles work-outs.
(4) Sequence as Sit-ups (5s x 30r), Push-ups (5s x 20r), Squats (5s x 20r), Chest-press (5s x 10r)
(5) Ensure all work-outs need to be done within half an hour.
(6) After a 30-minute fast work-out, perform Sit-ups intensely, repeat as many cycles as you can in 15 minutes. Make sure you can’t do anymore.

Session: Day 15-23

Program
Intense Body Building

Objectives
(1) Building your body.
(2) Maintain optimal body weight.

Actions
(1) Rest well, and go to bed before 11pm.
(2) Just take the amount of food you’re eating is your maintenance.
(3) Take 3 normal meals a day.

Meals
(1) Take rich protein (e.g. half-boiled eggs, fish etc.) & fiber meals.
(2) No McDonalds, chips and ice-cream.
(3) Take at least 4 liters & more water a day for effective flushing phase. You should make frequent trips to washroom.

Workout
(1) Commit yourself 3 work-out sessions (45 minutes per session) within 9 days, 3 sessions in a week plus.
(2) Concentrate on doing optimal sets (s) and repetitions (r) with big compound movements.
(3) Utilize your imagination … tense your muscles, feel your muscles work-outs.
(4) Sequence as Sit-ups (5s x 30r), Push-ups (5s x 20r), Squats (5s x 20r), Chest-press (5s x 10r)
(5) Ensure all work-outs need to be done within half an hour.
(6) After a 30-minute fast work-out, perform Sit-ups intensely, repeat as many cycles as you can in 20 minutes. Make sure you can’t do anymore.

Session: Day 24-30

Program
Body Shaping

Objectives
(1) Building your body.
(2) Maintain your body water weight.

Actions
(1) Rest well, and go to bed before 11pm.
(2) Just take the amount of food you’re eating is your maintenance.
(3) Take 3 normal meals a day.

Meals
(1) Take rich protein (e.g. half-boiled eggs, fish etc.) & fiber meals.
(2) No McDonalds, chips and ice-cream.
(3) Minimal water intake in-take only to shave your body fat %.

Workout
(1) Commit yourself 3 work-out sessions (45 minutes per session) within 9 days, 3 sessions in a week.
(2) Concentrate on doing shaping movements, perform weight lifting.
(3) Utilize your imagination … tense your muscles, feel your muscles work-outs.
(4) Sequence as Sit-ups (5s x 20r), Push-ups (5s x 10r), Chest-press (5s x 10r)
(5) Use dumb-bell to biceps & triceps workout. Remember, a session allows only either biceps or triceps workout, don’t do it all at once!
(6) Ensure all work-outs need to be done within 45 minutes.

By day 31, you should be proud to tear off your shirt and show off your hard work … dude.