I’ll give you a little insider’s secret. There’s actually no easy way to get ripped in a month. There, I said it, no easy way to do it. However, you can achieve it if you really set it in your mind and follow a plan you set for yourself during this timeline.
The first thing that you need to know is your weight. If your weight is perfect and you don’t need to lose an ounce, your goal to get ripped in a month could be way easier. However, if you’re slightly overweight, your task will be tougher but could also be achievable. You’ll have to start a rigid diet plan counting calories if you really want to get ripped in 30 days.
You can find a calorie calculator online; you just have to enter some personal information like your age, gender, weight, height and your current exercise level, so if you don’t exercise at all feel free to enter “little or no exercise”. Once you enter all that information your results will show you how many calories you need to consume in order to keep you in your current weight and how many calories you need to consume per day to lose fat; some calculators will show you how many calories you need for “extreme fat loss”.
Let’s say that your current calorie intake is 2000 calories; if you’re trying to lose weight quickly, 500 calories less is the best option; that would leave you at 1500 calories per day and you won’t force your body to lose weight. Take in consideration that you don’t want to consume only 1000 calories or less per day if your necessary intake is 2000 calories. You shouldn’t reduce your intake more than 1000 calories per day.
You would lose weight faster because you’re starving your body; but your body turns on red alert lights and decides to conserve energy, so your metabolism starts to slow down until you can’t lose more weight.
You’ll notice this and finally, you’re probably giving up your diet. Your weight will start to come back; but this time, because of your slow metabolism, you’re going to gain probably even more weight.
Once you have your correct calorie intake, buy a book for “counting calories” and start making your own diet. Also, don’t consume alcohol. Drink a lot of water, and eat 6 healthy snacks during the day like fruits instead of cookies or ice cream. Cut back on your carbs and avoid sugar. Once you have your diet set, it’s time for the exercise.
Remember to warm up your body before you start any exercise routine, one of the most usual and effective warm up exercises is to “stretch”.
One way to have an excellent exercise if you’re not a person with a lot of free time is to perform “High-Intensity Interval Training” (Hiit).
These high intensity workouts are a form of cardio that help you get rid of unwanted fat quickly. HIIT is a proven method that helps burn out fat even more effectively than long aerobic workouts. It’s also said that it’s a viable method to prevent type-2 diabetes, especially in young healthy men.
You can start with the 30 second Hiit workouts and once you master those workouts you can increase the routine to the 60 second Hiit workouts. Also, try the Tabata training. Tabata training is the most effective and the most intense by far; it’s also the shortest workout routine in duration.
If you want to tone your body so you can get ripped in a month, combine those Hiit routines and Tabata training with running sessions and the normal aerobic workouts like push ups, abdominals, squats, etc.