How To Get Ripped In 30 Days
So: You want to get ripped in less than a month?
It's a big goal, especially if you're aiming to get in beach-worthy shape for the quickly approaching summer sun. And big goals require big commitments—which is exactly why you need this program.
The following plan may be the hardest training you've done, but that's exactly what you'll need to do for real results. There's no free lunch, as my clients, Juan and Joe (pictured below), learned when they took on the challenge.
Bobby Maximus
Bobby Maximus
The program is based on five effective workouts from my new book The Maximus Body.
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The book has over 100 workouts, but I specially selected this five day cycle to help you build strength and muscle while you melt away fat on your way to your summer shred.
But you'll need more than just hard work in the weight room—a Maximus body is built in the kitchen, too. You'll need to pay extra attention to your diet.
In all, you'll be working out 10 times a week for three weeks straight. That's 21 days of hard-ass work and conscious consumption, which should set you up for the summer body of your dreams.
This may seem like a lot. If you came here looking for a magic pill or three easy workouts a week, this is the wrong program for you.
Only through putting in truly difficult exercise will you ever see results. Don't cut corners. Follow the instructions and you will get ridiculously fitter. All you have to do is follow the plan. What's the worst that could happen?
The Maximus Body 21-Day Summer Shred
The Five Nutrition Rules:
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I don't believe in giving people a specific meal plan to follow to the letter, but I do offer a few guidelines. These rules allow you to eat what you want within reason, which I find tends to keep people on better track.
1) Eat five small meals per day
This won't boost your metabolism any more than your typical three-meal split, according to research. But I've helped a lot of people get ripped, and I've found that eating five meals of under 500 calories every three hours not only gives you an ideal number of calories for weight loss, but also helps you avoid mid-training hunger pangs.
Expect to face some moments of hunger—that's just part of the process. But this method will help you reduce those moments. Note: Make sure you don't eat fewer than 1,800 calories a day.
2) Eat single-ingredient foods
Ditch the processed foods and sugar. Be diligent with this. Why? There's nothing inherently "bad" about processed foods. It's just that real foods are far more filling and nutrient dense per calorie compared to processed foods.
Translation: You'll be able to eat more food and feel more full yet stay under your calorie cap—and have the fuel you need to to main gains.
3) Consider your carbs and protein
When it comes to macronutrients—carbs, fats, and protein—don't go crazy with counting and percentages. But do try to remember two figures: 100 and 150.
Each day, eat fewer than 100 grams carbs and more than 150 grams protein each day. Why? Some people are carb sensitive, and it's easier to overeat carbs. Capping them controls your overall calorie load. Research shows hitting a high number of protein helps you build and maintain muscle as you lose weight.
4) No food within three hours of bedtime
That means if you go to bed at 10 p.m., the last bite of food you have is no later than 7 p.m. Never cheat this rule.
If you're hungry, learn to deal with it. Mindless snacking happens after dinner—and mindless snacking is a death sentence for your abs.
5) Don't drink your calories
Eat solid food. If you're thirsty, drink water or plain coffee or tea. It's exceedingly hard to stay under your calorie cap if you drink your calories. This includes alcohol. Consider yourself on alcohol probation.
The Workouts
You'll start each workout with a 10-minute general warmup, usually followed by a 10-minute specific warmup. After that, you'll do the main workout, then cap it off with some finishing work and a 10-minute cooldown.
You'll pair this daily weight workout with a morning cardio session.
Monday
AM
60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.
PM
1) 10-minute cardio warmup (easy pace)
2) 10-minute weights warmup. Do a light set of each exercise in the main workout.
3) Main Workout: "Ticket To Gainzville"
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I used this barbell circuit when I was fighting in the UFC and needed to cut fat and maintain my muscle and upper body power.
Directions: Load a barbell with a moderate amount of weight for you to bench press, overhead press, and bent over row. If you're trying this for the first time, start with low weight.
Do 10 reps of bench press, 10 reps of pullups, 10 reps of standing overhead press, 10 reps of bent row (you may need to use two barbells—heavier for the bench, lighter for the overhead press and bent rows) with limited rest in between each movement. Then you'll do 9 reps of each exercise, then 8, then 7 and so on until you do just 1 rep of each. Try to finish the workout quickly, but stress using perfect form over speed.
-Barbell Bench Press
-Pullup
-Barbell Overhead Press
-Barbell Bent Row
Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each exercise
Choose a weight for each that makes it moderately difficult to complete the first ten reps.
4) 10 sets of 30-second Pushup Position Planks
5) 10-minute cardio cooldown
Tuesday
AM
60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.
PM
1) 10-minute cardio warmup (easy pace)
2) Main Workout: 30/30 Intervals
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This workout is simple, but it's incredibly effective at kick starting fat loss while boosting your speed and endurance.
Directions: Run, row, or ski as hard as you can for 30 seconds. Rest 30 seconds. That's one round. Do six total rounds, then rest four minutes straight. That's one "block." Do three total blocks. Beginners should aim to row or ski 150 meters each round, while intermediates should hit 160, and advanced should log 170. If you don't have access to a rower, track, treadmill, or SkiErg, you can use a StepMill or Fan Bike.
-Row, Run, or Ski: 30 Seconds
Work: 30 Seconds
Rest: 30 Seconds between rounds
Blocks: 3 comprised of 6 rounds each (18 total rounds)
3) 10-minute cardio cooldown
Wednesday
AM
60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.
PM
1) 10-minute cardio warmup (easy pace)
3) Main Workout: Five Fifty-Five
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This is one of my all-time favorite workouts, because it mixes heavy lifts and bodyweight exercises and hits every muscle you own from head to toe. That gives you a training stimulus that builds real-world strength and muscle.
Directions: Do the exercises in order as a circuit. Do 10 reps of the first exercise, 10 reps of the next, and so on until you've completed all the exercises. Then repeat the circuit, this time doing 9 reps of each. Repeat the circuit again, doing 8 reps of each, then 7 reps of each and so on until you've done only 1 rep of each exercise.
Rest as needed, and try to complete the workout as quickly as possible while maintaining good form. Use enough weight that you can complete the reps while still being challenged.
-Barbell Bench Press
-Barbell Deadlift
-Pushup
-Pullup
-Barbell Back Squat
Reps: 10-9-8-7-6-5-4-3-2-1 reps of each
3) 10-minute cardio cooldown
Thursday
AM
60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.
PM
1) 10-minute cardio warmup (easy pace)
2) Main Workout: Gut Punch
The quickest way to a six-pack isn't laying on your back doing sit ups—it's doing this workout. The Gut Punch hammers your entire lower body—the strongest muscles you have—and also your entire core.
Directions: Grab two medium weight kettlebells or dumbbells and do 50 reps of stepups (25 on each leg). Then get to the pullup bar and do 50 reps of feet-to-hands.
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If feet-to-hands is too advanced, do knees-to-elbows instead.
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Repeat, this time doing 40 reps of each. Repeat three more times, doing 30, 20, and 10 reps, respectively.
-Dumbbell/Kettlebell Stepup
-Feet-To-Hands
Reps: 50, 40, 30, 20, 10 of each
3) 100x Push-up
4) 10-minute cardio cooldown
Friday
AM
60 Minutes of cardio. Your pace should be hard enough that you get in a serious sweat.
PM
1) 10-minute cardio warmup (easy pace)
2) Main Workout: The Holy Trinity
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When I was fighting in the Ultimate Fighting Championship and working as a police officer, my time was extremely limited. I needed to pack high-level conditioning into a very short period of time—and so this bodyweight workout was born. It gives your muscles staying power and boosts your cardio.
Directions: Do a set of the first exercise, then move immediately onto exercises two, then three. That's one round. Do as many rounds as you can, taking as little rest as possible. Your goal is to do as many reps of each exercise as you can in 30 minutes. Always use strict form.
Some advice: Don't ever max out on a set, or you'll just blow up. In fact, if you can do, say, 30 pushups, 15 dips, and 10 pullups, you should probably do sets of about 5 to 10 pushups, 3 dips, and 2 or 3 pullups. A good goal to shoot for is 100 reps of each exercise.
-Pushups: As many reps as possible (AMRAP)
-Pullups: AMRAP
-Dips: AMRAP
3) 100x Curl-up
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4) 10-minute cardio cooldown
Saturday and Sunday
Don't be lazy. Do mobility and recovery work. Get in at least 10,000 steps.
Repeat for 3 weeks
If you stick with the plan, you'll see results by the holiday. Still, this program isn't perfect. It'll work better than anything you've done before, but I consider it "shred-lite."
To reach truly elite levels of fitness for the whole year, you'll need to continue on with the work after the three weeks is up, and clock 130 total hours of hard training. If you really want the ultimate get-ripped program and you're ready to follow the 130 Hour Rule of fitness, you'll have to do the real thing using the Maximus Body book.
Bobby Maximus Bobby Maximus is one of the world's foremost fitness authorities.
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How To Get Ripped In 30 Days
Source: https://www.menshealth.com/fitness/a20267948/bobby-maximus-summer-shred-workout/
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