How To Get Ripped In 30 Days

by Jeff on October 15, 2010

How To Get Ripped In 30 Days

In my post, “How To Get Ripped In 30 Days”, I will talk about a method that will help you lose body fat and pump up your muscles to get ripped fast.

This post is not for beginners because in order for it to work, you need to have a good amount of muscle already. It is impossible to build up all of the required muscle to get ripped in just 30 days. Anyone trying to tell you otherwise is lying to you. If you need to build up more muscle mass first, I recommend that you check out my post on The Best Workout To Get Ripped.

The Workout

To get ripped in 30 days, the workout needs to target your show muscles. This includes your chest, shoulders, arms and abs. To increase the muscle size, you need to do higher repetitions in each set. You need to feel the burn near the end of each set. After you have worked a muscle, it should feel pumped and like your skin is wrapped tightly around the muscle. This ‘pumped’ feeling should be most obvious after you have worked your biceps and it is less obvious for muscles like your shoulders.

Depending on how fast/slow you do your reps, each set should have 8-15 reps. You will have to lower the weight if you are used to lifting lower reps. The goal is to get the feel I talked in the previous paragraph.

The Exercise Order

To start off every workout session, do a compound exercise. Compound exercises use multiple muscle groups. These exercises include squats, deadlifts, bench press, pull ups, and even shoulder press.  The major benefit of compound exercises is that they make your body produce more HGH (Human Growth Hormone) and Testosterone, both of these are very important in helping you build muscle and grow faster.

Compound exercises will also pre-fatigue your muscles. They prepare them for the isolation exercises that follow it.

For example, if you will be working on your chest, start off with the bench press. Then move on to an isolation exercises immediately after you have finished your bench press. A line-up that you can use is the Bench Press followed by the Dumbbell Chest Fly. I found that Phase 1 of Visual Impact Muscle Building has a great workout routine for this.

Lose Body Fat To Get High Muscle Definition

If you have fat covering up your muscles, no one will be able to see anything. You need low body fat to get ripped and show off those muscles.

The second part of your workout is cardio. As soon as you’re done the weight training, jump on the cardio. Don’t rest in between for better results.

You won’t be slaving away on the treadmill for hours, it’s a waste of time in my opinion. HIIT (High Intensity Interval Training) is much more effective in burning fat and producing more HGH and Testosterone for building muscle. It only takes about 20 mins and produces far greater results. If you’re not familiar with it, check out my article on HIIT for instructions on how to do it.

I didn’t talk much about working out the legs. Doing HIIT on a bike for 30 days will give your legs some major definition. I recommend that you alternate between the bike and treadmill. Both create slightly different results. Personally, I like the bike better because you can transition between intervals faster.

The Last Part of The Puzzle: Intermittent Fasting

How would you like to do one simple thing that will amplify the results of your efforts? Do the same amount of work, but get more results.

It’s a strategy called Intermittent Fasting. Here is how it applies for cardio and weight training.

When you are in a fasted state, your body will burn fat for energy instead of food for energy. When you’re burning calories during Cardio, it is much more effective to do it in a fasted state.

This might sound weird, but you will have more strength during a workout in a fasted state. When you have more strength to push harder, you will get more results.

We all know that protein is very important in helping you build muscle. After you workout during an intermittent fast, your body will able to absorb and integrate protein at a much higher rate.

Lastly, intermittent fasting makes your body produce more HGH. When you combine the compound exercises, HIIT, and intermittent fast….your body will be growing on ‘overdrive’.

To learn more about it, check out my article on intermittent fasting.

Get Exclusive Content and Learn Powerful Secrets That Most People Will Never Know About Building Muscle And Losing Fat To Get Ripped.

{ 4 comments… read them below or add one }

Sean October 18, 2011 at 11:08 am

Hi Jeff, this sounds like a good option for me, I have trained for the last 7 months and have a reasonably good shape but I think stripping some fat and working on those ‘show’ muscles will really help but I only have 5 weeks before I go off to work abroad again where I cant dedicate as much time to training and my diet. So I am free for 5 weeks, I am cutting out carbs and increasing protein. I am also putting some HIIT in to my training but how much should I do? You say in the article jump straight on the cardio after the weight session but if i am weight training 5 days a week should I do HIIT after every session? I am 25, 6ft tall, weigh 187lbs and have mesomorphic body type,

Thanks in advance,



Jeff October 18, 2011 at 1:56 pm

If you’re following the routine described in the Cardio Routines post, you can do it 5 times a week right after your workout. I recommend that you combine it with intermittent fasting for optimal results.


Melisa December 3, 2011 at 1:35 am

Will this work for women? I don’t necessarily want to bulk up so much but I want to lose fat and look more defined.


Jeff December 3, 2011 at 3:30 am

This is not an approach to ‘bulk up’. It is to get more definition if you already have the right foundation. If this is what you’re looking for, then it will work for you.


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