Get Ripped Workout – Build Muscle and Burn Fat Fast

by Jeff on October 29, 2010

Lateral Pulldown is one of the exercises I recommend in this article

To get ripped, you need to lose fat and gain muscle. In order for this to happen, you have to have the right workout and diet. At night, you need deep restful sleep because your muscles grow and recover most during sleep.

Another part to getting ripped is developing the right muscles in the right proportions. For your upper body, the muscles that make the biggest visual difference are your shoulders, chest, biceps and abs. For your lower body, the most visually important muscles are your calves and quadriceps.

This article will be focusing on the workout portion. For the right diet, check out my article Get Ripped Diet.

The Get Ripped Workout is about helping you gain muscle and lose fat. Anaerobic Exercise (weight lifting) helps you gain muscle. Aerobic Exercise (cardio) helps you lose fat.

Below, I explain what the 2 different kinds of exercises do for you and then I have included a sample workout.

Anaerobic exercises

Anaerobic exercises lead to muscle growth and strength gains. Lifting weights is a form of anaerobic exercise that will help you build muscle and gain strength. There are two kinds of exercises you can do when weight lifting for the get ripped workout, compound and isolation.

Compound exercises such as squats, deadlifts, pull ups, and bench press work multiple large muscle groups and this promotes more HGH (human growth hormone) and testosterone production. HGH helps build muscle and burn fat and testosterone helps build muscle.

Isolation exercises such as bicep curls, tricep extensions, shoulder fly, and etc.. target the individual muscles, giving that muscle group a better workout. Both are required to maximize muscle growth from lifting weights.

Aerobic Exercises

It is also known as ‘cardio’ and it helps you burn fat. Forms of cardio include swimming, running, biking, etc…

When you’re working on building muscle, I don’t recommend that you do normal cardio. The type of cardio that will bring you the most benefits is called HIIT or ‘High Intensity Interval Training’. It helps promote your body’s HGH production and help you build muscle.

Your muscles are made up of three types of muscle fibres. These fibres are the:
1. Slow twitch fibres
2. Fast twitch fibres
3. Super fast twitch fibres

Working out these 3 muscle fibres in your exercises will promote even higher HGH production. This is exactly what High Intensity Interval Training does, it works out all of these muscle fibres by combination of power walking, jogging, and sprinting into one session. For a specific routine on this, check out my article on HIIT.

Targeted Training To Get Ripped Fast

It turns out that 20% of your entire muscle mass makes up over 80% of ALL your perceived muscle size. If you focus on that 20% of muscles, your growth will be incredibly fast. I talk more in-depth about this concept in my article Best Workout To Get Ripped.

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

{ 2 comments… read them below or add one }

Phyllis Martin September 2, 2011 at 8:00 pm

Does this suggested workout translate to females, also?
Thank you.


Jeff September 24, 2011 at 12:25 pm

If you are looking to build more muscle mass and lose body fat.


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