A muscular, ripped body is a badge of pride that tells people you're a hardworking woman committed to your fitness goals. Earning this badge will require hard work and sacrifice. This means fighting temptation to stay true to your diet, and remaining committed to your workout routine by never succumbing to lazy days where all you want to do is rest. The first step to achieving this lofty goal is to have a plan of action.
Cut 500 to 1,000 calories from your current diet plan. Pay attention to the nutritional breakdown of your diet so it balances out in the range of 55 to 65 percent carbohydrates, 25 to 30 percent fats and 12 to 20 percent protein. Drink eight 8-ounce servings of water a day. Water plays a big role in keeping your metabolism burning.
Perform aerobic exercise within your target heart rate zone. Use a heart rate calculator, such as the one on the Mayo Clinic website, to obtain your target heart rate. Stay within this range for optimal aerobic workouts. Keep your heart rate at the lower end of the range when starting out. Work out for at least 75 minutes per week using aerobic exercise machines, such as the elliptical, treadmill, stair stepper and stationary bike. These machines have handles that detect your heart rate when you hold onto them. You can also use a heart rate monitor or take your pulse yourself. To do this find your pulse on your wrist and count each time you feel your pulse for 15 seconds, then multiply the number by 4.
Build muscle by working your chest, back and abs on Mondays and Thursdays. Work on your shoulders, forearms and abs on Tuesdays and Fridays. Work on your legs, lower back and abs on Wednesdays and Saturdays. Lift no more than eight to 12 reps for five sets of each exercise you perform.
- Some good exercises to get ripped are bench press, incline press pullovers and bent-over rows, leg raises, clean and press, lateral raises, upright rows, push press, barbell curls, narrow-grip bench press, triceps extensions, wrist curls, reverse wrist curls, squats, lunges, leg curls, calf raises and leg raises.
- The elliptical is preferred over the treadmill because it is easier on your joints. Every step you take on the treadmill creates impact on your knees, while the treadmill keeps your feet planted so there is no impact.
- ACE Personal Trainer Manual, Third Edition; Cedric S. Bryant et. al
- CDC.gov: Target Heart Rate and Estimated Maximum Heart Rate
- MayoClinic.com: Aerobic Exercise
- MayoClinic.com: Are Elliptical Machines Better than Treadmills for Basic Aerobic Workouts?
- Castra Gym: Basic Mass Routine; Arnold Schwarzenegger
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