How to Get Ripped in 90 Days

Get ripped in 90 days by overhauling your diet and training plan.
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Getting ripped requires a strict diet and intense workout regime. Ninety days may sound like a long time, but getting ripped during this time frame can be challenging. It is possible, however, if you're already in good shape and stick to your plan for the duration, avoiding any slip-ups along the way.

    Reduce your current daily calorie intake. Calories are your body's main source of fuel, but to lose fat, you need to burn more calories than you eat. This causes your body to have to burn fat stores for fuel instead of relying on food. According to the Mayo Clinic, dropping 500 calories per day is the best way to start, as this is enough to promote fat loss but not enough to leave you feeling hungry or cause you to lose muscle mass.

    Eat foods high in protein, fiber and healthy fats, along with plenty of vegetables, and avoid processed foods and those high in sugars, advises nutritionist Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth." According to Bowden, food quality is just as important as calories when getting ripped. High-carbohydrate and high-sugar foods cause a big spike in the hormone insulin, which promotes fat storage and leaves you feeling tired, lethargic and hungry. By contrast, good quality foods, such as meat, fish, fruits, vegetables, nuts and beans, leave you feeling full and satisfied; they also have a much more positive effect on insulin and blood sugar levels.

    Combine weight training and cardiovascular work for optimal results. Weight training preserves and builds muscle mass, improving your definition, and also revs up your metabolism. Cardio burns extra calories, helping to speed fat loss. Do three full-body workouts per week, consisting of three sets of eight to 12 repetitions on squats, lunges, dumbbell presses, dumbbell rows and biceps curls for the first 45 days. In the second half of the 90 days, increase your training frequency to four times per week. Do two lower-body workouts of squats, deadlifts, leg curls and calf raises and two upper-body workouts of bench presses, barbell rows, chin-ups and dips. Stick to the same rep and set ranges.

    Add in two cardiovascular sessions each week -- one 45 minute, moderate-intensity, steady-state session, such as jogging, swimming or cycling, and one high-intensity workout, including hill sprints, kettlebell circuits or a spinning class. Do this for the first 30 days. From days 31 to 60, do two steady-state sessions and add 10 minutes to your high-intensity sessions. To ramp up progress in the last 30 days, do two steady-state sessions and two high-intensity workouts.


    • Always consult a Doctor before beginning any new diet or training plan.

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