How to get ripped: 7 ways to get ripped in a week

1. Start lean

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Here's the hard truth: If you can't see your stomach properly, you should first go on a diet to reduce your body fat. Abdominal fat reduction is the main method of losing weight - covering subcutaneous fat, so if your stomach is above your waistline, it will take more than a week to get rid of it.

2. Do the math

Chicken breasts

You should be eating to lose weight, so you should be aware of how much you are eating. But to take the guesswork out of it, we'll give you some numbers you'll need for the week: Take in one gram of protein and 10–11 calories for every pound of your body weight; 20% of these calories per day should come from fat and the rest from carbohydrates. (Remember to first subtract the protein calories you eat from the total allowed before calculating the carb count.)

For example, a 200-pound person following this program would eat 200 grams of protein per day and consume 2,000 to 2,200 calories, about 420 calories (about 50 grams) from fat and 880 calories (grams 220) from carbohydrates. . Your protein and fat intake will remain constant, but your carbohydrates can be increased or decreased as needed (see step 5). So if you take off your shirt on Saturday, start following this process the previous Saturday.

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3. Remove allergens

Lowfat_1_milk_main

You may have lost a lot of fat in foods like milk, wheat bread, and artificial sweeteners in your diet, but for the next week, eliminate them completely, even if you don't feel like it. and you don't accept them. Even a slight disturbance in your diet can cause bloating and water retention, so eliminate the risk altogether. Dairy products and gluten are in many condiments (soy sauce, salad dressing, some types of wine, etc.), so to avoid possible problems, carefully read the labels and control your consumption as much as possible do. Instead, season your food with condiments like sea salt, salsa, and balsamic vinegar. 

4. Prime your muscles

burn calories by walking

Do not train more than three days before your event. If your session is on Saturday, for example, do your last workout of the week on Wednesday. Muscles respond best when they are full of glycogen (carbohydrates stored in muscles). stores glycogen before your exposure. If you're training close to a big day, the carbs stored in your muscles will be depleted and you'll end up looking flat and lean. Also, make sure that this last exercise focuses on the areas you want to emphasize, such as the chest and arms. Glycogen is quickly replenished in the muscles that need it most, that is, those that have been worked out. So, if you want your pecs and biceps to explode, you need to make sure they're taking in as many carbs as you do. as possible (explained in the next step). There is one caveat though: don't train your abs. (Good for you.) Although you want to work your abs most weeks, the goal of this workout is to get more muscle pumping and glycogen storage. Since the abs aren't lifted like the biceps or shoulders, it doesn't make sense to pump glycogen into them - in fact, it can actually make them pump more, making let the definition stand out.

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Also, do cardio. (Again, you're welcome.) Because you want to increase glycogen, interval training - which uses stored carbs for fuel - will not be productive. You can do light walking or other aerobic training if it helps to keep your hygiene clean, but nothing will stop your energy. Keep it under one hour and do it on low power.

5. Keep your carbohydrates in moderation

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After your last workout (Wednesday, in this example, two full days before Saturday's event), eat two or three grams of carbs per pound of body weight for the rest of the day. If you are training at night and it is difficult to eat enough food before going to bed, you can divide the total and eat the rest of the carbs on Thursday night. Insulin sensitivity is high for 48 hours after exercise, so glycogen will still flow through your body. Otherwise, on Thursday, resume the diet listed in step 2.

Once your muscle glycogen stores are full, they will be satisfied for a few days, as long as no more intense work is done (because muscle glycogen is called upon only during high-intensity exercise). Save the Date Wednesday also gives you flexibility. If you feel like you're looking flat and thin on Thursday or Friday, up your carbs. Desert and dream? Cut them a little. Change 25–50 grams at a time.

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6. Keep drinking water

Water_head

In an effort to stay dry on game day, some guys will cut back on their fluid intake. It causes the body to react in the opposite direction, making you retain more water to avoid dehydration. Drink your normal water until the day before the desired date, after that you should reduce it. On the day of your event, limit your water intake until you're ready to party. This will help you take a good look without giving the body time to react badly to the water restriction.

Once your muscle glycogen stores are full, they will be satisfied for a few days, as long as no more intense work is done (because muscle glycogen is called upon only during high-intensity exercise). Save the Date Wednesday also gives you flexibility. If you feel like you're looking flat and thin on Thursday or Friday, up your carbs. Desert and dream? Cut them a little. Change 25–50 grams at a time.

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7. Keep eating salt

hands of the salt sea

Salt is well known to cause water retention, but if you cut it out completely, your body will struggle to retain water. (Sorry, but that's smarter than you.) Continue to apply your salt as you normally would for up to 24 hours before going in without clothes. During this time, avoid excess sodium (ie more than what is in your diet). When you're ready to party, don't feel guilty about drinking, even if it's not the first time. A little alcohol at this time will really help you, making your eyes better, because it has a mild diuretic effect.

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How is this plan?

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Saturday (one week later)

Find out your calorie, protein, carb, and fat intake and start eating it. Eliminate all possible allergens (such as dairy, soy and gluten).

Wednesday (three days later)

Finish your last workout of the week by focusing on the body parts you want to emphasize on Saturday, such as arms and chest. Don't buy abs. 

After your workout, increase your carb intake to 2–3 grams of carbs per pound of body weight by the end of the day. 

Thursday (two days later)

Adjust carbs as needed, depending on your condition. Keep watch. 

Friday (one day)

Adjust carbs if needed. Stop washing your table salt 24 hours before you expect to lose your shirt. Keep your water at night.

Saturday

Avoid salt and drink half of your water intake until the party.

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