Ripped Muscles Workouts

What Is Ripped, Anyway?

Getting ripped, in bodybuilding lingo, is the process of burning off the ugly layer of fat nestled under your skin. This fat obscures the contours of the muscles and creates a pudgy, flat look even though you may well be in otherwise terrific shape. The abdominal area is a prime example of this, especially for men who are genetically predisposed to storing excess fat there. So, at its core, getting ripped is about shedding unwanted fat.

The difference between "losing fat" and "getting ripped" is a matter of degrees. A guy who sheds four inches off his waistline is doing the former, while the latter is a few steps further. For example, a ripped guy typically has clearly visible veins on his arms and chest, sixpack abs and a zig-zag muscle pattern covering the upper ribs if he lifts his arm.

On a side note, the use of a male example is no coincidence, as most women choose to stop just short of getting actually ripped due to aesthetic reasons.

Ripped Muscles Workouts

So, without further ado, let's talk about what you can do to get ripped. The first priority of the ripped muscles workouts is to preserve the muscle mass you do have. This may seem unintuitive until you consider the impact of muscle mass on your metabolism. If you let your body start cannibalizing its muscles, your metabolism will drop like a rock and you will have a harder time shedding those last few pounds. And besides, it's nice to have something underneath once you DO get rid of the fat. Bottom line: Weight training definitely stays on the program.

Another component is interval training. This is anaerobic training that increases your overall stamina and cardiovascular capacity, while also providing a good spike in your natural hormone production. This further helps preserve muscle mass and may even accelerate your body's fat burning capacity.

Finally, there's the run-of-the-mill (pun intended) cardio. While not particularly challenging in itself, it's a great calorie burner. Now, let's put together two sample weekly programs consisting of ripped muscles workouts. Please note that neither of these programs are intended for continuous, long-term use, as they're stingy on rest days and your body will require a break now and then.

Regular Schedule

This is a suggested schedule for normal, sane gym enthusiasts merely looking for that nice sixpack outline.

• Monday morning: Low-intensity cardio on treadmill, 45 minutes
• Monday evening: Weight training (upper body), 45 minutes
• Tuesday: Interval training, 30 minutes
• Wednesday: Weight training (legs)
• Thursday morning: Low-intensity cardio on treadmill, 45 minutes
• Thursday evening: Interval training, 30 minutes
• Friday: Low-intensity cardio on elliptical trainer of choice, 60 minutes
• Saturday: Activity of choice (hiking, swimming, tennis etc.) 1-2 hours
• Sunday: Rest

Serious Schedule

If you're preparing for your first bodybuilding contest, or you're nursing a hope of becoming the next Calvin Klein model, this is the workout program for you.

• Monday morning: Low-intensity cardio on treadmill, 60 minutes
• Monday evening: Weight training (upper body), 45 minutes
• Tuesday morning: Low-intensity cardio on Stairmaster, 60 minutes
• Tuesday evening: Weight training (legs), 45 minutes
• Wednesday: Interval training, 30 minutes
• Thursday morning: Low-intensity cardio on elliptical trainer of choice, 60 minutes
• Thursday evening: Weight training (upper body), 45 minutes
• Friday morning: Low-intensity cardio on treadmill, 60 minutes
• Friday evening: Weight training (legs), 45 minutes
• Saturday: Activity of choice (hiking, swimming, tennis etc.) 1-2 hours
• Sunday: Interval training, 30 minutes

Of course, neither of these programs are intended for beginners; they assume a fairly seasoned athlete. As always, be attentive to your body's feedback. If something hurts, particularly joints and ligaments, it's time to back off for a couple days. Again, your body will require a few days of rest here and there, so pay attention to the signs when they come. Good luck!