Here’s How To Get Ripped At Home
Are you trying to get a toned body but for whatever reason can’t go to the gym? I’m going to tell you how to get ripped at home, with minimal equipment. It’s not that difficult, and if you put in effort and dedication, you can make an amazing transformation in your body in a matter of weeks!
When attempting to get ripped there is usually a mental barrier. If one hasn’t gotten to that level of shape, then one might feel like it’s an impossible challenge. I can definitely tell you it is NOT impossible or even near impossible. When given effort, it’s easier than a lot of life things that we normally succeed at. Things like, finishing school or working hard towards a promotion at work.
So the question is the how-to, as in how to get ripped at home. Well if it’s not impossible, then it still has to be complicated right? WRONG! It’s actually very simple. The hierarchy of things to get there involves diet as most important, sleep and hydration which are up there with diet, and finally exercising which ignites that desirable fat burning process.
In The Kitchen…
There’s a reason why diet comes first, not to mention the common saying “abs are made in the kitchen, not the gym.” It’s true! Your body becomes what it eats. So if you eat tons of carbs and little protein, then your body’s visual appearance will follow. You won’t have much muscle, your body fat levels may rise, and most of all you won’t be ripped.
Now that we’ve established the importance of diet, you probably wonder how should your diet be when trying to get ripped at home? It would be the same if you were going to the gym regularly. Food is still food. Diet is one thing that remains universal. One thing to keep in mind is that you need to permanently change your diet if you want to stay ripped.
I always suggest to anyone wondering how to get ripped at home to follow a low glycemic diet plan. Not high carb, low carb, or no carb… but slow carb. Slow carbs are short for carbs that are low on the glycemic index(more on that here). In short, carbs that don’t have high sugar but mainly consist of carbohydrates that come from foods like:
- Brown Rice
- Whole wheat bread
- Beans(with digest aids like beano, or gasx)
- Green veggies
- Oatmeal or Oat bran(I prefer oat bran)
- Sweet potato
What you may notice about these foods is that they also have fat gaining counter parts, like the white version of these foods(white rice instead of brown rice for example) which have higher sugar content because they are stripped of the outer nutrients and fiber.
Also important is to consume lots of protein. Protein definitely burns fat and for anyone trying to get ripped, having some muscle is essential. This is why you never really see people who starve themselves that also have a nice, healthy looking six pack. In order for your muscles to pop out and reveal your “rippedness,” you need some muscle in the first place.
Sleep And Water Intake
Equally as important as nutrition is sleep and hydration. Our bodies are mostly water, and we expel it on a daily basis, so it makes sense that we need an adequate supply to maintain this natural level of bodily water. Just as vital as water, sleep is when our bodies repair and recharge. Without sleep, you likely wouldn’t have the mental energy to stick to a weight loss plan in the first place.
When people debate how to get ripped at home, a common recommended water intake is 8 cups per day. I’d say this is minimum. I personally go for at least a gallon of water per day to be completely sure my body is getting adequate hydration. Getting plenty of water speeds metabolism, and some need more than others. Do what feels good for you, but at least 8 cups.
Sleep is another commonly argued issue. Some say to get at least 6 hours per night, some say 9. Sleep especially person dependent. I, for example, could not get by on less than 8 and even that is not quite enough. Others can sleep on 5 hours a night and feel groggy if they get more than that. I recommend sleeping until you are no longer tired, but making sure you go to bed and wake up at the same time every day. No alarm clocks!
The Exercise Part
Exercise is the final piece to the “how to get ripped at home” puzzle. Your body adapts to your activities. If you sit on the sofa all day, your body will adapt to best fit that. If you getting good cardio, as well as doing some resistance training, your body will adapt accordingly. I have a section dedicated on exercise that can guide you through this process here.
In short though, I’d recommend doing cardio daily that would consist of jogging and/or sprinting. If you are a beginner however, try starting out with power walking to condition your joints and avoid shin splints. Also add some form of bodyweight exercises in addition to your cardio. Such a plan may look like:
- Monday: Pull ups(as many as you can do), Jogging/power walk
- Tuesday: Sprinting, Jogging, Crunches(as many as you can)
- Wednesday: Push ups(as many as you can do), Jogging/power walk
- Thursday: Sprinting, Jogging, Crunches(as many as you can)
- Friday: Pull ups(same as monday, but on next monday do push ups and work in that order), Jogging/power walk
- Saturday: Sprinting, Jogging, crunches/ or light cardio if you prefer.
- Sunday: off
As you can see, the routine is relatively simple. It should get you to your goal of being ripped. If you want to be BIG and ripped however, I’d recommend investing in a gym or some weights at home. Doing push ups and pull ups can only get you so far before your body needs something harder to continue making progress.
That should about cover the basics, any more detailed information could be found on my Nutrition and Exercise sections. As you can see, getting ripped is relatively straightforward. Important though, is paying attention to the key details-diet, exercise, and sleep- and you should be well on your way to the dream body you’ve always wanted. Always make sure to drink enough water as well.
As with anything, don’t give up too early. If you’re not seeing results quickly, try making sure the key issues mentioned are well organized. If they are, just be patient. Everyone progresses at different rates. Good luck, and stay committed!