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If you’ve been working out for a while, you know there are levels of physical fitness. For example, there’s a difference between looking good and having veins pop out of your arms. Many guys are content with getting in shape and building some decent muscle.
However, others want to surpass this level and get ripped. This means significant muscle gains that will dramatically change your appearance and increase your strength. It takes time to build muscle, lose fat and increase your endurance. But how long exactly does it take to get ripped?
Can You Get Ripped in 3 Months?
Unfortunately, most people can’t become truly ripped in three months. However, you can significantly improve your appearance in that time with enough dedication. Whether you can become ripped in three months depends on several factors, including the shape you’re in now.
Most guys who are ripped have less than 10% body fat. On top of that, they’ve been weight training for long enough that their muscles are defined and veins are starting to pop out of their skin. Getting in good shape is the first step toward getting ripped.
Although your muscles grow quickly once you start weight training, it can take a while before you see a noticeable difference. The way you eat, sleep and live your life also has a massive impact on your physique. Getting ripped is a long-term commitment that will affect your life every day.
Change Your Diet
Surprisingly enough, your diet is the biggest change you’ll need to make. All the weight training in the world won’t get you to your goals unless your body is getting the nutrition it needs to function at an optimal level and build muscle.
To get ripped, you have to balance two goals. First, you need to lose body fat and get lean. Next, you should increase your protein intake to support muscle growth. Guys who are naturally skinny sometimes increase their calories for a while to help themselves bulk up.
However you’re trying to change your body’s composition, it’s important to go slow. Experts recommend trying to lose 1-2 pounds a week at most. If you start to feel sick, slow down even more. Losing weight too fast can sabotage your efforts by reducing muscle mass and messing with your hormones.
Start Weight Training
If you want to be ripped, you need to get serious about weight training. Cardio can help you lose body fat, but excess cardio also eats away at your muscles. Until you’ve hit your ideal body fat percentage, mix cardio with several sessions of weight training a week.
There is no secret for building muscle. The best way to reach your goals is through repetition and pacing yourself. A lot of guys follow a weekly schedule and work on a few muscle groups each day. You should rest each specific muscle group for at least a day before you target it again.
Again, slow and steady is the goal here. Start with weights you can safely manage and don’t worry about how you look. Practice good form and slowly increase weights as you get stronger. Getting injured can set you back by weeks and isn’t worth the risk.
Many guys don’t realize that rest is just as important as working out for gaining muscle. While you sleep, your body repairs itself. Sleep activates growth hormones that build your muscles and help them recover. Your body also processes nutrients you’ve eaten throughout the day.
If you don’t sleep enough, you could actually lose muscle mass – even with the right diet and a serious workout schedule. To get the most out of a good night’s rest, you should be sleeping a minimum of 7 to 9 hours a night.
Your body is regulated by your nervous system, which benefits hugely from sleep. After three to four nights without rest, people will actually start to hallucinate. Working out is hard on your body, which means sleep is even more important for optimal health and performance.
An Exercise in Perseverance
Getting ripped takes time and dedication. For most guys, it means lifting weights regularly, eating a nutritious diet that’s rich in protein and getting plenty of rest. However, it also takes time. If you’re not willing to persevere for longer than three months, you won’t see lasting results.
Getting ripped is achievable for most guys. However, it’s a challenging undertaking that will take focus and determination for months – if not years – to come. If you’re willing to commit and stick to it, you can surpass an average level of fitness and become truly ripped.
Jack Shaw is a senior writer at Modded. Jack is an avid enthusiast for keeping up with personal health and enjoying nature. He has over five years of experience writing in the men's lifestyle niche, and has written extensively on topics of fitness, exploring the outdoors and men's interests. His writings have been featured in SportsEd TV, Love Inc., and Offroad Xtreme among many more publications.