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Can You Get Ripped in Three Months at the Gym?

by
author image Antonius Ortega
Antonius Ortega is a 13-year veteran of the fitness industry and an athletic trainer certified by the American Council on Exercise. His articles on fitness, health and travel have appeared in newspapers such as the "The Hornet," "The Daily Bruin," and "Stars and Stripes." Ortega trains in Orange County.
Can  You Get Ripped in Three Months at the Gym?
A close-up of a man crossing his arms after a work-out in the gym. Photo Credit Zurijeta/iStock/Getty Images

Getting ripped comes down to dietary discipline and exercise habits. According to the American College of Sports Medicine, the more consistent you are with your diet and exercise routine, the faster you’ll cut body fat. For most people, three months is enough time to expose a six-pack. The amount of training you do will vary and be relative to your current weight, body fat, and metabolic state.

Step 1

Run every day to prime your metabolism for fat burning and help your body use calories faster and more efficiently through respiration. You should spend no less than 20 minutes per day running. Every week during your three-month routine, try to run farther in the same amount of time.

Step 2

Lift weights to help you build lean muscle mass. The more muscle mass your body has, the more calories your body has to burn to maintain it. Resistance training from weight lifting also keeps your metabolism higher even after your training session has ended. This post-metabolic activity further increases the amount of fat your burn helping you get ripped much faster than running alone. Your main exercises should include bench presses, pullups, squats, deadlifts and leg raises.

Step 3

Run as fast as you can during your runs. Interval training works by helping you burn a large amount of calories in a short time span. Interval training also trains your cardiovascular system to recover from large bursts of energy more rapidly. Much like resistance training, interval training keeps your metabolism high long after your workout. For the first month, start by doing 10 40-yard sprints as fast as you can. The second month, do 15 sprints per session. For the third month, work your way up to 20 sprints.

Step 4

Eat a clean meal, which is essential to getting ripped. Eat meals that feature foods high in nutrition and low in calories. Foods such as fish, chicken, vegetables, fruits and whole grains are all clean foods. They contain a variety of essential nutrients and are relatively low in calories. You should avoid fast food, foods high in sodium, and foods loaded with added sugar.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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