How to Get the Skinny, Ripped Look

Carving out a lean and chiseled physique takes discipline and dedication. Getting the skinny, ripped look requires decreasing your body fat percentage while maintaining lean muscle mass. An intense strength-training program is key when it comes to fat loss, because muscle increases metabolism. Combining a specialized workout program with a high-protein, low-fat diet will give your body a tight, lean appearance.

Engage in resistance training to get the skinny, ripped look. Credit: Digital Vision./Digital Vision/Getty Images

Step 1

Engage in full body strength workout four days per week. Credit: Chris Clinton/Digital Vision/Getty Images

Engage in full body strength-training workouts four days per week. Perform leg press, seated row for back, barbell chest press, hammer curls for biceps, triceps kickbacks, sit-ups for abs and overhead shoulder press. Do drop sets for each exercise. Perform one set of 25 repetitions, one set of 15 repetitions, one set of 10 repetitions and one set of eight repetitions. Increase the weight for each exercise as you decrease the repetitions. Lift with heavy weight so each set is difficult to complete.

Step 2

Perform cardiovascular imtervals three days per week. Credit: BananaStock/BananaStock/Getty Images

Perform cardiovascular intervals three days per week to burn off stored fat. Sprint on the elliptical machine at a low resistance for 30 seconds and glide at a slow pace for one minute or run on the treadmill for 30 seconds and walk for one minute.

Step 3

Fish is a good meal choice. Credit: Brent Hofacker/iStock/Getty Images

Consume a diet low in fat and high in protein to aid in muscle recovery and development, which encourages fat loss. Eat lean meats, fish, eggs, skinless poultry, legumes, soybeans, whole grains, vegetables, fruits and healthy fats like seeds, nuts, avocado and olive oil. Have a serving of lean protein and complex carbohydrates at every meal. For example, eat 4 ounces of baked chicken, ½ cup whole wheat pasta and 1 cup spinach.

Step 4

Stay away from processed foods that seem convenient but really sabotage your fat loss efforts. Avoid pre-seasoned meals, canned foods and frozen dinners that are high in sodium, fat and chemical preservatives.

Tips

Increase your daily water intake to shed excess weight caused by water retention. Drink a minimum of eight cups of water per day.

Warning

Consult your doctor before beginning any diet or exercise plan.

references
Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.